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Oats

Oats are a type of whole grain. That is, the grain contains all three parts, which are: the bran , the end osperm of the seed, and the seed . Although oats are mainly grown as food for livestock, it has become a major component in Breakfast in some countries, and oats are easy to grow and widespread; This is because it tolerates poor soils and grows in temperate climates.

The nutritional value of oats

Oats contain a higher amount of nutrients, including vitamins, minerals , and fiber, compared to processed grains. This is because it is considered a whole grain, as it is rich in phosphorous, vitamin B1, or what is known as thiamine , magnesium, and zinc, and it also contains vitamin B5 or what is known as pantothenic acid , Manganese, copper, and folate.

Benefits of oats

Benefits of oats according to the degree of effectiveness

Likely Effective

Reducing the risk of heart disease: Oats contribute to the maintenance of heart health, however, studies differ in the extent of its effectiveness in reducing the risk of heart disease due to the different types of studies and the different types of oats used in each study, only a comprehensive analysis of 18 studies was published in the journal In The American Journal of Cardiology in 2014, it was found that eating whole grains helps reduce the risk of heart disease, and another comprehensive analysis published in the Journal of Nutrition in 2011, including 126 clinical studies, showed that eating three grams of beta-glucan fiber found in oats or barley every day might contribute to reducing blood levels of cholesterol.In general, bad cholesterol, or what is known as low density lipoprotein, in particular, in addition to a decrease in triglyceride levels. On the other hand, another comprehensive analysis of nine studies published in the Cochrane Reviews in 2017 showed that there is insufficient evidence to confirm that eating whole grains may reduce risk factors for heart disease.

Possibly Effective

Reducing the risk of stomach cancer: Eating whole grain oats and oat bran may reduce the risk of stomach cancer. A preliminary study published in Gastroenterology in 2001 showed that eating the fiber in grains may contribute to reducing esophageal and stomach cancer.

There is insufficient evidence of efficacy (Insufficient Evidence).

Reducing Ulcerative Colitis: instant oatmeal is an easy-to-digest meal for those who suffer from ulcerative colitis. As this type of oats is subjected to more processing processes, which reduces the amount of fiber it contains, and a preliminary study published in the Journal of Inflammatory Bowel Diseases in 2013 showed that eating a product that mainly contains oats in addition to some other compounds may contribute to Reducing the symptoms of ulcerative colitis in mild to moderate patients.
Relief of Irritable Bowel Syndrome Symptoms:People with irritable bowel syndrome usually suffer from constipation or diarrhea sometimes, and it has been found that eating some types of food may reduce or increase the severity of these symptoms, and oats are among the foods that may help in cases of constipation. As it contains a good amount of dissolved fibers in the water that form a gelatinous mass in the intestine after ingestion, which may reduce intestinal spasms. A preliminary study published in the journal Current medical research and opinion showed that fifty elderly people who consumed bran biscuits Oats twice a day for a period of 12 weeks, and the results showed that eating oat fiber helps reduce constipation significantly, and improves bowel movement, and it is worth noting that oats also contain a small amount of fiber that is not dissolved in water, which will increase movement Intestines, and therefore eating oats is not suitable for patients who suffer from diarrhea, but it may .
Reducing arthritis: Eating whole grains such as oats usually helps reduce inflammation in general, including arthritis , and although exercise contributes to strengthening the bones and muscles , it puts a burden on the joints, and therefore it is necessary to focus on eating foods that help To recover after a workout, such as a meal of oats, some fruits, nuts, and yogurt, for example, instead of biscuits or pancakes.

Benefits of oats for diabetes

Oats contain beta-glucan fiber dissolved in water, which may help improve the body's response to insulin and reduce blood sugar levels. Therefore, it is advised for people with type 2 diabetes to include oats in their daily diet, as oats may be effective in helping them control In blood sugar levels, according to a systematic review of 14 primary studies and published in the journal Nutrients in 2015, type 2 diabetics' consumption of oats significantly reduced the level of fasting sugar, cholesterol, and low-density lipoprotein, or what is known as bad cholesterol in the blood Compared to type 2 diabetics who did not eat oats.

Benefits of oats for memory

Oats may help enhance cognitive functions in healthy adults, but there is still insufficient evidence for this benefit. A preliminary study published in the Journal of Nutritional Neuroscience in 2017 showed that consuming wild green oat extract may contribute to increased metabolism. Mental performance, improve memory and reduce time needed to think about tasking.

Benefits of oats for children and babies

The oats are an excellent source to supply the brain children of energy as it is rich in vitamin E and group B vitamins, and zinc , which enhances brain function, as oats contain a high amount of fiber that you feel the child of fullness and satiety , which reduces the chance of eating the unhealthy foods between meals, It is worth noting that the American Academy of Pediatrics recommends using oats instead of rice cereal for children who have difficulty swallowing (Dysphagia) or Gastroesophageal Reflux . Where oats increase the thickness of the foods that these children eat, making it easier to swallow them safely, and relieve their reflux, and rice also contains arsenic, which may cause harm in the event of excessive eating, and therefore oats are considered A safe alternative to rice, it can be given even to children with wheat allergyCeliac disease or so-called celiac disease. As it is considered a gluten-free food , but sometimes oats are milled in some wheat mills, which may lead to mixing it with some gluten, and to avoid this risk, parents whose children suffer from wheat allergy are advised to buy oat products that are reported to be free Of gluten.

Benefits of oats for pregnant women

One of the best foods to eat during pregnancy is oats. It is safe for the mother and her baby, and it contains many beneficial nutrients that provide a pregnant woman with energy during her day, such as complex carbohydrates that dissolve slowly, which increases the feeling of satiety for a longer period and reduces the risk of developing gestational diabetes , or excessive weight gain during pregnancy, as well as It also contains vitamins , calcium, folic acid, and fiber that reduce constipation during pregnancy when consumed with good amounts of water.

Scientific studies on the benefits of oats

A preliminary study published in The Journal of Allergy and Clinical Immunology in 2013 showed that including oats in the diet of infants after 5 months of age reduces their risk of developing asthma and allergic rhinitis.
A preliminary study published in the American Journal of Clinical Nutrition in 2010 showed that consuming three daily servings of whole grains containing wheat and oats contributes to lowering blood pressure, which reduces the risk of coronary artery disease by more than 15% and stroke by 25%.

Damaged oats

The degree of safety of oats

Whole grains of oats and oat bran are often considered safe for most people, including pregnant and lactating women, when they eat the amounts found in foods, and despite this, eating oats may cause gases in the intestine and bloating, but these symptoms gradually decrease as the body gets used to oats, and it is also recommended to start By taking it in small quantities and gradually increasing it to reduce the occurrence of these side effects.

Precautions for using oats

In some cases, caution is advised when using oats, and among these cases we mention the following:

Cases of difficulty swallowing or chewing: It is not recommended to eat oats for those who have difficulty swallowing or chewing, such as some people who have strokes or who suffer from losing teeth, because not chewing oats well may lead to a blockage in the intestine.
Some digestive disorders: which include the esophagus, stomach, and intestines; Where it is not recommended to eat oats or its products for those who suffer from digestive problems that increase the time needed to digest food, as oats may lead to blockage of their intestine .
Cases of oat allergy: Some people have allergies when eating oats, because it contains a protein called Avenin, which may lead to the appearance of red spots on the body, and a runny nose in those who suffer from sensitivity towards it, in this case the human body secretes antibodies to fight this Protein, and the symptoms of an oat allergy vary in severity, ranging from simple to severe, including: irritation and itching of the skin, throat and eyes, rashes around the mouth, runny and congestion of the noseNausea, vomiting, diarrhea, stomach pain, difficulty breathing, fatigue, and anaphylactic shock , therefore, oats and any products that contain them should be avoided if one of these symptoms appears after eating it, and it is worth noting that eating oats in children Those who are allergic to it may lead to enterocolitis syndrome resulting from food proteins , which is known as FPIES, which may lead to symptoms such as vomiting, dehydration, diarrhea, poor growth, and in severe cases From them, the child becomes lethargic and may reach starvation .

Common questions about oats

Is oats good for bodybuilding

The higher the level of physical activity for those who exercise, the higher their needs for food to maintain their bodies, and this rule applies to all those who practice regular exercise, except for those who exercise in order to lose fat. They need to reduce the calories they eat so that they are less than the calories they consume while they are exercising. Vegetarian bodybuilders can get a good amount of protein by consuming oats.

Does oats reduce weight

Oats contain beta-glucan fibers that increase the time required for the passage of food through the digestive system , which gives a feeling of satiety and fullness for a longer period after eating, thus reducing the amount of food and calories consumed during the day, and this contributes to weight loss, as a study published in the journal Nutrition showed The Journal in 2010 showed that eating oats instead of ready-to-eat breakfast cereals helps control appetite for four hours after eating it, and a preliminary study published in Nutrition Research in 2009 showed that when eating foods rich in beta-glucan fibers, such as oats, Increases the secretion of the hormone YY peptide in the body; It is one of the hormones that contribute to controlling appetite, and it reduces the desire to eat and thus helps to lose weight.

Oats are one of the foods that contain many beneficial nutrients, which makes it convenient to add it to weight-loss diets . It is worth noting that raw oats provide the body with greater amounts of beta-glucan fibers compared to cooked oats. A preliminary study published in the Journal of Functional Foods in 2017 found that raw oats provide the body with 26% of this fiber, while cooked oats only give about 9% of it, but although raw oats may contribute to weight loss, However, it is best to soak it in water, juice, or milk to avoid some unwanted side effects such as constipation or indigestion .

The fiber in oat bran also helps reduce levels of the hormone ghrelin , which stimulates appetite, increases cravings, and stores fat in the body. Therefore, eating foods rich in fiber such as oat bran helps to reduce weight and reduce overeating. Eating food, It should be noted that oat bread is one of the healthy types of bread that can be added to the diet, as it is rich in fiber and contributes to a feeling of satiety, despite all of this, it should be noted that there is no specific food that helps burn fat Or reduce weight; As the process of losing weight depends on burning more calories than the calories consumed; This is done by eating less food and increasing physical activity.

Are oats free of gluten

Oats are naturally gluten-free and suitable for patients with wheat allergy, unless it is mixed with wheat flour or barley during the manufacture of the product or using equipment that contains traces of gluten sources. Therefore, wheat allergy patients should pay attention to the food label when purchasing oats to ensure that it does not contain it. On gluten, It is worth noting that some people with wheat allergy may suffer from allergies or intolerance to the Avenin protein found in oats, which is similar in composition to the gluten protein found in wheat.

Oat products and their types and are there benefits to them

Eating various types of oats and their products may contribute to providing the body with the nutrients and benefits that it is characterized by, and the most important of these products and types are:

oatmeal

Oatmeal is made by grinding whole grains of oats, and this flour gives a better flavor than the versatile wheat flour , and also adds a more coherent and tender texture to baked goods, because oats do not contain gluten, and in order to reach a better texture of the product, the amount of other ingredients is usually controlled. It is worth noting that in the event of a wheat allergy, you must pay attention when buying oatmeal that it is gluten-free.

Oat bran

The oat beans are covered with a non-edible outer shell, and when this skin is removed, what is called oat groats remains , whose outer layer consists of oat bran that is directly below the inedible outer shell, and in Most of the time, oat bran remains attached to the oat seed and is sold in the form of whole oats, from which oatmeal is made , and the bran can also be separated from it and consumed alone, and it is worth noting that whole oats contain a greater amount of nutrients compared to With oatmeal; This is because it is subjected to more manufacturing processes, and oat bran contains more fibers that are dissolved in water and not dissolved in water compared to oatmeal.

oat bread

Oat bread is prepared from a mixture of oats, whole wheat flour, yeast, water, and salt, and because oats contain many nutrients that are beneficial to the health of the body, oat bread is a healthy option, but it is worth noting that some types of oat bread available in the market may be Unhealthy, because it contains a very small amount of oats and large quantities of refined wheat flour, sugar, and oil, and to ensure that oat bread contains a high nutritional value, it should be noted that oats and whole wheat flour are the first two ingredients written on the product, and one slice contains Bread made from whole oatmeal, which weighs about 48 grams, as follows:

130 calories.
6 grams of protein.
1.5 grams of fat.
23 grams of carbohydrates.
4 grams of fiber.

Types of oats

There are many types of oats, and we mention in the following the most important of these types:

Slow-cooked rolled oats: wholegrain oats are steamed and simplified into flakes.
Quick or instant oats, made by steaming whole oats for a very long period of time, and then simplifying them into very thin flakes so that they are easy and quick to prepare, and these grains are characterized by a higher glycemic index.
Steel-cut oats differ from slow-cooked oats in that they are larger and take longer to cook.
Porridge made from oats, steamed and crumbled into porridge-like consistency.