Nutritional benefits of oats

Edible properties of oats


Benefits of oats as food

Photo of yogurt with oat flakes and banana
Photo of yogurt with oat flakes and banana

Among the main benefits of oats, we can mention the following:

- High amount of oat protein: Oats, after wheat, is the most protein rich cereal. Oat bran exceeds wheat bran and oat flakes as far as protein content is concerned.

Proteins are necessary for the construction and regeneration of the organism. Its importance in the process of forming enzymes and other chemical processes is vital.

- Low in fat and many carbohydrates: Oats, like all cereals, are rich in carbohydrates and low in fat.

In addition, it is free of cholesterol and has a high proportion of polyunsaturated fats, such as omega 3 and omega 6, necessary to prevent the onset of many circulatory diseases.

The carbohydrates it provides are slowly assimilated, which help regulate blood sugar levels without producing hyperglycemia.

Oatmeal and the benefits of its soluble and insoluble fiber

spoonful of oat bran
Photo of spoonful of oat bran, a supplement rich in insoluble and soluble fiber (betaglucans)

One of the advantages of oats compared to others cereals is the type of fiber it contains: Oats is the only cereal rich in soluble fiber. Betaglucans, thus called the type of soluble fiber found in oats, have great benefits for reducing cholesterol, treating constipation, hemorrhoids, and in controlling diabetes.

Fiber, during its passage through the intestinal tract, has the property of capturing biliary juices and cholesterol so that they are not absorbed, and are eliminated by feces.

Scientific studies have shown that regular consumption of oat fiber (oat bran) helps to successfully control the blood sugar levels of people with diabetes. In some cases it may even decrease the amount of insulin in patients with type 2 diabetes.

Like other cereals, oats also contain insoluble fiber (wheat bran type). This type of fiber has a laxative effect and helps to clear the liver and gallbladder, which helps prevent problems with colic or stones in the gallbladder.

Vitamins and minerals of oats

- Wealth in B vitamins: Oats contain high amounts of vitamin B, especially thiamine and folic acid. The importance of these vitamins in the transformation of fats, proteins and carbohydrates into energy, is vital.

Vitamin B has a great importance in the health of the nervous system and in the production of hormones, enzymes and proteins, as well as the strengthening of the immune system.

Folic acid is very necessary before and during pregnancy, because it interferes in the multiplication of the cells and their needs are increased in the development of pregnancy. This vitamin is also related to the prevention of heart disease.

- Richness in minerals: Oat bran is rich in minerals, especially calcium, potassium, phosphorus, iron, magnesium and manganese.

Despite its richness in minerals, it has to be considered that oat bran is rich in phytates. These components inhibit the absorption of minerals, mainly iron and calcium, so that, instead of contributing wealth in this component, they could even harm the absorption of other minerals from other foods. Excessive intake of bran has been shown to lower the body's mineral levels.

Nutritional composition of oats flakes per 100g. Nutritional composition of oat bran per 100g.

Carbohydrates: 59 g
Fats: 7 g.
Proteins: 14 g.
Fiber: 10g.

Carbohydrates: 44 g.
Fats: 9 g.
Proteins: 18 g.
Fiber: 17 g.

punto rojo More information on oats in the listing above.

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