Benefits Of Oatmeals Everyone Should Know.

From time to time, we tend to come across that random recommendation from someone we know to try having some oats in order to substitute something from our diet. It may be done to eliminate unhealthy habits or to even feel full for an extended period of time, but it does happen. Rolled oats is most certainly becoming a food that is becoming increasingly popular in Malaysia. Rolled oats is turning into a more prominent element in a lot of people's diet in Malaysia as well.

For those who did not know this, oats are among the healthiest grains on earth. They are a gluten free whole grain and they are also a great source of important vitamins, minerals, fiber and even antioxidants. The studies conducted over the years have shown us that oats and oatmeal may provide you with numerous health benefits. These benefits include weight loss, lowering your blood sugar levels and also reducing the risk of heart diseases. Also, oats are a whole grain food, known scientifically as Avena sativa. Oat groats, the most intact and the whole form of oats, takes a longer time to cook. Because of this reason, most people tend to prefer rolled, crushed or even steel cut oats. Instant or quick oats are the most highly processed variety of oats out there. While they take the shortest amount of time to cook, the texture of the oats may be mushy. Oats are also commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Many people often considered oatmeal as porridge and refer to it in that regards as well. They are also often put together with muffins, granola bars, cookies and also other baked goods. In this article, we will be going over those benefits and how they could potentially benefit you and your diet!



OATS ARE INCREDIBLY NUTRITIOUS
The nutrient composition found in oats is very much well balanced. They are most certainly a good source of carbs and also fiber, including the powerful fiber beta glucan. And, they also contain far more protein and fat than most of the other grains. Oats are basically loaded with important vitamins, minerals and also antioxidant plant compounds. Half a cup or 78 grams of dry oats contains 191% of the RDI for manganese, 41% of the RDI for phosphorus, 34% of the RDI for magnesium, 24% of the RDI for copper, 20% of the RDI for iron, 20% of the RDI for zinc, 11% of the RDI for folate, 39% of the RDI for Vitamin B1 (thiamin), 10% of the RDI for Vitamin B5 (pantothenic acid). And they also contain smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and even vitamin B3 (niacin). This is also coming in with 51 grams of carbs, 13 grams of protein, 5 grams of fat and also 8 grams of fiber, but only a staggering 303 calories. This means that oats are among the most nutrient dense foods you can eat out there.

RICH IN ANTIOXIDANTS, INCLUDING AVENANTHRAMIDES
Whole oats are normally higher in antioxidants and they are a beneficial plant compound called polyphenols. The most notable part is a unique group of antioxidants called avenanthramides, which are practically solely found in oats. Avenanthramides may help lower your blood pressure levels by increasing the production of nitric oxide in your body. This gas molecule helps your body to dilate blood vessels and it leads to better blood flow. In addition, avenanthramides have anti inflammatory and also anti itching effects. Ferulic acid is also found in larger amounts in these oats. This is another type of antioxidant.



CONTAINS POWERFUL SOLUBLE FIBER CALLED BETA-GLUTEN
Oats tend to contain large amounts of beta glucan, which is a type of soluble fiber. Beta glucan partially dissolves in water and it will form a thick, gel like solution in the gut. The health benefits of beta glucan fiber includes reducing the LDL and the total cholesterol levels, reducing the blood sugar and insulin response, Increasing the feeling of fullness, and it also increases the growth of the good bacteria in your digestive tract.

IT CAN LOWER CHOLESTEROL LEVELS AND PROTECT LDL CHOLESTEROL FROM DAMAGE For those who did now know this, heart disease is one of if not the leading cause of deaths occurring globally. One of the major risk factor is having high blood cholesterol. Numerous studies have indicated that the beta glucan fiber in oats is effective at reducing both your total and LDL cholesterol levels. Beta glucan may be increasing the excretion of cholesterol rich bile, thereby decreasing the circulating levels of cholesterol in the blood. Oxidation of LDL which is the bad cholesterol, which occurs when LDL reacts with free radicals, is yet another crucial step in the progression of developing heart diseases. It will produce the inflammation in arteries, damages your tissues and it can raise the risk of heart attacks and even strokes. One study has shown that the antioxidants in oats work together with vitamin C in order to prevent LDL oxidation.



OATS CAN IMPROVE BLOOD SUGAR CONTROL
Having a type 2 diabetes is a rather common disease, characterized by the significantly elevated levels of blood sugars. It normally results from the decreased sensitivity to the hormone known as insulin. Oats may potentially help you in lowering your blood sugar levels, especially in the people who are overweight or have type 2 diabetes. They might also improve your insulin sensitivity. All of these effects are mostly attributed to the beta glucan ability to form a thick gel that delays the emptying of your stomach and the absorption of glucose into your blood and also your body.

OATMEAL IS VERY FILLING AND IT MAY AID YOU IN LOSING WEIGHT
Not only is oatmeal in the form of porridge is a delicious breakfast food but it is also a very filling alternative. Eating filling foods may help you consume fewer calories and potentially lose some extra weight. By delaying the time it takes your stomach to empty of food, the beta glucan in oatmeal may increase your feeling of being full for a longer period of time. Beta glucan may also promote the release of peptide YY (PYY), which is a hormone that is produced in the gut in response to eating. This satiety hormone has been linked to leading people to a reduced calorie intake and it may decrease your risk of obesity.

MAY HELP YOU WITH SKIN CARE
It comes as no surprise that oats can be found in numerous skin care products out there. The manufacturers of these products often list finely ground oats as colloidal oatmeal. The FDA approved the colloidal oatmeal as a skin protective substance, and it was back in 2003. As a matter of fact, oats have a long history of being used in treatment of itch and irritation in various types of skin conditions. For instance, oat based skin products may improve the uncomfortable symptoms caused by eczema. Note that these skin care benefits pertain only to oats applied to the skin, not those that are rather consumed.



MAY DECREASE THE RISK OF CHILDHOOD ASTHMA
Asthma is one of the most common chronic disease in kids. It is an inflammatory disorder of the airways which are the tubes that carry air to and from a person's lungs. Although not all children have the similar symptoms, many go through recurrent coughing, wheezing and even shortness of breath. Many researchers believe that an early introduction of solid foods may escalate a child's risk of developing asthma and also other allergic diseases. But, studies have suggested that this does not apply to all foods. The early introduction of oats, for instance, may potentially be protective. One study has reported that feeding oats to infants before the age of 6 months is connected to a decreased risk of childhood asthma.

MAY HELP RELIEVE CONSTIPATION
Elderly people often tend to experience constipation, with inconsistent, irregular bowel movements which are difficult to pass. Laxatives are often given to relieve constipation in the elderly. However, while they are effective, they are also connected with weight loss and a reduced quality of life. Studies have indicated that oat bran, the fiber rich outer layer of the grain, may aid in relieving constipation in older people. One trial found that the well being improved for 30 elderly patients who consumed soup or dessert containing oat bran daily for only 12 weeks.

Thank you.