Best Food For Weight Loss

Oats, an excellent source of fiber and many other nutrients. Oats make up for excellent breakfast or even dinner option. They are a good source of complex carbs, protein and many other grains.

What are oats and oatmeal ?

  • Oats are a whole grain food
  • Instant or quick oats are the most preferred variety, however, they are the most processed variety
  • Oats are commonly eaten for breakfast as oatmeal which is made by boiling oats in water / milk
  • Oats are also included in muffins / granola bars / cookies and other baked goods

How nutritious are oats ?

  • The nutrient composition is oats is incredibly well balanced
  • They are a good source of carbs and fiber including the powerful fiber beta-glucan
  • They also contain more protein and fat than most grains
  • Half a cup (roughly 80 grains) of dry oats contains
  • Manganese : 19 % of RDI
  • Phosphorus : 41 % of RDI
  • Magnesium  : 34 % of RDI
  • Copper        : 24 % of RDI
  • Iron            : 20 % of RDI
  • Zinc            : 20 % of RDI
  • Folate         : 11 % of RDI
  • Vitamin B1   : 39 % of RDI
  • Vitamin B5   : 10 % of RDI
  • Small amount of potassium, vitamin B 6 and vitamin B 3

How rich are oats in antioxidants ?

  • Whole oats are high in antioxidants and plant compounds called polyphenols
  • Most notable is a unique group of antioxidants called avenanthramides
  • This unique group of antioxidants is found almost exclusively in oats
  • Avenanthramides may help lower blood pressure levels by increasing the production of nitric acid

Oats contain a powerful soluble fiber called beta-glucan

  • Beta-glucan partially dissolves in water and forms a thick, gel like solution in the gut
  • Beta-glucan has a number of health benefits
  • Helps to reduce cholesterol levels
  • Reduced blood sugar and insulin response
  • Increased feeling of fullness
  • Increased growth of good bacteria in the digestive tract

Oats can improve blood sugar control

  • Oats may help lower blood sugar levels, especially in people who are overweight
  • Oats are also capable to improve insulin sensitivity
  • Oatmeal is a very filling food, betaglucan in oats helps to increase the feeling of fullness
  • Eating oatmeal may help you eat less and lose weight

Oats and skin care !

  • It is no coincidence that oats can be found in number of skin care products
  • These products list finely ground oats as colloidal oatmeal
  • Oats have a long history of use in treatment of itch and irritation in various skin conditions

Other health benefits of oats

  • Oats is the best prebiotic food we can consume
  • Oats help boost our immunity
  • Beta-glucan found in oats helps activate infection fighting blood
  • Oats are incredibly nutritious and easy to make
  • Beta-glucan may also promote the release of peptide, a hormone produced in the gut in response to eating
  • Oats are naturally gluten free
  • Oats are a rich source of magnesium, which is key to enzyme function and energy production
  • Oats are number one in the satiety index
  • Oats may help relieve constipation
  • Oat bran, the fiber rich outer layer of the grain helps relieve constipation in older people

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