Oats and their use for weight loss

Oats are a whole grain grown mainly in North America and Europe.

Oats are a good source of many vitamins, minerals and unique plant compounds. These grains also offer a number of potential health benefits, including lowering cholesterol and improving insulin sensitivity.

Because it is a very good source of fibre, especially beta-glucan, which is rich in antioxidants.

Whole oats are the only food source of avenanthramides, a unique group of antioxidants thought to protect against heart disease.

Due to its many benefits, such as lowering blood sugar and cholesterol levels, oats have gained much attention as a health food.

They are often ground and can be consumed as flour or used in baked goods, bread, muesli and granola.

Whole oat grains are commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.

Quick or instant oatmeal consists of thin or cut oat flakes that absorb water more easily and thus cook faster.

Types of oats:

There are several types of oats available on the market, and the choices can be confusing. Knowing the different types of oats and what each type is good for will help you know what to buy.

1. Oat flakes

Also known as old-fashioned oats or whole oats. They are oat grains that have been dried, and rolled into flat flakes to shorten the cooking time.

2. Steel cut oats

Steel cut oats are oat grains cut into smaller pieces using a steel blade.

You can also use steel-cut oats in breakfast dishes, muffins, and bread.

3. Ground oats

Oat grains are ground into different sizes, from coarse to fine to powder.

It is often combined with other types of flour, such as white flour, to enhance it with fiber, vitamins, and minerals.

Can oats help with weight loss?

There is no magic solution to weight loss, but oats can support a healthy weight loss diet. This means that you can still eat oatmeal despite the fact that it is a high-carb option. Because oatmeal may increase feelings of fullness, thus helping people eat less and lose weight in the long term.

Do oats contain gluten?

Does not naturally contain gluten. You can safely consume oats on a gluten-free diet, even in the majority of people with celiac disease who must avoid gluten for medical reasons, according to information from the Celiac Disease Center (they note that there is a small possibility that someone with celiac disease will react to the proteins... It is called avenin in oats or fiber). However, some types of oats are contaminated with wheat or barley because they are processed in the same factories. If you have celiac disease, look for brands that are certified gluten-free on the label.

Benefits of oats:

1. Oats are incredibly nutritious

The nutritional composition of oats is well balanced. Because it is a good source of carbohydrates and fiber, including beta-glucan.

Oats are also a good source of high-quality protein and complex carbohydrates, with a good balance of essential amino acids.

Oats also contain vitamins, minerals, and antioxidant plant compounds.

Half a cup (40.5 grams) of dry oats also contains:

· Manganese: 63.91% of the daily value

· Phosphorus: 13.3% of the daily requirement

· Magnesium: 13.3% of the daily value

· Copper: 17.6% of the daily value

· Iron: 9.4% of the daily value

· Zinc: 13.4% of the daily value

· Folate: 3.24% of the daily value

· Vitamin B1 (thiamine): 15.5% of the daily value

· Vitamin B5 (pantothenic acid): 9.07% of the daily value

Lower amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

(Half a cup of dry oats) also includes:

· 25/5 grams of carbohydrates

· 6.5 grams of protein

· 2.5 grams of fat

· 4 grams of fiber

· 151.5 calories

This means that oats are among the most nutrient-dense foods you can eat.

2. Oats are rich in antioxidants

Oats are rich in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called trusted avenanthramides, which are found almost only in oats.

Research has also found that avenanthramides Trusted may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate blood vessels, which may lead to improved blood flow.

In addition, avenanthramides Trusted Source has anti-inflammatory and anti-pruritic effects.

3. Oats contain strong soluble fiber

Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your intestines.

Health benefits of beta glucan fiber include:

· Decreased blood sugar and insulin response

· Increase the growth of good bacteria in the digestive system

. Regulation of type 2 diabetes

4. Oats reduce cholesterol levels in the blood

Heart disease is the leading cause of death globally. It is a major risk factor for high blood cholesterol.

Several studies have shown that beta-glucan fiber found in oats is effective in reducing total cholesterol and LDL cholesterol levels.

Beta-glucan also increases the release of cholesterol-rich bile, reducing circulating cholesterol levels in the blood.

Oats may also protect LDL cholesterol from oxidation.

Oxidation of harmful cholesterol occurs when it interacts with free radicals. This is another important step in the development of heart disease.

5. Oats improve blood sugar

Type 2 diabetes is a common health condition characterized by significantly high blood sugar levels. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people who are obese or have type 2 diabetes.

These effects are mainly due to the ability of beta-glucan to form a thick gelatinous substance that delays stomach emptying and absorption of glucose into the blood.

Beta-glucan in both oats and barley may also improve insulin sensitivity.

6. Oats help relieve constipation

People of all ages suffer from constipation. This refers to irregular bowel movements that are difficult to pass.

Studies may indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation.

Oat bran has also been shown to reduce gastrointestinal symptoms and aid digestion in people with ulcerative colitis.