Oats are whole grains and scientifically called Avena sativa, And whole oat grains take a long time to cookSo girls prefer easy-to-make oats or oat flour. Instant oats (quick oats) are the most processed product. They take very little time to cook or be ready to eat. They boil with milk or water, then you add some fruits or other mix-ins. Oat flour is used in healthy baking like cake, cookies, or toast.
The first benefit: oats are incredibly nutritious
Oats are a good source of carbs and fiber, And besides that, they contain healthy fats and protein, Oats are rich in lots of minerals and plant compounds that have antioxidants. Half a cup of oats (78 grams) contains:
- Calories: 303 calories
- Carbohydrates: 51 grams
- Protein: 13 grams
- Fats: 5 grams
- Fiber: 8 grams
- Manganese: 191% of your daily need
- Phosphorus: 41% of your daily need
- Magnesium: 34% of your daily need
- Copper: 24% of your daily need
- Iron: 20% of your daily need
So you're getting a lot of nutritional value when you eat oats.
The second benefit: whole oats are rich in antioxidants
Whole oats make sure your body gets plenty of antioxidants like polyphenols Also avenanthramide is a compound found only in oats that helps lower blood pressure by widening blood vessels, and it also has many effects on inflammation and prevents skin itching.
The third benefit: oats contain strong fibers called beta-glucan
Beta-glucan is a type of soluble fiber and when it dissolves it becomes gel-like that helps with bowel movements, and besides that beta-glucan has other benefits like:
- It lowers bad cholesterol in the blood
- Lowers blood sugar levels
- Keeps you feeling full and belly full for a long time.
- Increases growth of good bacteria in the digestive system.
The fourth benefit: protecting the good cholesterol in the body
Heart disease is one of the main causes of death worldwide, and one risk factor is high bad cholesterol levels in the body, As mentioned before, beta-glucan lowers cholesterol in the blood, which helps prevent heart disease from getting worse and stabilizes some cases after adding oats to their diet.
Benefit five: It helps control blood sugar levels
Type 2 diabetes is a common illness worldwide, and it means dangerously high blood sugar levels, and it also results from low insulin sensitivity in the body caused by weight gain or other diabetes reasons. It significantly improves insulin sensitivity.
Benefit six: Oats help you lose weight
Oatmeal is not just a tasty breakfast food, it also helps you feel full for a long time, because it takes a long time to digest in your stomach, so it increases your feeling of fullness, meaning you don't eat a lot of calories after having it.
Benefit seven: Oatmeal helps keep you healthy
Oatmeal is used in many cosmetic products, and a lot of beauty experts say it works as a shield for your skin against dust and external pollution. Long ago they used it to treat itching and skin irritation, so its benefits may come from being in many medicines and products, not just when eaten.
Benefit eight: It lowers the risk of kids getting asthma
Asthma is one of the most common chronic diseases in children, and it is a disorder affecting the airways, and many doctors say introducing oats early in kids' diets reduces the chance of getting asthma or similar diseases, unlike some other foods.
How to add it to your diet?
You can enjoy oats in several different ways:
- Eat a meal of oats with milk and some fruit (as you like) for breakfast.
- You can eat or bake some treats with oat flour like oat toast or biscuits.
- Put it on yogurt
If you have gluten sensitivity, oats can be a good option for you. But make sure the product you buy is gluten-free, and check that the oats don't have added sugar.
