Oatmeal practically needs no introduction, but to give you an idea you only need the amount of 3 tablespoons a day or half a cup of oatmeal tea, to control cholesterol and maintain blood sugar levels, reinforce even more defenses and keep tumors away .
It is the basic ingredient on the list of any nutritionist and was one of the first foods to receive the title of functional ingredient since in addition to providing essential substances for the body, it is capable of preventing certain diseases.
So after this impressive cover letter, let’s get down to business by explaining as much as possible about OATS.
Scientifically proven benefits of oats in our body
Rich in fiber , as we have already said, oats are a must for those who want to keep blood sugar levels under control. This happens because this cereal helps to avoid the overload of glucose and insulin, the hormone that carries sugar compounds to the cells. Its fiber allows glucose to be absorbed slowly and gradually , which in turn regulates the release of insulin.
It is not surprising that the cereal is a strong ally for those who suffer from type 2 diabetes since its fibers reduce the spikes in blood glucose. As the satiety effect is prolonged, the body interprets that there is more need to release glucose with hunger, which would not occur if the person does not feel completely satisfied.
The benefits of oatmeal seem to be endless. It is a strong ally in the prevention of tumors, this potential is precisely due to its heroic fibers, which act in the first line of defense of the intestines. They are important for the elimination of carcinogenic compounds formed by our own body in the process of digestion of fats. By joining the fibers with the fats, it cancels their effects.
The nutrient increases the volume of the stool , which facilitates its expulsion and since the time they are in contact with the body is short, the possibility of injury is reduced.
But that’s not all, scientists already know about its anti-cancer action, thanks to the effects of beta – glucan . They play an extraordinary role in our immune system, researchers have found that this type of fiber improves the action of the immune system , reducing the chances of successful infections. They also modulate immune cells that are involved in inflammatory processes, this means that this nutrient helps prevent recurrent inflammation, an ideal setting for the development of various diseases.
Oats also have vitamins, antioxidants, and minerals capable of scavenging cell-damaging free radicals.
In addition, it acts as a DNA protector reducing the risk of a gene mutation that modifies its structure and forms tumors.
Simple tips for your regular consumption
The recommendation of nutritionists is to consume at least three tablespoons of oat bran a day , something equivalent to half a cup of tea.
Sprinkle it on fruit and lettuce salads or add it to cake, bread or cookie dough. As an alternative, you can substitute it for four tablespoons of organic oatmeal .
Excess insulin also favors the creation of body fat deposits. Eating papaya, banana, or oatmeal in the morning will prevent hunger from coming back quickly, helping you get to lunch.
Supplement your diet of oatmeal with banana, check out these three articles that will help you get to know it much better:
- Banana: Properties, Benefits and Uses
- Green Banana Biomass: Benefits and How it is made
- Green banana: Properties, Benefits and Uses
Types of oats: forms of human consumption
Oat flakes or flakes
This is the fully pressed grain with a process that preserves its essential nutrients . We can pour it on fruits, salads and yogurts. The version of fine flakes subjected to milling is traditionally used in the preparation of soups, porridges and cakes.
This type comes from the outer layer of the grain and therefore has the highest concentration of beta-glucan fibers. It can be added to foods, juices , bread dough, cakes, cookies and others.
It is usually obtained from the inner part of the grain and therefore loses the fiber part. It is mainly used in breads, cakes and crepes, and due to its nutrients, it is a healthier alternative to wheat flour, despite the high gluten content of both .
What does oatmeal have? Know its composition
Oats contain two versions of fibers: insoluble , which give consistency to the stool, and soluble , rich in beta- glucan , which when fermented in the intestine, protects it and lowers cholesterol.
It is a bastion of B vitamins , such as niacin (vitamin B3) and thiamine (vitamin B1), essential for maintaining mental health and energy in the body. In addition, it has vitamin E , whose antioxidants prevent damage to cells caused by free radicals.
It has zinc , which eliminates free radical colonies; silicon, an important mineral in the production of collagen (a substance responsible for the firmness and elasticity of the skin, nails and hair, which women and men over thirty years of age begin to lose); selenium, iron, magnesium, copper, and phosphorus.
It is one of the grains with the highest protein value , providing essential nutrients for various tissues and functions of the body. At this point, it leaves its competitors, such as wheat, light years away.
If you are curious, look at our article on the benefits of the 7 “Magic Seeds” for your health .
Research and discoveries of oats
Researchers’ spotlight, everyone wants to know why oatmeal is special. It is versatile to use, since it can be mixed with fruit or leaf salads, bread and cookie dough, in porridges and juices, among others.
Among its nutrients, one deserves singular prominence . It is a fiber called beta-glucan that, after the fermentation of the large intestine, is responsible, among other benefits, for the creation of molecules that act in the fight against harmful microorganisms and also reduces cholesterol.
A new study from the University of Iowa in the USA verified the effectiveness of this fiber in controlling microorganisms harmful to the intestines and reducing cholesterol, not only inhibiting the release of fat, but also reducing its absorption. This is why oatmeal is said to be a friend of the arteries.
Studies 1 , 2 , 3 , 4 , 5, and 6 are ongoing that also suggest that regular cereal consumption controls blood pressure, perhaps due to lower cholesterol.
Side Effects and Contraindications
- Since oat bran increases feelings of fullness, for foodies this can be “counterproductive.”
- It can increase the volume of bowel movements and produce intestinal gas .
- There are very rare cases of contact dermatitis (itchy skin on contact with bran) that have been reported in sensitive people.
WARNING: Celiacs should avoid consumption because the grain contains gluten. There is also a gluten-free variety. Look for it in health food stores or buy it easily on amazon.
- Sol Natural Thick Oat Flakes, Gluten Free – Pack of 6 x 500 gr – Total: 3000 gr
- Sol natural – Fine oat flakes, gluten free 500 gram
- Bauck Hof – Gluten Free Oat Flakes – 3923-475 g-Bauck Hof
- Sol Natural Puffed Oats, with Honey, Gluten Free – Package of 6 x 150 gr – Total: 900 gr
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.