Benefits of oats

Nutrition
17. 4. 2018

OATMEAL

Most of us know them mainly in the form of porridge or as part of breakfast cereals. Oatmeal has become one of the most popular fitness foods in recent years. Do you know, however, that this is typical "bodybuilder" food that also provides a lot of health benefits?! We will talk about some of them in the following lines.


1. Oatmeal helps to optimize body weight

Beta-glucans contained in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

2. Reduces blood pressure

Today, High blood pressure is very common in diseases found in modern civilization. Studies clearly demonstrate a positive relationship between eating whole grain foods (oat flakes, whole grain foods ...) and reducing high blood pressure.

3. Stabilizes blood sugar levels

Do you know that feeling when you are fatigued after a carbohydrate meal? In the case of oatmeal, this feeling can be partially avoided. This is due to the high content of soluble fiber - sugars are absorbed into the bloodstream slowly (low glycemic index). The effects are strongest, in the case of whole unprocessed flakes; processing (instantiation) weakens this effect.

4. Enhances the immune’s systems response to diseases

Oatmeal has been heavily studied in relation to the immune system’s response to disease. As mentioned above, unique beta-glucans contained in flakes help neutrophils to find the place of infection faster and improve the body's ability to fight it.

5. Shields your skin

If you've ever read the label on a bottle of some lotion or face creams, you will probably find oatmeal in there. Oatmeal is great for dry and irritated skin. The starchiness of oats creates a barrier that allows the skin to hold its moisture.

6. Improves the quality of sleep

Although oatmeal is popular, mainly as a breakfast meal, it is worth considering, eating it in the evenings (before bedtime). Why? Because they contain melatonin, and complex carbohydrates, which can help with, higher levels of tryptophan. Tryptophan, using vitamin B6, produces serotonin, which is popularly known as the hormone of happiness

7. Promotes antioxidant activity

Antioxidants are very important because they protect the body from free radicals, which are molecules that get into the body through the influence of toxins. Free radicals increase the risk of cancer and heart disease because they are unstable.

NUTRITIONAL VALUES

Fiber - 100 grams of oat flakes contain up to 9 grams of fiber, a large part of which is made up of beta-glucans, which, among other things, lower LDL cholesterol.

Micronutrients - Oat flakes are rich in vitamins, minerals, and antioxidants. Mainly vitamins B1, B6 and Vitamin E. Minerals include mainly calcium and iron.

Calories - 100 grams of oatmeal contains approximately 370 Kcal of which 14 grams are protein, 59 grams of carbohydrates, 7 grams of fat and 9 grams of fiber

Oatmeal, in general, is a great addition to your diet. If you have not been eating oatmeal so far, we think that after reading this article you will definitely feel ready to give them a chance.

 

 


References:

Andon, M. B., & Anderson, J. W. (2008, February 1). State of the art reviews: The oatmeal-cholesterol connection: 10 years later. American Journal of Lifestyle Medicine, 2(1), 51-57. Retrieved from http://journals.sagepub.com/doi/abs/10.1177/1559827607309130

Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011, November 10). Dietary fiber, whole grains, and risk of colorectal cancer: a systematic review and dose-response meta-analysis of prospective studies. BMJ 343 d6617, Retrieved from http://www.bmj.com/content/343/bmj.d6617

Clemens R., & van Klinken, B. J. W. (2014). Oats, more than just a whole grain: An introduction. British Journal of Nutrition, 112(S2), S1-S3. Retrieved from https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/oats-more-than-just-a-whole-grain-an-introduction/16E593B6FC52969FAF4E295BCE2C5109

Nie, L., Wise, M. L., Peterson, D. M., & Meydani, M. (2006, June). Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production. Atherosclerosis, 186(2), 260-266. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/16139284

Oats, nutritional facts, and calories, (n.d.). Retrieved from http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2

Sur, R., Nigam, A., Grote, D., Liebel, F., & Southall, M. D. (2008, May 7). Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity. Archives of Dermatological Research, 300(10) 569. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18461339

Tighe, P., Duthie, G., Vaughan, N., Brittenden, J., Simpson, W. G., Duthie, S...& Thies, F. (2010, August 4). Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. The American Journal of Clinical Nutrition, 92(4), 733-740. Retrieved from http://ajcn.nutrition.org/co

Share with your friends
Share with Facebook
All news