The benefits of oats and its use in 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 in the market, and these 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.

Rolled oats can be cooked into porridge and are often used in muesli, granola and oatcakes.

2. Steel cut oats

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

As it is the least processed with a slightly higher amount of fiber compared to other types.

They are also very low on the glycemic index compared to other categories. This makes it the best choice for blood sugar control.

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 you lose weight?

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 the feeling of fullness, thus helping people eat smaller amounts of food 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 chance that someone with celiac disease will react to proteins 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, plant compounds and antioxidants.

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 can lower cholesterol levels

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 can 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. Finely ground oats may help with skin care

It is no coincidence that oatmeal is found in many skin care products.

The US Food and Drug Administration approved oatmeal as a skin protectant in 2003. But oatmeal has a long history of use in treating various skin itches and irritations.

For example, skin products containing oatmeal may improve symptoms of eczema.

It has been noted that the skin care benefits relate only to oats applied to the skin, not those ingested.