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
thanks …please make oct diet chart