Know your Oats!!?
Oats (Avena sativa) are a gluten free whole-grain cereals. Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food. Oats have become big part of our regular breakfast menu in modern city life.
Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.
- Calories: 389.
- Water: 8%
- Protein: 16.9 grams.
- Carbs: 66.3 grams.
- Sugar: 0 grams.
- Fiber: 10.6 grams.
- Fat: 6.9 grams.
As for other nutrients:
Oats has Manganese: 191% of the RDI, Phosphorus: 41% of the RDI, Magnesium: 34% of the RDI, Copper: 24% of the RDI, Iron: 20% of the RDI, Zinc: 20% of the RDI, Folate: 11% of the RDI, Vitamin B1 (thiamin): 39% of the RDI, Vitamin B5 (pantothenic acid): 10% of the RDI And Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin). It has antioxidents like Avenanthramides, Ferulic acid, Phytic acid.
1] Whole oats are the only food source of Avenanthramides, a unique group of antioxidants believed to protect against heart disease. They may reduce inflammation in your arteries and regulate blood pressure.
2] Beta glucan may slow your absorption of fats and cholesterol by increasing the viscosity of the food you’ve eaten.
Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion. Beta glucan then carries these acids down your digestive tract and eventually out of your body.
Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels.
Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease.
3] Oats Can Improve Blood Sugar Control. The beta-glucan in oats has ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood. Thus oats may improve insulin sensitivity and help lower blood sugar levels.
4] Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
5] Decrease the Risk of Childhood Asthma. Some research suggests that oats may help prevent asthma in children when fed to young infants.
6]Help Relieve Constipation. Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
Now enjoy your Oatmeal breakfast or that oats cookie…
For recipes made with Oats ; follow our page & check the post on Sunday.