Benefits of oats, Rich in antioxidants, Containing fibers, Help reduce cholesterol levels in the blood, Regulating blood sugar levels, Skin care
Oats
Oats are gluten -free whole grains and are a good source of vitamins, minerals, fibers and antioxidants that are important to the body, and they also provide many health benefits. Blood sugar, and reduce the risk of heart disease. It should be noted that there are many oat products, such as instant oats, rolled oats, or solid oats pieces, which are prepared and cooked in water or milk. You can also add some healthy ingredients such as fruits or nuts. People with wheat allergy who follow a special diet are advised to make sure that the food label is gluten-free, because some oat products may be mixed with other grains such as wheat during the harvesting or processing process.
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Benefits of oats
Oats provide many health benefits to the body, and among the most important of these are:
- Rich in antioxidants: whole oats are rich in antioxidants and polyphenols compounds, and the most important of these compounds is avinanthramides, which help reduce blood pressure levels, by increasing the production of nitric oxide, which contributes to expanding blood vessels, and thus it It improves blood flow, and avenanthramide has an anti-inflammatory and anti-itch effect.
- Containing fibers: Oats contain the soluble beta-glucan fibers, which form a thick and gelatinous solution in the stomach, and these fibers have been found to provide many health benefits for the body, such as reducing blood sugar levels Increased feeling of fullness, and increased growth of good bacteria in the digestive system.
- Help reduce cholesterol levels in the blood: The beta-glucan fibers present in oats reduce levels of total and harmful cholesterol in the blood, and it also protects low-density lipoprotein from harm, as high cholesterol in the blood is one of the main risks of heart disease, which It is considered one of the most common causes of death worldwide. In addition, the fiber in oats increases cholesterol excretion from the gallbladder juice, which reduces cholesterol levels in the blood.
- Regulating blood sugar levels: Eating oats improves blood sugar control, especially for people who are overweight, and those with type 2 diabetes, and it also improves insulin sensitivity , because it contains beta-glucan fibers that delay gastric emptying and absorption. Glucose.
- Helping to lose weight: Oatmeal is one of the foods that give a feeling of satiety for a long time after eating, because it contains beta-glucoan fibers that slow down the process of stomach emptying of food, thus reducing the caloric intake, which in turn helps to lose weight.
- Skin care: It has been popular since ancient times to use ground oats to treat irritated and irritated skin in various cases, and it has also been found to improve symptoms of Eczema.
- Help relieve constipation: Oats help relieve severe constipation in the elderly, which reduces their need to use medical laxatives.
- Reducing the risk of colon and rectal cancer: Research covering nearly two million people has confirmed that a diet high in fiber from whole grains such as oats has been associated with a reduced risk of colon and rectal cancer.
The nutritional value of oats
The following table shows the nutrients available in half a cup, or the equivalent of 64 grams of oatmeal:
The food item Nutritional value
Calories 304 calories
Proteins 13 grams
Fats 5 grams
Carbohydrates 52 grams
Fiber 8 grams
Calcium 42 grams
Iron 4 milligrams
magnesium 138 milligrams
Phosphorous 408 milligrams
Potassium 335 milligrams
Zinc 3 milligrams
The use of oats in the diet
Oats can be tastier and healthier when combined with some foods as main meals or as desserts, and it is preferable to choose whole-grain oats in order to increase its usefulness, and here are some foods that add a good taste to oats:
- Spices: such as cinnamon , which is considered a sweet-flavored spice, which adds a good taste to oats.
- Milk: it contains carbohydrates that give the rich taste of oats.
- Fruits and nuts: You can add fresh fruits with oats, milk or dried fruits and raw nuts with oats.
- Baked goods: Oats can be found in many baked goods, such as bread, cakes and pies, and it can also be added to juices containing milk.
The dangers of oats
There are few risks of eating oats, including the presence of grain allergies in some people, the most important of which is wheat allergy . It is preferable to note a gluten-free sentence in the nutritional content of oats in order to reduce symptoms such as gas and bloating, and it is worth noting that diabetics should eat oats in moderation, so as to contain a good amount of carbohydrates, which increases blood sugar levels, as should patients with stomach paralysis avoid oats because it contains a good amount of fiber, because the stomach muscles have stopped working temporarily or completely, Which leads to indigestion, and this increases the symptoms that make their condition worse.
