Oatmeal is rich in protein and a source of slowly absorbed carbohydrates, the healthiest, because they keep you satiated and prevent glucose spikes.
Oats ( Avena Sativa ) are a very complete cereal . It provides the body with slowly absorbed carbohydrates, fiber, proteins and minerals such as magnesium, iron, copper, zinc, as well as group B vitamins and small amounts of calcium and folic acid. To top it all off, it doesn't have too many calories.
Benefits of oats
1. It can help in weight loss
Oatmeal, being rich in carbohydrates that the body gradually absorbs, makes you feel more satiated and consequently spend more time without going hungry or snacking on things you shouldn't.
2. Helps control blood sugar
It is mainly due to its large amount of soluble fiber, more specifically beta-glucans that, during digestion, form a kind of gel that slows stomach emptying, as well as the passage of sugar into the blood. This is especially important for people who suffer from type 2 diabetes .
3. Helps control cholesterol
Thanks to beta-glucans, oats are useful for reduce triglyceride levels, as well as cholesterol bad (LDL) that they may have other foods. In this sense, in 1997 the Food and Drugs Administration (FDA) in the United States declared that taking 3 grams of oat beta-glucans daily would help reduce total serum cholesterol and LDL.
Its content of omega 3 and linoleic acids (good quality fat) raises good cholesterol.
This cereal contains a type of polyphenols called ventasanthramides, which are exclusive to this food, which can help prevent cholesterol oxidation. To take advantage of this quality, you will have to accompany oatmeal with foods that are high in vitamin C.
4. Rich in antioxidants
The Aveanthramides (AVAs), being polyphenols (chemical substances characterized by the presence of more than one phenol group per molecule) have antioxidant properties, that is, they combat cellular oxidation. They also regulate blood pressure and have an anti-inflammatory effect. According to data from the FEN (Spanish Nutrition Foundation), gallinanthramides have an antioxidant action 10 to 30 times greater than other phenolic compounds.
The Vitamin E What oats contain also has an antioxidant effect. This compound is known for its power to protect the body from the effects of free radicals and even its potential to help prevent diseases such as arthritis, atherosclerosis, cancer and cataracts, among others.
5. It is probiotic
The wonderful beta-glucans are fermentable , so they act as prebiotics in the intestine, feeding the good bacteria that live there and improving the health of our microbiota .
6. Prevents hypothyroidism and helps with bronchitis
Oats contain Iodine , a mineral that makes the thyroid function as it should. Its consumption can help prevent hypothyroidism. This cereal also has mucolytic and expectorant properties , so it will be helpful in cases of bronchitis.
If introduced early into children's diets, oats could reduce their risk of developing asthma persistent.
7. Nourish the body's tissues
Oat proteins are of great biological value and provide eight of the nine essential amino acids that our body needs and that it cannot produce by itself. Amino acids combine and form proteins, basic nutrients for tissues and muscles.
8. Keeps the nervous system in check and nourishes the bones
Oats contain B vitamins that act as “balancers” of the nervous system , that is, they help us be calmer.
Its calcium content is very good so that the bones do not demineralize, preventing osteoporosis.
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