Benefits of oats

Benefits of oats:

oats:

Oats are gluten-free whole grains and are a good source of vitamins, minerals, fiber, and antioxidants that are important to the body. It also provides many health benefits. It helps to lose weight and reduce the levels of It is worth mentioning that there are many oatmeal products, such as instant oats, rolled oats, or hard oats, prepared and cooked in water or milk. Nuts. People with wheat allergies who follow their diet are advised to make sure the food label is gluten-free, because some oat products may be mixed with other grains such as wheat during harvesting or processing.

Benefits of oats:

Oats provide many health benefits for the body.

• Rich in antioxidants: Whole oatmeal is rich in antioxidants and polyphenols. It improves blood flow, and Avinanthramide has an anti-inflammatory and itching effect.
• Fiber: oatmeal contains soluble beta-glucan fibers, which form a thick, gelatinous solution in the stomach. These fibers have been found to provide many health benefits for the body, such as lowering blood sugar levels. Increase satiety and increase the growth of good digestive bacteria.
• Help reduce blood cholesterol levels: The beta-glucan fiber found in oat beans reduces the levels of total and harmful cholesterol in the blood, and it protects low-density lipoprotein from damage. It is one of the most common causes of death in the world. In addition, the fiber in oats helps to increase cholesterol secretion from the gallbladder, reducing blood cholesterol levels.
• Regulating blood sugar levels: oatmeal improves blood sugar control, especially in people who are overweight, have type 2 diabetes, and improves insulin sensitivity because it contains beta-glucan fibers that delay stomach emptying and absorption. Glucose.
• Help to lose weight: Oats are one of the most food that gives a sense of satiety for a long time after eating because it contains beta-glucan fibers, which slows the process of emptying the stomach from food, thus reducing the calories eaten, which in turn helps to lose weight.
• Skincare: Oatmeal has been commonly used to treat irritated and allergic skin in many cases and has been found to improve eczema symptoms.
• Help to relieve constipation: Oats help to relieve severe constipation in the elderly, reducing their need to use medical laxatives.
• Reducing the risk of colorectal cancer: Research involving nearly two million people has confirmed that a high-fiber diet of whole grains such as oats has been associated with a lower risk of colorectal cancer.

Nutritional value of oats:

The following table shows the nutrients available in half a cup, or the equivalent of 64 grams of oatmeal:

Nutritional value         Nutritional value

Calories                       304 calories

Proteins                        13 grams

Fat                                 5 grams

 carbohydrates              52 grams

 fiber                              8 grams

 calcium                       42 grams

 iron                           4 milligrams

 magnesium              138 milligrams

 phosphorus              408 milligrams

 potassium                335 milligrams

 zinc                          3 milligrams

The use of oats in the diet:

Oats can be tastier and healthier when combined with some foods as main meals or as desserts. It is best to choose whole-grain oats to increase their usefulness. Here are some foods that add a good taste to oats:

• Spices: Like cinnamon, it is a sweet spice that adds a good taste to oats.
• Milk: It contains carbohydrates that give a rich taste to oats.
• Fruits and nuts: Fresh fruits can be added with oats and milk or dried fruits and raw nuts with oats.
• Bakery: Oats can be found in many baked goods such as bread, cakes and pies, and can be added to juices containing milk.

The dangers of oats:

There are few risks to eating oat beans, including the presence of grain sensitivities in some people, the most important of which is wheat allergy. It is preferable to observe a gluten-free sentence in the nutritional content of the oat product in order to reduce symptoms such as gases and bloating. Oats are moderate because they contain a good amount of carbohydrates, which increase blood sugar levels, and patients with gastric paralysis should avoid gastroparesis because it contains a good amount of fiber and because their stomach muscles stop working temporarily Or total, which leads to indigestion infection, and it increases the symptoms that make their condition worse.

youtube about the benefits of oats:

reference click here