oats A complete healthy food
Oat (Avena sativa), is basically a cereal whose seeds are edible and are known by the same name.
Oatmeal is a whole grain, and eating whole grains can reduce your risk for many diseases, including high blood pressure and type 2 diabetes, high Cholesterol level.
Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease.
Oats contain beta-glucans, a type of soluble fibre that slows down the absorption of carbohydrates into the bloodstream. This slower digestion prevents unpredictable hikes in blood sugar and insulin levels that would otherwise encourage our bodies to produce and store fat.
Oats are a high source of magnesium, which is key to enzyme function and energy production, it helps prevent heart attacks and strokes by relaxing blood vessels, and regulating blood pressure. It is medically suggested that eating magnesium-rich foods reduces your risk of developing type 2 diabetes.
1. Lower Cholesterol Levels
Oats can reduce High Cholesterol Levels – Oatmeal is a rich source of soluble fibre. Soluble fibre inhibits the body’s absorption of LDL, which is known as the bad cholesterol.
Oatmeal can lower your cholesterol levels as it is made up of dietary fibers that helps lower the bad cholesterol (LDL) without lowering the good one (HDL). If you’ve been diagnosed with high cholesterol, consider adding oatmeal to your daily menu.
2. Prevents constipation
Oats are a rich source of fibre – both soluble and insoluble ones. These help in regulating bowel movements and prevent constipation. They are also a good option for people who want to lose weight as the fibers make you feel full for longer and you end up eating less. Children who eat a bowl of oatmeal regularly are less likely to be obese and overweight.
3. Stabilizes Blood Sugar
Diabetic patient should consume oats regularly as oat beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal. This means, there aren’t major changes in its level and your diabetes is better controlled.
A high fibre diet will stabilize blood sugar levels and won’t cause the mid-morning slumps, which comes from eating a lot of sugar and carbs in the morning.
4. Reduces cancer risk
Oats contain a compound called lignin which helps reduce chances of hormone-related cancers like breast, prostate and ovarian cancer. Eating oats is therefore good for both men and women. According to a research, women who have a higher intake of fibre have lower levels of circulating oestrogen and are at a lesser risk of breast cancer.
5. Reduces hypertension
If you are suffering from high blood pressure, a daily dose of oats will help you reduce it along with other complications that it can lead to. Hypertension is becoming more common today with even youngsters suffering from it due to stress and lifestyle changes. Eating oats can help to prevent this problem.
6. Dietary fibre
– oats are rich in a specific type of fibre called beta-glucan. This particular type of fibre is known to help lower levels of bad cholesterol. One cup (81g) of dry oats contains 8.2 grams of fibre1, the recommended daily intake of fiber is 25g for women and 38g for men.2
7. Lose Weight
You can lose weight with Oats. An oatmeal smoothie can keep you full for hours.
Because oatmeal is so rich in fibre, it will make you fuller for a longer period of time. Fiber will increase the viscosity of the stomach’s contents so that it will take longer to empty. Feeling full for a longer period of time will also prevent the need to heavy fatty snack on sugary or salty foods.
8. Full Of Antioxidants
Oatmeal contains a special type of antioxidant called avenanthramide. Avenanthramides fight off free radicals that attack high-density lipoproteins, or HDL, which is known as the good cholesterol. They also protect LDL cholesterol from oxidizing from copper, which reduces the risk of developing cardiovascular disease.
9. Boosts Immune System
Oatmeal contains a certain type of fibre called beta-glucan fibre. This fibre protects against heart disease and also revs up the immune system. It helps the immune cells seek out and repair areas or the body that may be fighting a bacterial infection.
10. Improves quality of Hair and Skin
Oat food has been used as a soothing agent to relieve itch and irritation while also providing an array of benefits for the skin. Oatmeal is able to normalize the skin’s pH, which can relieve itchy and uncomfortable skin. Oats are highly nutritious and an excellent source of B vitamins, zinc and copper — some of the most important micronutrients for promoting healthy hair.
Oatmeal can be combined with other ingredients and applied on your hair before shampooing to get rid of dandruff.