WHAT ARE THE BENEFITS OF OATS AND THE BEST TYPES FOR THE HALTH OF THE BODY ?

What are the benefits of oats and the best types for the health of the body?

Oats are one of the best grains you can give your body. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants, so they have many health benefits.

These benefits include losing weight, lowering blood sugar levels, reducing the risk of heart disease, and avoiding the risk of strokes and strokes, and other diseases that we will explain to you in detail in the article, follow us.

Benefits of oats with milk

The health benefits of oats include reducing the risk of coronary artery disease, lowering cholesterol levels, reducing the risk of colorectal cancer, losing weight, and other benefits, including the following:

1. Reducing the risk of coronary artery disease

A research paper published in the American Journal of Lifestyle Medicine in 2008 evaluated a number of studies over more than a decade and found that eating foods rich in whole oat sources of soluble fiber (oats, oat bran, oatmeal) may help reduce the risk of disease. Coronary heart.

Consumption of oats and oat-based products significantly reduces total cholesterol and LDL-cholesterol concentrations without adverse effects on HDL cholesterol or triglyceride concentrations.

2. Colon and rectal cancer

A diet rich in fiber, such as whole grains, ie oats, helps reduce the risk of colon and rectal cancer, and this is what researchers in Britain and the Netherlands have found. % risk of colorectal cancer. The researchers concluded that, "A higher intake of dietary fibre, particularly fiber from cereals and whole grains, was associated with a lower risk of colorectal cancer."

3. Blood pressure

Oats and whole grains in general, help just as effectively as taking anti-hypertensive drugs, which leads to lower blood pressure, as a study in America found that eating 3 servings a day can “significantly reduce the risk of cardiovascular disease in people.” In middle age, mainly through blood pressure lowering mechanisms.

4. Weight loss

Oats play a big role in losing weight by improving the feeling of fullness and thus feeling full for as long as possible, as well as giving the body a quality diet and improving the digestive, cardiovascular and general systems.

Whole grains are often recommended because of their beneficial effects on the digestive system, and researchers have confirmed that they have potential health effects that range from improving immune health to reducing the risk of obesity and chronic disease.

Oats and their fiber content also help keep the digestive system running smoothly. It can help reduce constipation.

5. Antioxidants in oats

Oats contain a group of molecules that act as antioxidants. This includes avenanthramides, which are polyphenols. They play a role in maintaining low blood pressure by increasing nitric oxide production. They can also have anti-inflammatory and anti-itch properties when applied topically to the skin.

6. Blood sugar levels

Oats help stabilize blood sugar and reduce the risk of type 2 diabetes, so diabetics should eat oats regularly. The high fiber and complex carbohydrates help slow the conversion of this whole food into simple sugars, and beta-glucan delays the drop in blood sugar levels. The blood before meals and slows the rise after the meal.

7. Rich in magnesium

Oats are also a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure. High levels of magnesium fuel the proper use of glucose and insulin in the body.

8. Enhances immune response to diseases

A unique fiber in oatmeal called beta-gluten has been shown to help neutrophils travel to the site of infection more quickly and enhance their ability to kill bacteria they find there.

9. Skin protection

Oats have been used as a soothing agent to relieve itching and irritation while providing a range of benefits to the skin, according to the American Academy of Dermatology. “Oats are able to normalize the pH of the skin, and they also help moisturize and smooth the skin.”

10. Reduces the risk of developing asthma in children

Asthma is the most common chronic disease in children. It is an inflammatory disorder of the airways that carry air to and from a person's lungs.

Although not all children have the same symptoms, many children experience frequent coughing, wheezing, and shortness of breath.

Many researchers believe that early introduction of solid foods may increase a child's risk of developing asthma and other allergic diseases, however studies show that this does not apply to all foods.

Early introduction of oats, for example, may be a preventative treatment, as one study indicated that feeding oats to children before the age of 6 months is associated with a lower risk of childhood asthma.

11. Memory and thinking skills

Early research shows that taking wild green oat extract might improve how quickly mental performance is in healthy adults.

12. Moisturizing the skin

Using a lotion that contains colloidal oat extract improves dry skin, helps moisturize the skin and boost it with the elements it needs, so it is recommended to use oatmeal recipes or products containing oats. yen, such as cookies or energy bars.

14. Body fat distribution

Eating a diet rich in fiber, including oats, may provide adequate energy and protein, as well as prevent fat accumulation in people with HIV, and an increase in total dietary fiber by one gram may reduce the risk of fat accumulation by 7 %.

Oatmeal

Oats are a whole-grain food, scientifically known as Avena sativa. Oats, the healthiest type of oat, take a long time to cook, which is why most people prefer crushed or hard oats.

Instant (quick) oats are the most processed variety, and while they take the shortest time to cook, they can be tender in texture and are often included in cakes, biscuits and other baked goods.

Oats are commonly eaten at breakfast in the form of oatmeal, which is made by boiling oats in water or milk.

Best oatmeal recipes

For those who don't like the taste of plain oatmeal, we've rounded up some creative recipes to make your morning fun and healthy:

1. Chocolate bar with oats

1⅓ cups oatmeal

1 cup all-purpose flour

1⅓ cup light brown sugar

½ teaspoon baking powder

10½ tablespoons butter

For stuffing:

½ cup all-purpose flour

½ cup light brown sugar

2 cups semi-sweet chocolate chips

4 tablespoons butter

3 large eggs

How to prepare:

Preheat the oven to 325 degrees and line an 8" x 8" baking tray with aluminum foil and add some oil.

Combine the flour, oatmeal, 1⅓ cup of light brown sugar and baking powder in a medium bowl, add 10 tablespoons of melted butter and stir well.

Place half of the mixture firmly in the pan and bake for 8 minutes, refrigerating.

To prepare the filling, melt the butter and chocolate chips together and stir until smooth.

Whisk the flour and sugar in a bowl.

Whisk the eggs into the cooled chocolate mixture, then add the flour mixture.

Pour the chocolate filling over the cooled crust and pour the remaining oat mixture.

Bake for 35 to 40 minutes.

Note: Cool completely before serving.

2. Oatmeal Banana Smoothie

Ingredients

¼ cup oatmeal

Half a cup of milk

sliced ​​banana

a cup of milk

2 tablespoons honey 

½ teaspoon ground cinnamon

How to prepare:

In a blender combine all ingredients and blend until smooth.

Put a sprinkle of cinnamon and serve immediately.

3. Crunchy Oat Biscuits

Ingredients

150 grams butter

¼ cup brown sugar

coconut cup

2 cups oats

1½ cups flour

How to prepare:

Melt the butter and brown sugar in a saucepan while continuing to stir.

Mix coconut, oats and flour until combined.

Roll oats filled pieces into balls, spread on a greased baking tray and flatten with a spoon.

Bake at 180°C for 10 minutes or until light brown.

4. Oatmeal with banana and chocolate

Ingredients

1 cup water

1 teaspoon brown sugar

1/2 cup oatmeal

1/2 banana, sliced

1 tablespoon hazelnut chocolate

pinch of salt

How to prepare:

Put water and a pinch of salt in a small saucepan and bring to a boil.

Stir in the oats, reduce heat to medium, and cook, stirring occasionally, until most of the liquid has been absorbed, about 5 minutes.

Remove from heat, cover and leave for 2 to 3 minutes.

Decorate with bananas and delicious chocolate.

Organic oats

Although organic and conventional oats have the same information and nutritional benefits, there is a possibility that organic oats are safer to consume, as they are not produced with chemical pesticides or fertilizers.

Just because organic oats are grown with pesticides doesn't mean they're completely free of pesticides or chemical residues, according to the results of a study published in Food Control in 2013, the number of samples of organic oats that tested positive for toxin residue was higher than the number of conventional samples. However, conventional samples containing residual toxins contained higher concentrations of those toxins.

Other than their production methods, there are no noticeable differences between conventional and organic oats, they both come in rolled and instant, instant and solid, both are whole grain and you can use them interchangeably in any recipe.

Organic oats provide many of the same health benefits, the most important of which are

1- It is high in fiber

A quarter cup of dry oats contains about 5 grams of dietary fiber, most of which is a type of soluble fiber, known as beta-glucan, and this type of fiber dissolves in water to form a thick substance, which promotes the growth of healthy bacteria in the intestine, and can help in Promote cardiovascular health and immune system health.

2- Antioxidants

These pills contain a specific type of antioxidant known as avenanthramides, which boost nitric oxide production which in turn helps lower and stabilize blood pressure. These antioxidants also provide anti-inflammatory benefits and can dilate blood vessels to improve circulation.

3- Low LDL cholesterol

The soluble fiber in oats helps promote the secretion of cholesterol-containing bile and, in doing so, lowers levels of LDL or “bad cholesterol” in the blood. It may also help protect arteries and cardiovascular tissue against infections, reducing the risk of heart attack and stroke. cerebral

4- Stabilization of blood sugar

Oats, especially steel, have a strong blood sugar lowering effect, compared to many grains, and in addition to preventing blood sugar spikes, these grains can help improve insulin sensitivity, particularly in people with diabetes.

5- weight loss

As a low-calorie, high-fiber cereal, oats may help you lose weight. They are rich in soluble fiber, which helps you feel full for longer, and may also stimulate production of the satiety hormone peptide, which tells your brain when your stomach is full, so you can stop eating.

6- Regulating the digestive process

The fiber-rich outer layer of oats, known as oat bran, has been shown to help relieve constipation, and eating this food on a daily basis may help regulate digestion. Not only are organic oats loaded with health benefits, but they are easy to prepare, and can be boiled. Steel oats in water or milk.

Nutritional value of oats

Oats are a well-balanced grain, and therefore have very high nutritional values. They are a good source of carbohydrates and fiber, including the powerful fiber beta-glucan, and they contain more protein and fat than most grains.

Oats are rich in vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:

Manganese: 191% of the RDI.

Phosphorous: 41% of the RDA.

Magnesium: 34% of the RDI.

Copper: 24% of the RDA.

Iron: 20% of the RDI.

Zinc: 20% of the RDI.

Folate: 11% of the RDA.

Vitamin B1 (Thiamine): 39% of the RDA.

Vitamin B5 (Pantothenic Acid): 10% of the RDA.

It also contains less calcium, potassium, vitamin B6, pyridoxine, and vitamin B3 niacin. This comes with 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber, but only 303 calories.

Baby Oats

It may come as a surprise to you, but it is true, that infants eating oats from the age of 6 months is a preventive treatment for many diseases, the most important of which is reducing the risk of asthma, the most prevalent disease in children.

Among the most important benefits of oats for infants, is the protection of the digestive system from disorders, the prevention of constipation and diarrhea, as well as preventing the feeling of hunger.

One of the best ways that you can offer oats to infants is to prepare a meal of “porridge oats,” and give it to the child every 5-6 hours a day, with breast milk, of course.

Oats side effects

Disadvantages of gluten:

Oats do not contain much harm to the body. If you are not allergic to oats, it is very safe for you. If you are allergic to gluten, you should eat oats classified as gluten-free.

Overweight

Eating large amounts of oats throughout the day can cause weight gain, as is the case with fatty foods, so moderation is always best.

Kidney disease

Oats may cause some damage to the kidneys, if eaten in large quantities, because whole oat bran contains a large amount of fiber and protein, and therefore may cause:

Indigestion

Stomach bloating, which increases cramps, diarrhea or constipation

Increase the burden on the kidneys

Intestinal obstruction

Esophageal problems

skin infections

Many people use oats on the skin to relieve eczema and allergies, or use it in recipes to lighten and soften the skin, but there are damages from excessive use of oats on the skin, including:

increased sensitivity

Itching and irritation

Severe fungal infections

To avoid this, it is necessary to try the oatmeal recipe on a small part of the skin on the hand or neck, to make sure that it does not provoke skin infections.

The best kind of oats

When thinking of a healthy and hearty breakfast, a hot bowl of oats might come to mind. They're high in carbs and fiber, low in fat, and high in protein, vitamins, and minerals.

There are several types to choose from including rolled oats, quick-cooking oats, and whole grain oats, and they differ in their nutritional properties and processing methods.

We now explain the main differences between rolled, whole-grain and instant oats, so you can decide which one is most suitable for your diet and lifestyle.

1. Hard oats

A quarter cup of steel-cut oats contains 170 calories, 3 g fat (0.5 g saturated fat), 0 mg sodium, 29 g carbohydrate, 5 g fiber, 0 g sugar, and 7 g protein.

Thick, coarse and hard oats are the least processed type of oats, they are simply whole oats cut into smaller pieces, although they don't trade much, it's health-wise it's more than wonderful, because it preserves all the good nutrients of the whole grain, which makes this oatmeal contain High in fiber and protein, this will give you the kind of lasting energy we want to see in a good breakfast.

The fiber in steel-cut oats is known as soluble fiber, a type of dietary fiber that our bodies cannot break down, takes up space in your tummy without being absorbed into your blood and is low on the glycemic index (42 out of 100).

Foods that raise blood sugar cause your energy to rise and then crash directly, in addition to increasing blood sugar, which causes the body to store excess sugar as fat, so steel oats are best for diabetics or those at risk of disease.

Note: Steel oats are not good for baking due to their coarse texture, it is best to eat them in the traditional way, cook them in water on the stove, then add as much as you like.

2. Oats

Half a cup of dry oats contains 140 calories, 2.5 g fat (0.5 g saturated), 0 mg sodium, 23 g carbohydrates, 4 grams fiber, 0 grams sugar, 6 grams protein.

It is considered the second best type of oatmeal after steel oats, because it is also minimally processed, as it is prepared by grinding the grains and when cooked it turns into cream or known as “porridge”.

It is one of the best types, because grinding it lightly, keeps the level of fiber and proteins as they are, which increases the feeling of satiety and fullness, and provides the body with the benefits that oats contain.

3. Oat flakes

Half a cup of Rolled Oats contains 190 calories, 3.5 grams fat (0.5 grams saturated), 32 grams carbohydrates, 5 grams fiber, and 7 grams protein.

This type of oats is the most popular, because it is easy to cook and quick to prepare as well, as it can be cooked in only 10 minutes, so it is ideal for taking advantage of it and being available everywhere.

4. Instant oats

Half a cup of dry instant oats, 180 calories, 3 grams fat (0.5 grams saturated), 29 grams carbohydrates, 5 grams fiber, 1 grams sugar, 7 grams protein.

Quick-cooking oatmeal is like rolled oats except for more processing. The oats are steamed longer and rolled thinner.

Due to the fast cooking time, quick oatmeal is very versatile, plus its great nutritional properties make it easy for you to lose weight with oatmeal.