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2023 Author: Benjamin Dyson | [email protected]. Last modified: 2023-05-21 01:37
Oats are a cereal rich in avenatramid, a phenolic compound with antioxidant action that fights excess free radicals in the body, thus helping to prevent the onset of diseases such as diabetes, atherosclerosis and high blood pressure.
In addition, oats are rich in fibers that increase the volume of stools and stimulate natural bowel movements, in addition to prolonging satiety, fighting constipation and promoting weight loss.
Oats can be found in the form of flakes, flour and bran, which have a small variation in the amount of nutrients. Oatmeal is a versatile cereal that can be added to fruit, yogurt, or used in recipes such as porridge, bread, cookies and cakes.
Because it has anti-inflammatory, antioxidant and satietogenic properties, the main he alth benefits of oat consumption are:
1. Lowering “bad” cholesterol, LDL
Oats are rich in beta-glucan, a type of soluble fiber that reduces the absorption of fat in the intestine, thus reducing the levels of “bad” cholesterol, LDL, in the blood, preventing the appearance of cardiovascular diseases, such as heart attack, atherosclerosis and stroke.
2. Controlling blood glucose levels
Because it is rich in fiber, oats slow the absorption of sugar from food, helping to control blood glucose levels, thus preventing insulin resistance and diabetes. See other fiber-rich foods that help control glucose.
In addition, oats also contain avenatramide, a bioactive compound with antioxidant and anti-inflammatory action, improving the function of the hormone insulin and thus helping to control blood glucose in people who already have diabetes.
3. Help to lose weight
Oatmeal helps you lose weight, because it is rich in fibers that reduce food digestion time, prolonging satiety and reducing food consumption throughout the day. See how to use oatmeal to lose weight.
4. Strengthen the immune system
Oats are rich in zinc, a mineral with potent antioxidant and anti-inflammatory action, which participates in the development and maintenance of immune system cells, participating in wound healing and helping to reduce the time of flu and colds.
In addition, oats contain good amounts of vitamin B1, a vitamin that strengthens immune system cells, helping to prevent colds, flu and other infections.
5. Keeping the intestines functioning properly
Oats help maintain the proper functioning of the intestine, because it is rich in insoluble fiber, a type of fiber that stimulates natural bowel movements, facilitating the elimination of stools and thus combating constipation.
In addition, oat fibers serve as food for beneficial gut bacteria, promoting the balance of intestinal flora and improving conditions such as diarrhea and irritable bowel syndrome.
6. Controlling blood pressure
Oats have great amounts of avenatramide, an antioxidant that increases the production of nitric oxide in the body, a substance that promotes relaxation of blood vessels, improving blood circulation and helping to control blood pressure.
7. Improve sleep and mood
Oats are rich in magnesium, an important mineral for the production of serotonin, a neurotransmitter that helps increase happiness and improve mood. Here's how to improve your mood with food.
Oats also contain great amounts of tryptophan, an essential amino acid for the production of serotonin and melatonin, compounds that regulate mood and sleep, helping to prevent depression, anxiety and insomnia.
8. Strengthen the bones
Because it is rich in phosphorus and magnesium, which are important minerals for the formation and strengthening of bones, oats help prevent situations such as osteoporosis and fractures.
Nutrition Facts Table
The following table provides nutritional information for 100 g, which is equivalent to approximately 7 tablespoons of oat flakes, flour and bran:
100 g rolled oats
100 g of oatmeal
100 g of oat bran
|366 calories||363 calories||246 calories|
|13, 5 g||14, 5 g||17, 3 g|
|61, 7 g||57 g||66, 2 g|
|5, 8 g||7, 3 g||7 g|
|6, 7 g||5, 7 g||15, 4 g|
|0, 3 mg||0, 3 mg||1, 2 mb|
|120 mg||130 mg||235 mg|
|5, 4 mg||4, 5 mg||3, 1 mg|
|220 mg||430 mg||734 mg|
|3, 1 mg||3, 1 mg||0, 4 mg|
To obtain all the benefits of oatmeal, it is important to maintain a balanced and varied diet and to practice physical activities regularly.
How to use
Oats are gluten-free by nature, so they can be used in almost any diet. However, people with celiac disease or gluten sensitivity should always check the oat package to see if the manufacturer has a gluten-free certificate.
The recommended amount of oatmeal per day is 2 tablespoons, which can be added to fruits, juices and yogurts or used in the preparation of cookies, soups, broths, pies, cakes, breads and pasta.
He althy Oatmeal Recipes
Some he althy and tasty oatmeal recipes include porridge, bread and cake.
1. Gluten-free oat bread
- 2 cup of oatmeal tea;
- 1 cup of sweet sprinkle tea;
- 7 g of s alt;
- 1 tablespoon ground flaxseed;
- 1 tablespoon of organic dry yeast;
- 2 tablespoons of honey;
- 1 tablespoon of olive oil;
- 1 cup of warm water.
In a bowl, add all the dry ingredients and mix well. Then add the honey and oil and mix well with a spoon or spatula. Finally, add the warm water little by little and stir gently. Cover with a cloth and let the dough rest for 10 minutes. If the dough is too dry, add a little more water and mix until you get a homogeneous dough.
Transfer the dough to a greased shape. Cover the dough with a cloth and let it rest in a closed place until the oven heats up completely. Heat the oven to 180°C, bake the dough for 30 to 40 minutes. Wait for it to cool and serve.
2. Oatmeal porridge with cinnamon and honey
- 2 tablespoons rolled oats;
- 1 cup of milk tea or vegetable drink;
- 1 dessert spoon of honey;
- Cinnamon powder to taste.
Place the oatmeal and milk, or vegetable drink, in a pan and mix well. Bring the mixture to a low heat and stir until it starts to thicken. Turn off the heat, add the honey and mix well. Transfer the porridge to a plate and sprinkle with ground cinnamon and serve.
3. Banana Oatmeal Cake
- 2 cups of oat flakes tea;
- 4 eggs;
- ½ cup tea of coconut oil or olive oil;
- 4 ripe bananas, chopped;
- 2 tablespoons of chemical baking powder;
- 1 teaspoon ground cinnamon.
In a blender, beat the bananas, eggs and oil, or olive oil, until a homogeneous mixture is obtained. Transfer the mixture to a bowl and add the remaining ingredients, except the cinnamon, mixing gently until incorporated into the dough.
Transfer the dough to a greased tray and take it to the preheated oven at 180ºC to bake for 30 minutes or until the dough is golden. Unmold the dough, sprinkle with ground cinnamon and serve.