Nothing can beat the kindness of a steaming bowl of porridge with milk, nuts and raisins. Oats are loaded with lots of minerals, vitamins, antioxidants and provide a great boost to our nutritional requirement.
Oatmeal is known scientifically as Avena sativa. They are shelled but their bran and germ are intact, which is what makes them rich in soluble fiber and other nutrients. Regular consumption of oats reduces cholesterol, reduces the risk of cardiovascular disease, improves heart health, enhances the immune system, stabilizes blood sugar and supports weight loss. Including oats in the diet protects against breast cancer, reduces the risk of Type 2 diabetes and heart disease.
Oats have zero cholesterol. 100 grams of oatmeal provides 380 calories, 67 grams carbohydrate, 6.5 grams of fat, 13 grams protein, 10 grams of dietary fiber and only 1 gram sugar. Oats are loaded with lots of minerals such as calcium (52 mg), magnesium (138 mg), iron (4 mg), potassium (362 mg), phosphorus (410 mg), sodium (6 mg) and zinc (3 mg). Oatmeal is rich in vitamins such as thiamin, riboflavin, niacin, vitamin B6, vitamin E, folic acid and vitamin K.
Oatmeal is a good source of antioxidants which are concentrated in the outer layer. Oat also contains flavonoids, sterols, phenolic compounds and phytic acid. They are complex carbohydrates, which provide strength and help sustain longer. Oatmeal is an excellent source of dietary fiber and minerals such as manganese, phosphorus and molybdenum. They are also a good source of protein, vitamins and other minerals.
health benefits of oats
Including oats in your diet is very beneficial to health. There are some surprising benefits of oats, which most of us can not consider. Oatmeal is a super grain to improve our health and provide numerous benefits for the health of the skin, heart, breast cancer, babies, weight loss, etc. Some of them are listed below:
Oats are used in various products skin care skin lightening and anti-inflammatory properties. Oatmeal is a natural cleanser and improves skin tone and texture.
porridge, is used to treat acne. It also helps to get rid of dry skin and provides moisture to the skin. Oatmeal is effective to treat itching caused by eczema, dermatitis, insect bites, chickenpox or any other skin infection.
2. Heart health:
Oatmeal is super grains that improve heart health. They are low in fat and cholesterol, thereby reducing the risk of heart disease. Eating oatmeal or oat bran lowers LDL cholesterol when consumed as part of a diet low in saturated fat. Regular consumption of three plates of oatmeal can reduce cholesterol in about 5 mg / dl. Research shows that the antioxidants found in oats reduce cholesterol levels by preventing the blood cells stick to the inner walls of the artries.
3. Weight loss:
Oats are a good source of soluble fiber and is recommended for those interested in losing weight without following any extreme diet. Eat oatmeal keeps you full for a longer duration and helps in weight loss. During digestion of oat soluble fiber, forms a gel that increases the viscosity of the contents in the stomach. This viscous gel slows the emptying of the stomach and makes you feel satisfied for long.
Oatmeal also reduces the risk of obesity in children. It is high in nutrients, dietary fiber and low in calories, so it is the best food for weight loss.
There are several health benefits Oat baby. Oats are rich in dietary fiber and acts as a natural laxative. It also improves the immune system. It is a good source of antioxidants, loaded with several vitamins and minerals.
Oatmeal is easy for babies to digest and high in energy content. For babies, oatmeal is that it is better and lighter than rice. It has few allergic reactions in infants compared to other staple foods and cereals.
5. Type 2 diabetes:
Oats can help control the risk of type 2 complex carbohydrates and high fiber diabetes, slows down conversion oat simple sugars. Oatmeal has high level of magnesium, which helps the proper use of body glucose and insulin secretion.
6. Menopausal women:
Menopausal women may have several health risks, including heart disease and stroke, due to hormonal changes in the body. Research shows that regular consumption of oats for post-menopausal women reduces the risk of stroke and heart disease.
7. Breast cancer:
Oatmeal is rich in phytochemicals found to reduce the risk of cancer. Oats contain lignans, which are phytoestrogen compounds that reduce the risk of breast cancer and other related diseases like hormones. Research shows that women who have a higher intake of dietary fiber are found to have lower levels of circulating estrogen. This factor has been linked to reduce the risk of breast cancer.
contains insoluble oat fiber is also believed to reduce the level of carcinogens in the gastrointestinal tract. Whole oats are rich in soluble fibers found in reduce high blood pressure or hypertension. Oatmeal is high in soluble and insoluble fiber. Insoluble fiber is responsible for bowel movements softer and relieves constipation. Oats also been found to provide benefits for overall health and longevity due to the good balanced concentration of essential fatty acids and proteins. Oat has the best amino acid profile that helps optimal body functioning. Eating oats control levels of blood sugar and avoid drastic changes in the levels of blood sugar. Oatmeal is a great source of carbohydrates and favorably change the metabolic rate and improve the performance of athletes.
benefits of oat milk:
Oat milk is a highly nutritious milk cow vegetarian alternative. Oat milk is slightly sweet, soft and can be a great substitute skim or low fat milk. Oat milk obtained from oats presoaked and can be used in the same manner as soy milk or rice milk. Oat milk is free of lactose, calcium rich, low in cholesterol and fat.
Some of the nutritional benefits of oat milk are:
rich in vitamins and minerals:
You should drink milk oats, as is highly nutritious. Oat milk is that is rich in vitamins and minerals. 15 contains vitamins and minerals 15. A cup of oat milk provides 10% of the Recommended Dietary Allowance (RDA) of vitamin A, 10% of the recommended daily dose of iron and 36% of the RDA of calcium. Oat milk contains twice the amount of vitamin A than cow’s milk. Oat milk is an excellent source of iron for vegans and is beneficial for people suffering from anemia.
Oat milk is extremely low in fat and saturated fat free. A portion of oat milk contains 2.5 grams of fat and no saturated fat. While the same amount of whole milk contains 5 grams of saturated fat and 8 grams of fat. Oat milk is lower in calories compared to other milk and good for those aimed at weight loss.
Oat milk is lactose-free. It serves as an excellent option for people with lactose intolerance. Such individuals opt for other alternatives to lactose-free milk, such as soy milk or rice milk are comparatively expensive. However, oat milk is cheaper and can be done at home.
rich in calcium: is
Oat milk contains more calcium than cow’s milk. Oat milk contains about 36% of the RDA of calcium, which is more than cow’s milk. Oat milk certainly provides a handsome enough calcium and calcium needs of the body dose.
Oat milk is produced from grain and is cholesterol-free. It is widely used by vegans and vegetarians. Each serving of whole cow’s milk was found to contain 24 mg of cholesterol.
Recipes packed into the health benefits of oats
1. Lassi oats (salty or sweet)
- 100 grams of low-fat yogurt
- 15 grams of oats – roasted and powdered
- ½ cup water
- One tablespoon crushed ice
for sweet lassi
- A teaspoon of sugar or honey
for salty lassi
- 1/8 teaspoon roasted cumin powder
- salt to taste
- Two mint for garnish
- in a blender, add yogurt, oats, sugar, honey or salt and cumin with a little water. Mix until well blended.
- Add the remaining water and crushed ice. Mix again until frothy.
- lassi Pour into a tall glass and garnish with mint leaves, if the salty lassi.
- serve cold and enjoy!
2. Idli instant oatmeal:
- ½ cup grits / Suji / rawa
- ½ cup oatmeal powder
- A cup low-fat yogurt
- powder ½ teaspoon baking
- Salt to taste
- ½ cup water, adjust the amount as needed
- in a large bowl, combine all the ingredients to make a smooth, thick paste.
- let stand for 10 minutes.
- spoon the mixture into lightly greased idli support.
- steam for about 10 to 15 minutes.
- served with hot sambhar and chutney.
3. Oatmeal and apple kheer
- 15 grams of toasted oats
- 300 ml of milk in shades
- 50 grams grated red apple
- A teaspoon of sugar or brown sugar
- A pinch of cardamom powder
- in a large saucepan, bring the milk to a boil.
- Add grated apple and simmer for about eight to 10 minutes.
- Add oats and simmer over low heat, stirring constantly.
- When the kheer acquires a thick consistency, add sugar or brown sugar and cardamom powder.
- mix well and serve hot.
Including oats in the diet is a great way to improve your health and lifestyle. Oats are available in a variety of ways, such as: old fashioned oats, steel cut oatmeal, instant oatmeal and quick cooking oats. Regularly eating oats in the diet, as breakfast cereals or nutritional biscuits or otherwise dishes, will definitely increase your nutrition!