I have prepared a short guide to oats and oatmeal, which we have begun to hear more often lately and whose popularity is increasing day by day, which is the healthiest type of cereal that is small but has a big effect.
Oat, whose scientific name is Avena sativa, is a kind of grain. Oat grains are very robust and difficult to cook, so crushed and cut ones are generally preferred. Cooking these oats, which can be processed quickly, takes a short amount of time and takes the porridge consistency.
Benefits of Oat
- Rich nutrient content
Being rich in nutrients, oats are a powerful source of carbohydrates and fiber; It is an important source of beta-glucan fibers. It also contains much more protein and fat than other grains. Oats are also rich in vitamins, minerals and herbal antioxidant components.
Half a glass (78 grams) of dry oats according to the recommended daily consumption:
- Manganese 191%
- Phosphorus 41%
- Magnesium 34%
- Copper 24%
- Iron 20%
- Zinc 20%
- Folate 11%
- Vitamin B1 39%
- Vitamin B5 10%
- It contains lower levels of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
In addition, 78 grams of dry oats contain 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but despite these values, it is 303 calories.
- It is a powerful antioxidant
Oats are strong foods in terms of antioxidants and polyphenols, which are beneficial herbal ingredients. Among these antioxidants, the most remarkable is the avenanthramide antioxidants found almost exclusively in oats.
Avenanthramide can help reduce blood pressure by increasing nitric oxide production in the body. Nitric oxide helps blood vessels dilate and blood flow accelerated and easier. In addition, this antioxidant is thought to have an anti-inflammatory and itching reduction effect. Ferulic acid is another important antioxidant that is abundant in oats.
- Beta-Glucan fiber amount is high
Oats contain soluble fiber called beta-glucan. Beta-glucan dissolves in the intestines in water to get a sticky gel-like consistency. Among the benefits of beta-glucan are:
- Lowering bad cholesterol (LDL) and total cholesterol,
- Balancing insulin sensitivity and lowering blood sugar levels,
- To increase the feeling of satiety,
- There is an increase in the amount of bacteria on the digestive tract.
- Oat helps to lose weight
Oatmeal porridge is not only a delicious breakfast, but also a hearty breakfast. Eating foods that will keep you full can prevent you from consuming extra calories, so you can get rid of gaining weight and start losing weight. Oats allow the food in your stomach to be digested slowly and in a long time and increases the feeling of beta-glucan satiety.
- Oats for skin care
It is not accidental that oat content is present in many skin care products. Manufacturers of these products often list finely ground oats as “colloidal oatmeal”. In 2003, The FDA (Food and Drug Administration) confirmed that collodial oatmeal is a skin-protecting agent. However, there are older records of the fact that oats were used for skin problems such as irritated surface and itching. Also, oat-based skin products can help improve symptoms of eczema. It should be noted that this type of oat care products are applied to the skin.
- Oats relieve digestion and help relieve constipation
Many people experience the problem of constipation from time to time. Especially older people can often have constipation. Irregular bowel movements cause difficult digestion and excretion.
Laxatives are often used to relieve constipation in the elderly. However, they are also associated with poor quality of life and weight loss. Research shows that oat bran can help relieve constipation in the elderly. One study shows that the condition of 30 elderly patients who consumed soup or dessert containing oat bran for 12 weeks improved. In addition, 59% of these patients were able to completely stop using laxatives at the end of the 3-month study.
Considering all these benefits, oats contain benefits suitable for both athletes and the use of all ages. Oat can be enriched with ingredients such as various fruits, seeds and dairy products, and if consumed daily, it can help to get many nutrients beneficial for the body. In this way, you can feel more full and you can get the carbohydrate required for your energy, you will consume a high-protein nutrient as well as a meal that is easy to digest and can reduce your digestive problems. You can suppress your hunger by eating this versatile food as a snack during the day or you can consume it as a mush to start the day with a nutritious breakfast.