Studies show that eggs (or oats) and oatmeal have many health benefits. Some of the most important are: weight loss, lower blood sugar and reduced risk of heart disease.
Oats are among the healthiest grains on earth. It is a gluten-free whole grain and an excellent source of important vitamins, minerals, fiber and antioxidants.
Immediately, at the beginning of this text, the answer to the question: how is this best used and prepared?
Sretenović water mill grows and produces organic oats and is one of the rare producers of this cereal in Serbia.
OWNER Sretenović water mill, Tomislav Sretenović, has a very simple recipe for how to prepare this one:
"In the evening, before going to bed, pour 2 tablespoons of our organic oats into 2 dl of spring water. Add one tablespoon of raw almonds. Boil on the stove, just to throw away the key. Add two dates and pour into a cup. Cover and let sit overnight. Before breakfast, on an empty stomach, first drink water from a cup, and then eat oats with almonds and dates. It is best to consume this two to three weeks before breakfast."
What are oats and oatmeal?
Oats are a whole grain food, scientifically known as Avena sativa.
The most intact and most complete form of oats is the whole grain, which is cooked. Because of the faster preparation method, many people prefer rolled, crushed or steel-cut oatmeal.
Instant (fast) is the type that sells the most. Although it takes the shortest time to cook, the texture can be mushy.
Oats are usually eaten for breakfast as oatmeal, which is made by cooking them in water or milk. Oatmeal is often called just porridge.
Oats are also often included as an ingredient in muffins, granola bars, cookies and other baked goods.
1. Oats are incredibly nutritious
The nutritional composition of oats is well balanced. It is a good source of carbohydrates and fiber, including beta-glucan fiber.
Oats are also a good source of high-quality protein, with a good balance of essential amino acids.
It is full of important vitamins, minerals and antioxidant plant compounds.
Half a cup (40,5 grams) of dry oats contains: manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 (thiamine), vitamin B5 (pantothenic acid), small amounts of calcium, potassium, vitamin B6 (pyridoxine) . ), and vitamin B3 (niacin),
The nutritional profile of one cup of prepared oatmeal (half a cup of dry oats with water) 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. The whole oat grain is rich in antioxidants
Whole oat grains are rich in antioxidants and beneficial plant compounds called polyphenols. Most prominent is a unique group of antioxidants called avenanthramides, which are found almost exclusively in oats.
Research has found that avenanthramides can help lower blood pressure by increasing the production of nitric oxide gas. This gas molecule helps dilate (dilate) the blood vessels, which can lead to better blood flow.
In addition, avenanthramides have anti-inflammatory and antipruritic effects.
3. Oats contain powerful 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 the intestines.
Health benefits of beta-glucan fiber include:
- decreased blood glucose and insulin response
- increased growth of good bacteria in the digestive tract
- regulation of type 2 diabetes
4. Oats can lower cholesterol levels
Heart disease is the leading cause of death in the world. One of the main risk factors is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective in reducing total and LDL (bad) cholesterol.
Beta-glucan can increase the release of cholesterol-rich bile, which lowers circulating cholesterol levels in your blood.
Oats can also protect LDL (bad) cholesterol from oxidation.
Oxidation of LDL (bad) cholesterol occurs when it reacts with free radicals. This is another important step in the progression of heart disease.
LDL cholesterol causes inflammation in the arteries, damages tissues and can increase the risk of heart attack and stroke.
5. Oats can improve blood sugar levels
Type 2 diabetes is a common medical condition characterized by significantly elevated blood sugar levels. It is usually the result of reduced sensitivity to the hormone insulin.
Oats can help lower blood sugar levels, especially in people who are obese or have type 2 diabetes.
These effects are largely attributed to beta-glucan's ability to form a thick gel that delays gastric emptying and glucose absorption into the blood.
Beta-glucan in oats and barley can also improve insulin sensitivity.
However, a randomized clinical trial in 2016 did not show an improvement in insulin sensitivity, so further research is needed.
6. Oatmeal is very filling and can help you lose weight
Not only is oatmeal (porridge) a delicious breakfast food, but it's also very filling. Eating filling foods can help you eat fewer calories and lose weight.
By delaying the time it takes for your stomach to empty itself of food, the beta-glucan in oatmeal can increase your feeling of fullness.
Beta-glucan can also stimulate the release of peptide II (PII), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may reduce the risk of obesity.
7. Finely ground oats can help in skin care
It is no coincidence that oats can be found in many skin care products. Manufacturers of these products often label finely ground oats as "colloidal oatmeal."
The FDA approved colloidal oatmeal as a skin protectant back in 2003. But oats have a long history of use in the treatment of itching and irritation in various skin conditions.
For example, oat-based skin products can improve the uncomfortable symptoms of eczema.
Note that the skin care benefits apply only to oats that are applied to the skin, not to those that are eaten.
8. Oats can reduce the risk of asthma in children
Asthma is the most common chronic condition in children. It is an inflammatory disorder of the airways – the tubes that carry air to and from a person's lungs.
Although not all children have the same symptoms, many have recurrent coughing, wheezing and shortness of breath.
Research indicates that early introduction of oats may actually protect children from developing asthma.
But whether ovas can help prevent the development of asthma in children is still debated.
9. Oats can help relieve constipation
People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements.
Constipation (constipation) affects nearly 16 out of 100 adults and about 33 out of 100 adults over the age of 60.
Studies show that oat bran, the fiber-rich outer layer of the grain, can help relieve constipation.
Oat bran has also been shown to reduce gastrointestinal symptoms and aid digestion in people living with ulcerative colitis (UC).
However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation. This is because it does not affect the movements of the colon that drugs can suppress.
How to include these in your diet
You can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast.
Here's what you need to make oatmeal:
- 1/2 cup oatmeal
- 1 cup (250 ml) of water or milk
- a pinch of salt
<strong>Preparation: </strong>
Mix the ingredients in a pot and bring to a boil. Reduce the heat to a simmer and cook the oatmeal, stirring occasionally, until it softens.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruit, nuts, seeds, and Greek yogurt.
Oats are often added to pastries, muesli, granola and bread.
Although oats are naturally gluten-free, they are sometimes contaminated with gluten. This is because they can be harvested and processed using the same equipment as other gluten-containing grains.
If you have celiac disease or a gluten sensitivity, choose oat products that are certified gluten-free.
FAQ
- Is it healthy to eat oats every day?
In a 2020 study, participants with inactive (quiescent) UC who ate oat bran daily for 24 weeks maintained their health and did not feel their symptoms worsened. This suggests that oats can be consumed every day.
However, because oats are high in fiber, you may notice changes in stool appearance and frequency.
Eating too much oats can also lead to reduced absorption of nutrients.
- What is the difference between wheat and oats?
The nutritional composition of oats and wheat is different, but both are good sources of protein, carbohydrates, vitamins and minerals.
Minerals that you can find in both wheat and oats at similar levels include magnesium, zinc and iron.
Naked oats have the most fat, while hulled oats have the most soluble fiber—but not total dietary fiber—compared to barley, rye, triticale, rice, and wheat grains.
CONCLUSION
Oats are a nutritious food packed with important vitamins, minerals and antioxidants. In addition, it has more soluble fiber and protein compared to other grains.
Oats have unique components such as soluble beta-glucan fiber and antioxidants called avenanthramides.
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.
In addition, they are very filling, can be enjoyed in several ways, and have many properties that should make them a weight loss food.
Finally, oats are among the most nutrient dense foods you can eat.
Source: https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
Note: this text contains a recommendation for using the organic product Zrno ovsa and is not part of a marketing campaign.
READ: WHERE CAN I BUY THE BOOK TRADITIONAL RECIPES OF HOME SERBIAN CUISINE?
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