Health Benefits of Oats and its Nutrition beinghealthysoul.com/blog/oats-and-oatmeal-nutrition-and-health-benefits
Oats and Oatmeal Nutrition and Health benefits What are oats? Are there any Health Benefits of gluten free oats? Oats scientifically known as Avena sativa is the one of the healthiest whole grain which is gluten-free and a good source of fiber, vitamins, and minerals Whole grain oats are called oats groats which are high in nutritional value but take a long time to cook. For these reasons oats are mainly preferred in rolled or crushed form and can be consumed as oatmeal. Quick or instant oatmeal are thinly rolled that absorb water more quickly which uses a very short time to cook and mainly eaten in breakfast.
Overnight oats health benefits: Nutrients such as fiber, protein, magnesium, potassium, and Omega 3 fatty acids are found in Oats. This shows that Oats are full of healthy nutrients. There are multiple health benefits of soaking oats overnight, it breaks down phytic acid, obtained in 1/5
every cereal. Due to the presence of Phytic acid, it makes it more difficult to absorbs all the nutrients. Having it without soaking overnight reduces the rate of absorption of nutrients such as zinc and iron. Everything that you add to your Oats while soaking overnight with the required quantity will help for weight loss. Researches have proved that combining protein, fat, and fiber to oats health benefits weight loss.
Oats Nutrition Facts : Serving size
1/2cup(40g)
Calories
163
Total fat
3.8g
Saturated fat
0.8g
Sodium
4mg
Cholesterol
0mg
Carbohydrates
27.4g
Dietary fiber
4g
Sugar
0g
Protein
4.7g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Oats and Oatmeal Nutrition and Health benefits Highly nutritiousIts nutritional composition is well balanced having excellent sources of carbs and fiber including the power full fiber beta-glucan. Additionally, oats contain more important protein and fat.
High in vitamins and mineralsoats are highly loaded with important vitamins, minerals and antioxidants plant compounds such as Manganese- helps to improve bone health 2/5
Magnesium- helps for metabolic function Phosphorus- helps to maintain calcium balance Copper and iron- enables the body to form red blood cells and may help prevent cardiovascular disease Zinc- boost immune function Folate- is needed to make red and white blood cells in bone marrow Vitamin B1- thiamin plays a key role in nerve-muscle and heart function Vitamin B5-it’s helps to make blood cells and convert food into energy
Antioxidants in OatsAntioxidants in oats helps to prevent aging. Vitamin E, phytic acid, phenolic compounds, and avenanthramides are the most abundant antioxidants in oat, and flavonoids and sterols are also present. Avenanthramides may help lower blood pressure by increase the production of nitric acid which is the molecule that helps for better blood circulation which also has antiinflammatory properties that help to prevent premature aging.
Oats and blood sugar controloats have a moderate amount of fiber content and are lower in GI (glycemic index) which helps to regulate blood sugar level. Oatmeal is the best form of high in fiber and nutrients but low in fat and sugar which helps to maintain healthy blood sugar level
Oats Lower cholesterol levelOatmeal contains beta-gluten soluble fiber which reduces the level of LDL (low-density lipoprotein) cholesterol. When LDL level is high can slowly increase the risk of heart attack or poor blood circulation. Eating oatmeal regularly might help to reduce the cholesterol level in your blood.
Helps you lose weightoatmeal has fewer calories and it makes you feel satisfied. Oatmeal has a component called beta-glucan that delays the time of emptying the food from the stomach and increases the feeling of fullness for a longer period.
Oats Face Mask– Many skin products have oats as an important component as it act as a face mask. The FDA approved colloidal oatmeal as a skin-protective substance.
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Which are becoming very popular in skincare products helps to treat itchy and irritation in various skin conditions for example eczema, allergy, etc. Note: colloidal oatmeal needs to be applied to the skin not orally
Oats for constipationMany of us can experience constipation with infrequent or irregular bowel movements. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people.
Contains beta-glucanOats contain a high amount of soluble fiber which helps to increase the growth of good bacteria into the digestive tract which improves digestion, reducing total cholesterol, LDL, blood sugar level, and increasing insulin response and even increase the feeling of fullness.
Oats for Breakfast: How to add oats into your dietThe best way is to simply add oatmeal to your breakfast. There are several ways to make delicious oatmeal. 4/5
Here is a very simple way to make delicious oatmeal Take 1/2cup (40gm) of oats In a bowl then add 1 glass of milk,1tbs of peanut butter,1 banana, you can add cinnamon, fruits, nuts, seeds, and/or Greek yogurt.
ConclusionOats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. Also, they’re high in fiber compared to other grains. improves digestion, reducing total cholesterol, LDL, blood sugar level, and increasing insulin response and even increase the feeling of fullness. Hence, they are among the healthiest food your body can have.
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