The benefits of oats go far beyond intestinal maintenance, as the food also prevents diseases, gives more energy and is tasty.
Oats are a grain well known for helping the intestines function better. Despite this, the benefits of oats go far beyond that, as they are also rich in calcium, iron, manganese, carbohydrates, proteins, fiber and several vitamins.
It is possible to make several recipes with this food for everyday life, and not just for breakfast, which is the most popular. Furthermore, it doesn’t just need to be the protagonist of some meals, it also goes very well as a supporting role in some dishes.
It is found in different forms, such as bran, flour, thin and thick flakes. It can also be a strong ally for diets focused on weight loss. weight, which can be consumed daily.
What are the benefits of oats?
Firstly, oats are an easily accessible food and can be consumed every day, with an average of 25 grams per day. This, of course, taking into account a diet based on 2,000 calories per day. This amount corresponds to 11% of the daily portion.
Finally, continue reading and learn about all the benefits of oats:
Fight heart failure
The highest rate of heart failure is seen in the elderly and has a high rate of deaths. However, studies carried out show that in a survey carried out with around 2445 patients, on average 37% of those with the disease die within a year of showing symptoms and 78.5% die within a period of 5 years.
On the other hand, the benefits of oats can be seen in reducing cholesterol and constriction sanguine.
Weight loss
In principle, oats are not a low-calorie food, but they are full of fiber and have a great satiety capacity. In other words, keeping your diet up to date becomes easier when consuming a food and having the advantage of satiety that the vein provides.
Finally, the desire to eat may take some time to appear after consuming oats, due to beta glucanawhich consists of a hormone-enhancing compound called cholecystokinin which increases satiety.
Combats certain diseases in women
Firstly, it is possible to notice a big difference between women who have diseases such as high blood pressure, cholesterol, atherosclerosis, etc and consumed oats 6 times a week.
In this sense, women who participated in a survey, with an average of 200 candidates over a period of 3 years, could observe a delay in the development of diseases such as atherosclerosis and external.
Helps the intestine
Oats are well known for promoting intestinal function, as this food is full of fiber that helps the intestine to work properly.
Whereas, when oats are in the organ, the fibers in the food form a gel when combined with water and facilitate bowel function.
Meanwhile, the chances of having intestinal cancer are reduced, due to the exclusion of harmful elements more quickly and the encouragement of cell renewal.
Advantage for the skin
First of all, experts who care for skin health report that oats are qualified to the point of regulating the skin’s pH, promoting a calming action and relieving itching resulting from skin changes such as irritations.
However, the benefits of oats on the skin are due to its accumulation of starches and beta glucanas which preserve water by building a robust colloid with iron, zinc, copper, B vitamins and selenium. Finally, the cosmetics industry uses it in the composition of its products, due to these benefits of oats.
Cardiovascular health
Initially, it is possible to notice some benefits of oats in relation to cardiovascular health, as clogged veins and heart attacks can be prevented by consuming oats. In other words, containing bad cholesterol and moderating blood pressure is carried out through of the fiber contained in this food.
Finally, according to research, it was possible to conclude that on average 27% of a total of 54 thousand people can avoid a heart attack by eating grains such as oats and barley.
Improves mood
One of the advantages of oats is improved mood, as it contains B vitamins and tryptophan, which is transformed into serotonin. In this way, an improvement in disposition and brain functions, provides an improvement in mood, supports a good night’s sleep is well-be.
Prevent Diabetes
Definitely yes. The low glycemic level of oats can prevent Diabetes, by reducing the absorption of carbohydrates and improving insulin sensitivity. As a result, this disease can be prevented by consuming oats.
Assistance during pregnancy
During pregnancy, constipation is common, which is why oats can become a great ally, in addition to being full of nutrients. And it can prevent gestational diabetes, due to the slow absorption of glucose.
Reducing bad cholesterol
In principle, due to its composition containing fiber and especially betaglucana which helps reduce total cholesterol and LDL, which is seen as bad for the body. Finally, this fiber called betaglucana hinders the production of fat that respective body produces and reduces the absorption of cholesterol from consumed foods.
More energy
From now on, oats are a great food option to be eaten before practicing physical activities, as carbohydrates are dissolved by the body slowly, preventing spikes in blood sugar and insulin. Despite this, it is important that the muscles have nutrients so that there is enough energy to perform their role during exercise.
Finally, the benefits of oats are positive for before and after activities, as it also helps restore muscles after training.
What are the types of oats?
Initially, we can find oats in different forms and use them in different recipes. All of them having the same nutritional result, just varying according to the way it is processed.
There are basically three types of oats sold:
- Bran;
- Flour;
- Thin and thick flakes.
Os oat flakes They are tight and do not lose any of their nutrients and vitamins, as they remain almost intact.
Os oat bran They are the husks of grains and contain a large amount of fiber.
Finally, the oatmeal flour it is made up of grinding the inside of the grains and may lose some of its fibers in the process.
What can oats be used for?
The use of oats has infinite possibilities, as it can be used in creams, vitamins, shakesfruits, yogurts, milk, breads – savory or sweet -, pies, juices, cakes, cookies or eggs, for example.
On the other hand, it is important to pay attention to the amount of oats ingested per day, and drink plenty of water. Once this is done, you will be able to enjoy the benefits of oats.
Having said that, vHere are some recipes that can be made using oats:
Contraindications
Above all, it is important to understand that anything in excess is harmful to the human body. It couldn’t be any different with oats. In this sense, consuming too much oatmeal can cause an increase in gas production due to intestinal fermentation and an increase in the number of bowel movements.
Finally, people with irritable bowel syndrome should consume in moderation, or avoid ingestion to avoid greater irritation.
Anyway, did you like this article about the benefits of oats? Then you’ll also like this one: Potatoes, how to make them? Recipe tips and health benefits.
Sources: Uol, Healthy Paradise, My Life.
Image sources: Terra, Banco da Saúde, Boa e Boa Saúde, Jornal da USP, Formularium, Informe Brasil, TriCurioso, Vitao, Gooutside, Alto Astral, Vitao, Cordvida, Uol, Jasmine Alimentos, Tudo Gostoso.
