9 Health Benefits of Consuming Oats Daily
by Dr. Mariangel Leota
One of the most complete breakfasts with the greatest variety of nutrients, oats, is one of the most consumed foods in the world, due to its affordable price, the versatility and ease of cooking it and the large amount of nutrients that many benefits. A good serving of oatmeal will keep your stomach satisfied for longer than if you had another type of breakfast, its content of vitamins and carbohydrates will keep you energetic throughout the day.
This cereal contains a kind of special carbohydrates that are slow absorption, its powerful effect keeps you satiated throughout the day, decreasing your appetite and reducing the anxiety to continue eating.
To achieve the greatest absorption of the nutrients of oats, it should be consumed during breakfast preferably accompanied by milk and a fruit. Complex carbohydrates will be better digested and you will be able to obtain a greater amount of energy and many benefits. In addition, the consumption of oats during the morning helps to lose weight, due to its high amount of fibers.
Nutritional properties of oats
- It has a high content of vitamins with high biological activity and many benefits such as B1, B2, B5, B6 and E.
- Oats contain important minerals, much more than other superfoods and that is why it is considered one of the most complete foods, its high content of potassium, iron, calcium, magnesium phosphorus and zinc give many benefits to the body.
- Protein of high biological value and rapid absorption, is One of the main characteristics of oats, their proteins contain most of the essential amino acids compared to the rest of cereals, making an almost complete protein. Its protein is of high quality.
- High content of soluble and insoluble fiber, a large percentage of all carbohydrates contained in oats is fiber. This cereal is famous for being a natural source of fiber, as well as being easy to cook.
- Complex carbohydrates: Their carbohydrates are slow absorption and do not tend to gain weight. The slow absorption of carbohydrates generates more sensations of satiety, besides giving a lot of energy during the whole day.
- Its lipid profile is based on unsaturated fats, beneficial for cardiovascular health
- Its content in fiber, unsaturated fatty acids (omega-6) and a compound called phytosterol, can help lower LDL levels (‘bad cholesterol’) and increase the HDL (‘good cholesterol’)
Benefits of oats
Its high amount of nutritional properties gives you a lot of health benefits, with only a small portion a day is enough to get all the necessary nutrients the body needs to stay healthy.
Oats can be consumed at any time of the day, it is recommended that it be consumed especially in the morning because the absorption of nutrients is much faster and by the amount of energy that can be given. Oats are a very complete and nutritious food.
Regulates blood sugar levels
Oatmeal is a special superfood for people suffering from diabetes, its consumption has come to be related to the decrease in blood sugar levels, significantly improving the condition of diabetic patients. We must not forget the importance of complex carbohydrates, which have been quite beneficial and are indicated for the consumption of diabetics.
Beta glucans, a special carbohydrate contained in oats, is highly soluble in water, this act forming a special gel during digestion that decreases the passage of sugar to the blood.
Oats have been considered as a superfood capable of increasing the insulin response on the cells, considerably improving the blood glucose reduction. Most of the benefits of oats are seen in whole leaflets.
Help to reduce bad cholesterol
Beta-glucans, an important oat carbohydrate with multiple benefits, also contribute immensely to lowering LDL-bad cholesterol, because they reduce the absorption of cholesterol from other foods and quickly evacuate them.
On the other hand, avenanthramides can help to avoid the oxidation of cholesterol, especially if oats are consumed accompanied by foods rich in vitamin C. For this reason, many doctors and nutritionists who are specialist s in this matter, recommend the consumption of oats with a portion of fruit or citrus juice such as orange, lemon or pineapple during breakfast.
All this makes the oatmeal ideal to include in the diet in order to prevent cardiovascular disorders.
As with other vegetable grains, oats have an infinity of phytochemicals, which have a high relationship with the prevention of the development of cancer.
By containing two substances such as lignans and phytoestrogens, will help reduce the risk of suffering cancers related to hormones, as is the case of breast cancer. It is advisable to consume oats every day to reduce the possibility of suffering from this type of cancer by more than 10%.
Its high content of antioxidants is widely studied, it is expected to be used as an alternative natural treatment to cure cancer. At times, the high-quality nutrients that oats contain can be used to relieve symptoms caused by chemotherapy.
Prevents the onset of asthma
The early introduction of oats in children’s diet reduces the risk of developing persistent asthma. Nutrients and many components of oats, such as vitamin E, zinc and selenium, enhance the immune system making it more resistant to small particles that triggers asthma.
Asthma is a type of hyperreaction of the immune system when any foreign particle from the environment enters the respiratory tract. The immune system generates a strong inflammation in the respiratory tract preventing you from breathing properly. The components of oats are able to avoid this strong inflammation. Its constant consumption is recommended, especially in children under 10 years old.
It helps you lose weight
Surely when you started dieting, you thought you were only going to eat green vegetables, the answer may surprise you. Oatmeal is a delicious cereal with multiple special nutrients for your diet, its low cost and versatility to prepare any recipe, you will be pleasantly surprised. You can consume it cooked, you can also use oatmeal to prepare a variety of healthy recipes, all with a high fiber content and complex carbohydrates.
As we have already said, oats do not increase blood sugar and this can be helpful in this sense, because it decreases the anxiety to eat and help you lose weight. To all these benefits, it is added the fact that oat fiber improves constipation.
Rich in minerals and vitamins B
A serving of 50 grams of whole oats provides 25% of daily phosphorus, 20% of magnesium, 15% of iron, 50% of manganese and 22% of vitamin B1. Its contribution of vitamins is widely recommended by doctors to improve brain health.
Vitamin B1 is essential for the maintenance of neurons and all brain cells, this vitamin is used for the production of many neurotransmitters, especially those responsible for maintaining memory. There have been many studies of the association of vitamin B1 with the decrease of Parkinson’s and Alzheimer’s diseases.
It also provides some potassium, calcium, selenium, silicon, copper, zinc and vitamins E, B2 and B3, as well as numerous antioxidants and anti-inflammatories such as avenanthramides.
The consumption of oats is recommended for people of advanced age who may have a memory problem.
Strengthens muscles and helps build muscle mass
If you find it difficult to gain muscle mass, you may not be feeding correctly. Not only should you eat any amount of food, but you should eat foods that have high quality nutrients, in this sense, oats are a vegetable source of high quality proteins, because they contain most of the essential amino acids for training of the muscle.
The avenacosides, exclusive nutrients of the oatmeal, is a special substance that is used in the world of sports as a special supplement to gain muscle mass and strengthen the whole musculature. These are anabolic steroids and are natural chemical variants of the hormone testosterone. It can be consumed in supplements or can be obtained from the consumption of oats, especially consumed at breakfast, when the absorption of nutrients is greater.
To consolidate the muscles achieved with training, athletes require a certain amount of testosterone circulating in the blood. The effort causes it to decrease, but the avenacosides help to recover it.
Balances the nervous system
Vitamin B1, calcium and alkaloids (indole, trigonelline or avenine) strengthen the nervous system while promoting the ability to relax, concentrate and prevent mental exhaustion.
Oats are an excellent food to prevent mental exhaustion and to de-stress, their relaxing abilities are similar to valerian and chamomile.
Improves the digestion
Known as one of the foods that improve digestion, oats contain a significant amount of fiber that increases intestinal transit by improving the digestion of food, especially those foods that are difficult to digest, such as meats and foods with high fat content A
Many people with digestive ulcer take oatmeal daily to relieve their symptoms. It is also useful in case of heartburn, gastritis, constipation or diarrhea and flatulence.