One of the best things about oats It is a food that can be added to any kind of food since it does not have a heavy taste. Oats are often consumed at breakfast. Of course, you can also make snacks that you can always consume in the middle of a meal by taking advantage of oats.
In today’s article, we will talk about the benefits of including oats in your daily diet. We will also make some recommendations to do this.
The benefits of eating oats
Oats are a versatile and healthy food. In any recipe, it can be preferred as a main ingredient or a by-material to accompany other foods. Choosing to eat oats will both affect your health and add a different touch to your meals.
As it is rich in oats, fiber and complex carbohydrates, it increases glucose absorption and creates a satisfying effect.
The complex carbohydrates they contain are carbohydrates that are more progressive and have a long-lasting effect in terms of the energy they give compared to simple carbohydrates. In addition, oats are rich in healthy fats and protein.
When the oat contains high fiber content (100 g oats contains 9 g fiber) with the remaining nutritional values, It also helps to overcome problems such as constipation, diabetes and even obesity in the digestive system. It is also very useful for cholesterol.
5 benefits of choosing oats
1. You Can Control Your Cholesterol by Eating Oats
Due to the physical and chemical properties of the eta glucan it contains, nutritionists It states that oat reduces the level of cholesterol in the blood, but also controls post-meal plasma glucose and insulin response.
As a result of many studies, it has been discovered that regularly consuming 3 g of beta glucan per day reduces the risk of coronary heart disease. Of course, while doing this, you should consume foods that are low in saturated fat and cholesterol.
2. Contains Oat Antioxidant
Oat avenanthramides (anthranilic acid amides) Contains polyphenols. Thanks to these antioxidants, while cell oxidation is prevented, your blood pressure is regulated and You can prevent inflammation that may occur in the vessels.
3. Choosing to Eat Oats Has Benefits to the Nervous System and Bones
Thanks to the vitamin B complex in oats, The functioning of the nervous system takes place smoothly.
Thanks to the calcium it contains, demineralization in the bones is prevented and therefore the risk of osteoporosis is reduced.
4. Helps Prevent Diseases
Since it contains iodine mineral, which normalizes the thyroid glands, oats prevent hypothyroidism. It is also good for cough and bronchitis, thanks to its expectorant and mucolytic effects.
Even children who started eating oats at an early age There are also studies showing that asthma risks are reduced.
5. Choosing to Eat Oat Contributes to Streamlining the Sugar Level
As we mentioned earlier, oats contain beta glucan and this is a water-soluble substance. Therefore, they become gel during digestion and slow the digestion and the passage of sugar into the blood. In this way, oats, It helps to regulate blood sugar level by improving insulin response.
Eating oats has a very important place in the diet of people with type 2 diabetes.
Best Practices to Maximize the Benefits of Oat Eating
Oat is a versatile grain that you can use not only in desserts, but also in your salty recipes. For example, you can mix it with minced meat to make hamburger patties or meatballs. You can prefer oats instead of bread crumbs, and you can use oats in your fried chicken recipes.
Some of the best ways to eat oats are:
- Oats usually It is consumed by mixing it with fresh fruits such as muesli. As it affects the absorption of acids, minerals and vitamins in fruits positively, it allows us to make better use of oats.
- You can use oats in your bread or cookies recipes and even add them to your chocolate balls or oat almond bars. These snacks are much healthier than snacks you can buy at the markets.
Whether this grain is healthy for celiac patients is still a matter of debate. But People with gluten intolerance can also enjoy this grain by including it in their diet.
Yes, how often do you eat oats?