Do you know the benefits of oatmeal?

Oatmeal is considered one of the healthiest cereals to consume, because it is gluten-free and is enriched with a source of antioxidants, fiber, vitamins, and minerals, which provides a complete diet, thanks to the amount of carbohydrates and protein it can offer in just one meal.

In addition to being a healthy food, oatmeal can be used in various types of diets even for those with diabetes, because it has properties that favor the regulation of sugar and cholesterol in the blood, as well as preventing a number of intestinal and physiological problems.

It is certain that you have consumed this cereal at some point in your life.

Understanding more about Oats

Oats are a very popular food and are present in many meals and recipes. That is why it is so important to know this cereal so that you know what you are consuming. Read on to find out about its origin, properties, and the types of oats sold!

Origin and characteristics of Oats

Its scientific name is Avena sativa, and because of its high resistance it was one of the first plants to be domesticated by humans. Its ancestral plant grew in the Middle East, but its first use from crops happened in Europe during the Bronze Age in 3300 B.C.

In Latin America it appears together with the colonizers, being used mainly as forage. However, the cultivation for grain production only intensified in 1960, especially between soy crops.

Its main characteristics are related to its high concentration of protein, essential minerals, vitamins, and carbohydrates, besides being considered an excellent source of fiber. There is currently a lot of research around its consumption that proves its several health benefits, such as cholesterol and blood sugar control, for example.

Properties of Oats

Oats offer numerous benefits to those who consume them, due to the presence of various nutrients that contribute to the maintenance and improvement of health. The main advantages they offer are:

- Regulates sugar levels;

- It reduces bad cholesterol;

- It prevents cardiovascular diseases;

- It prevents bowel cancer;

- It helps in weight loss;

- It controls blood pressure.

And many other benefits, however, it is necessary to pay attention to its consumption, especially in relation to the amount, because the fact that it has a high concentration of fiber can affect your intestinal activity and impair the absorption of nutrients.

What is Oat used for?

Because oatmeal is a grain that can be sold in various forms such as flakes, bran, and flour, it provides different ways of consumption. Because of this, you can adapt this food to your diet by adding it to breads, cakes, fruits, vitamins, among others. In other words, you will have the freedom to enjoy all its benefits in any way you like.

Types of Oats

Oats, like most grains, can be consumed in many different ways, this is due to the variety of types that it is commercialized. Each one of them offers a different way of use and objectives, it is due to this versatility that it becomes possible to apply it in many different meals and recipes.

Oat flakes

The whole grain of this cereal is pressed, so it is possible to preserve all the fiber and nutrients present in oats. You can also find oat flakes in various sizes, ranging from fine or regular flakes, but despite this difference they have the same properties and nutritional value.

Oat Bran

Oat bran comes from the processing of the grain, usually the oat hull, so it has a high concentration of fiber and a different color and texture than oat flakes. Oat bran is one of the most versatile types of oatmeal and can be used in many recipes.

Oat Flour

Oat flour, on the other hand, is formed from the inner part of the grain, in which case it has a reduced concentration of fiber and a large amount of nutrients. This type can replace any type of flour, especially wheat flour, because it is gluten-free and contains all the nutrients and minerals that the body needs.

Oats in the composition of other products

Oatmeal present in the composition of other products is processed, and can be sold with various flavors, dried fruit, even as instant porridge. However, when consuming this type of product it is necessary to pay attention to its nutritional value, because it is common for there to be an extra addition of sugar making the food less healthy.

Benefits of Oatmeal

Oats are recognized for their nutritional value, having minerals, proteins, carbohydrates and fiber. Its composition is what makes this food so special, being considered a staple food for daily consumption. Discover its benefits and take advantage of this grain strategically in your diet!

Source of fiber and protein

Oatmeal contains protein, iron, phosphorus, magnesium, zinc, manganese, vitamin B1 and B5, and soluble fiber.

Thanks to a high concentration of fiber and protein that helps maintain your health, the fiber acts in the blood to control sugar and cholesterol, and the protein helps nutrition, making this food complete and essential in everyday life.

Improves bowel function

Because it has a high rate of soluble fiber in its composition, oats allows a better regulation of the intestine, facilitating the peristaltic movement, besides giving a prolonged feeling of satiety, because its grain is digested more slowly by the body.

Oats have the ability to loosen the bowels, which favors the passage of the fecal cake through the intestines. In this way, it will improve intestinal transit and prevent constipation. However, the consumption of any type of oatmeal should be accompanied by good hydration so that it does not interfere negatively with your bowel movements.

Prevents bowel cancer

In addition to offering greater satiety and improving bowel function, oatmeal is also known to prevent bowel cancer. It prevents constipation and stops the accumulation of unwanted toxins in the body, thus preventing the possible appearance of cancer caused by them.

Another active present in its composition that influences prevention is phytic acid, it is able to protect intestinal cells and prevent cell mutations that are able to generate tumors.

Despite this effect, it is necessary to follow some precautions regarding phytate, because depending on the amount ingested it can be negative for the body. Since it can hinder the absorption of nutrients, slow down your metabolic activity, and even harm the health of your bones.

Controls blood sugar levels

If you need to keep your blood sugar levels under control, oatmeal is the perfect choice for your diet. Because it is high in fiber, it allows glucose to be absorbed more slowly by the body, which keeps the release of insulin in check.

One of the main fibers that make up its nutrients is the beta-glucan type. It has the ability to control blood sugar levels, preventing peaks that end up harming your metabolic activity. Because of this, this food is recommended for diabetics and in cases of pre-diabetics, helping in the treatment.

Helps reduce cholesterol

Besides being a food with nutritional value and excellent fiber for the body, there is yet another function that beta-glucan fiber can provide for your health. It is also able to control cholesterol levels in the body, i.e., it reduces the rates of fat present in the blood.

As a result, it is able to prevent atherosclerosis, which is an inflammatory disease that can lead to narrowing of the arteries. Therefore, the risks of serious cardiovascular diseases such as stroke and heart attack are reduced for those who consume oatmeal. The best thing is that you can obtain this benefit by consuming an average of 150 grams of oatmeal per day.

Source of carbohydrates and energy

One of the characteristics of oats is its low glycemic index, which means that it has carbohydrates that are absorbed more slowly by the body. This avoids the peaks of blood glucose and, consequently, insulin.

In addition, it is a great source of energy, and its consumption is recommended especially before physical activities, because its carbohydrates stay longer in the bloodstream, which favors a constant supply of energy for the body.

Assists in muscle mass gain

In addition to its quality carbohydrates, oats contain a high amount of vegetable protein. To give you an idea, every 100 grams of oats provides about 15g of protein, when compared to most foods it stands out. That's why it is so important to include it in your diet, because it allows for improved recovery and muscle building.

When you combine oatmeal with exercise, you are promoting the growth of your lean body mass, as well as providing more energy. In addition, it provides other nutrients such as B vitamins and iron, which are responsible for carrying oxygen to the muscles.

Helps you lose weight

Oatmeal is also a great ally for weight loss diets, because its fiber takes time to be digested by the stomach. In addition, it stimulates the production of a hormone that will help increase the feeling of satiety, preventing you from feeling hungry so often. Therefore, eating oatmeal during the day can be a good strategy to reduce calorie intake.

But it is worth remembering that consuming oats by itself will not guarantee these results. In this case, you need to follow a diet and a regular practice of physical activities, by maintaining this routine oats will serve as an aid to enhance your results.

Controls blood pressure

One of the most important nutrients that is present in oats are the antioxidants, especially avenanthramide, which is able to improve the production of nitric oxide in the body. This antioxidant is able to help the blood vessels relax, lowering blood pressure and facilitating blood circulation.

In addition, this cereal contains magnesium, which combined with calcium will help to defat the muscles and reduce body swelling, because this mineral acts as a vasodilator in the body, widening the blood vessels and helping to control blood pressure.

Improves skin health

Another amazing benefit of oatmeal lies in its ability to regulate the pH of the skin, which should remain between 5 and 5.5. In this way, it can act as a skin soother, relieving any kind of irritation and itching.

Moreover, this cereal stimulates the production of elastin and collagen, giving more elasticity and firmness to your skin, as well as improving the hydration and softness of this organ.

Improves mood

The consumption of oatmeal can also favor the increase of serotonin levels in the body, this neurotransmitter is responsible for providing a feeling of pleasure and consequently improve your mood. Besides the presence of a concentrated source of vitamins and proteins that can act as an antioxidant, favoring the maintenance of your health.

Remember that taking care of your health will help you achieve wellness in your life. Therefore, when including oatmeal in your diet it is important to maintain a healthy routine. In this way you will be contributing to your better and consequently improved mood.

Further information about Oats

There is some important information that you need to consider before adding oats to your daily consumption.

Ways to consume oats

Because there are several types of oats, it has become possible to consume this food in several possible ways, such as with fruit, porridge, yogurt, and your cereal can even be added in the preparation of breads, pies, cakes, and pancakes. The advantage of using it in several recipes is what makes this cereal so special.

This way, you will be consuming gluten-free and highly nutritious food, thus taking advantage of all the benefits that oats offer.

Daily Recommendation

Although it is a highly recommended food for daily consumption, a recommended amount of 30 grams per day must be respected, i.e. you can consume an average of 3 tablespoons per day.

However, it is possible that this amount varies according to your diet and your body, so it is important to seek advice from a nutritionist for each new food inserted into your diet.

How to choose the best oatmeal

There is no specific criterion that determines that one type of oatmeal is better than another, because each type has different objectives and forms of use. It is worth remembering, that there are types that have more fiber, others that have more nutrients, such as oat bran or oat flour, respectively.

So, consider in your choice which type best fits your diet, through the way you want to consume oatmeal. If you want to consume it with fruit, for example, then the best type would be oat flakes.

Contraindications and possible side effects of Oatmeal

Although oatmeal is gluten-free, you have to be careful with processed oats, because they can be contaminated with other wheat derivatives, becoming a risk for patients with celiac disease.

Another substance that is present in oats and that you need to pay attention to is purines, which are transformed into uric acid in our body, which can raise the levels of uric acid in the blood and negatively affect your health, especially in the case of those people who have gout.

Also remember that oatmeal can cause gastrointestinal problems when consumed in excess. In addition, it is considered a high-calorie food, which can lead to weight gain.

Enjoy all the benefits of oats!

As seen, oats offer a number of benefits capable of regulating your physical and emotional health, allowing a better quality of life for those who consume them. However, to take advantage of them, it will be necessary to follow some recommendations regarding daily consumption and be aware of the contraindications.

In this case, whenever you add any new food to your diet it is advisable that you seek advice from a nutritionist. This professional will be able to adapt your diet in a way that will enhance the benefits of oats without running the risk that it will affect you negatively.

Oats are a cereal that can guarantee, through a balanced diet, your physical and mental health, which will consequently also improve your quality of life!