Source: Everyday Health
Oats (Avena sativa), is a species of cereal grain that is grown for its seed. It is suitable for human consumption as oatmeal or rolled oats. One of its major use is as livestock feed. Oats are a pack of nutrients that helps to keep your body healthy and is beneficial for many diseases.
Oats contain Avenins a protein like gluten found in wheat, rye, and barley. People who are diagnosed with celiac disease can include oats in their diet. European Commission has approved that 3gm of oat beta-glucan lowers blood cholesterol levels. They provide minerals like thiamine, magnesium, phosphorus, zinc, magnesium, selenium, and iron.
HERE ARE SOME BENEFITS OF OATMEAL. INCLUDE THEM IN YOUR DIET SOON!
Oatmeal Nutrient Profile
Oatmeal provides us with a lasting energy to start your day. It is because oatmeal gives 6 grams of protein and 4 grams of fiber – the two nutrients associated with satiety. Feeling full may help you to track your weight-loss goals because you won’t get hungry mid-morning and won’t hurry to the pastry cart. Fiber helps to keep our digestive tract function smoothly. One cup of oatmeal contains 166 calories and provides vitamin B, which helps food to turn into energy. It also contains minerals like iron, magnesium, and zinc. In one serving 11% of iron is met for adult women and 25% for men daily needs. Iron carries oxygen through the bloodstream to all your cells. Magnesium binds with calcium and helps to build strong bones, zinc helps to function your sense of taste and smell.
Oatmeal contains beta-glucan a type of fibre. A study on the beta-glucan was published in 2011 in Nutrition Reviews which stated that 3 grams of beta-glucan if consumed daily reduces bad cholesterol, LDL, by 5-10%.
When compared to other grains Oats contain the highest amount of soluble fibres. Soluble fibres form a viscous gel which helps to lower blood cholesterol because they help your intestinal tract trap substances that increase cholesterol levels. It also alleviates blood glucose levels. Oats also contain insoluble fibres which limits constipation and improves intestinal health. Just 3grams of soluble fibres per day reduces cholesterol levels by 8%-23%. One cup of oats gives 4grams of soluble fibres.
HELPS YOU LOSE WEIGHT
Oats help you control your weight by keeping you feeling fuller longer. Oatmeal are whole grains, high in fiber, proteins, vitamins, and minerals. As it’s a nutrient-dense food, it makes you feel fuller for a longer time. Hence, we eat less. It contains fewer calories, and so you can eat a good serving of oats without worrying about calories. The fiber present binds to the fat in the intestine and so prevents the absorption of fats. This fat bound fiber is finally excreted from your body.
A research study published in October 2009 “Molecular Nutrition & Food Research” suggests a compound known as β-glucan is present in oatmeal reduces appetite by increasing the hunger-fighting hormone cholecystokinin.
Oatmeal has other surprising benefits as well. A published review in Phytotherapy Research says that consuming cereals which are high in beta-glucan promotes skin health. They have anti-inflammatory and antioxidant properties that combat the effects of aging. It is also said that beta-glucans are used in cosmetic products too.
HELPS TO SLEEP
It is always said that oatmeal is best for breakfast although it can be a wise choice for dinner too. Scottish recommend that a bowl of oatmeal in the evening makes you feel nice and sleepy. Oats contain melatonin and complex carbohydrates that help tryptophan to get into the brain and helps you to sleep. Furthermore, it contains vitamin B6 that aids in the production of more serotonin in the brain.
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