The Benefits of Oatmeal nutrition for Your Health
One of the most important functional foods that exist; a Grain that is a True Blessing of Nature. The Benefits of Oatmeal nutrition for Your Health. There are so many proven benefits of Nutrient that it is difficult to describe all in one matter.
Suffice 3 spoons per day, or half a cup of tea, to control cholesterol and keep blood sugar rates tailored. It still strengthens the defenses and drives off the tumors. It is the typical ingredient that is at the top of any list of Neurologists or nutritionists. It was one of the first foods to receive the functional title – in addition to providing essential substances to the body; it is able to prevent a number of diseases.
The Surveys: What is already known and the new Discoveries
Center of attention of researchers, everyone wants to find out what she has of special. It is versatile for consumption since it can be mixed with fruit or leafy salads; in the preparation of pasta for bread and cookies, in porridge, juice, and dozens of other foods.
Among its nutrients, one deserves special mention. It is a special fiber called Beta-glucan, which after fermentation in the large intestine is responsible for the creation of molecules that work in the fight against harmful microorganisms and also reduces cholesterol, among other benefits.
A new study from the University of Iowa in the United States actually found the fiber’s effectiveness in combating microorganisms harmful to the gut and in reducing cholesterol, not only inhibiting the production of this harmful fat, but also reducing the absorption of this fat body, which earned her the title of friend of the arteries.
There are ongoing studies also suggesting that regular consumption of cereal serves to control blood pressure, perhaps due to cholesterol lowering.
The Benefits Already Proven Oatmeal Nutrition
Rich in fiber, oatmeal is a must for those who want to keep their blood sugar levels under control. That’s right; cereal helps prevent the overload of glucose and insulin, the hormone that carries the sugary compounds into cells. The fibers allow glucose to be absorbed slowly and gradually, which, in turn, regulates the release of insulin.
It is no wonder that cereal is already a strong ally for people suffering from type 2 diabetes since their fibers decrease blood sugar spikes. As it prolongs the effect of satiety, the body understands that it no longer needs to release glucose, which would happen if the person still did not feel fully satiated, that is, hungry.
Simple consumption tips
The recommendation of the nutritionist is to consume at least three tablespoons of oat bran per day, something equivalent to half a cup of tea.
It is worth sprinkling it on the fruit salad or leaves; or uses it in the preparation of dough for cakes, bread or biscuits.
If you prefer, invest in four tablespoons of the flour obtained from the cereal.
But the benefits of oatmeal nutrition go beyond curbing obesity and diabetes. The powerful Beta-glucans contained in it provide an extraordinary role in our immune system.
Researchers have found that this type of fiber enhances the action of immune forces, decreasing the chance of success of infections.
They further modulate defense cells that are involved in inflammatory processes. This means that this nutrient helps prevent recurring inflammation – an ideal setting for the development of various diseases.
In the cereal we also find vitamins and minerals antioxidants, that is, agents capable of eliminating the free radicals that damage our cells.
Nutrition Facts Oatmeal
|% Daily Value*|
|Total Fat 3.2 g||4%|
|Saturated fat 0.5 g||2%|
|Polyunsaturated fat 1 g|
|Monounsaturated fat 0.9 g|
|Trans fat 0 g|
|Cholesterol 0 mg||0%|
|Sodium 115 mg||4%|
|Potassium 143 mg||4%|
|Total Carbohydrate 27 g||9%|
|Dietary fiber 4 g||16%|
|Sugar 1.1 g|
|Protein 6 g||12%|
|Vitamin A||20%||Vitamin C||0%|
|Vitamin D||0%||Vitamin B-6||35%|
Presentation of Cereal for Consumption
Know the 3 main versions for consumption and the characteristics of each one.
Flakes: This is the whole pressed grain – a process that conserves its main nutrients. Can be sprinkled on fruits, salads, and yogurts. The version of fine flakes – when they are subjected to grinding – is traditionally used in the preparation of soups, porridge, and pies.
Bran: This type comes from the outer layer of the grain and, therefore, has the highest concentration of Beta-glucan fibers – are 9 grams for each 100 of the bran. It can be sprinkled on an already ready dish, juices, or be mixed with the mass of bread, cakes, biscuits, and others.
Flour: It is usually obtained from the inner part of the grain and, thus, loses in the fiber portion of the bran and the flake. It is used mainly in the recipes of bread, pancakes, and cakes, and because of its nutrients, it becomes a healthier alternative to wheat flour, although both have traces of Gluten (see the reasons below).
But, after all, what does Oatmeal nutrition have?
Know the ingredients that make this cereal so important and nutritious.
Fibers: Oatmeal nutrition contains two versions of the substance: insoluble, which give consistency to the faucal cake, and soluble, rich in Betaglucan, which, when fermented in the intestine, protect it and sponsor cholesterol reduction.
Vitamins: It is a stronghold of B vitamins – Niacin (Vitamin B3), Thiamine (Vitamin B1) -, essential for maintaining mental health and energy in the body. In addition, it has vitamin E, whose antioxidant action prevents damage to cells caused by free radicals.
Minerals: Here we find the Zinc, which also ends the colonies of free radicals. We still have silicon, an important mineral in the production of collagen, that substance responsible for the firmness and elasticity of the skin, and that women and men over the age of thirty begin to lose. It also strengthens nails and hair.
Others: Selenium, Iron, Magnesium, Forget and Copper.
Proteins: It is one of the grains with higher protein value, providing essential nutrients to various tissues and functions of the body. At that point, it leaves competitors like wheat light years away.
And there’s still more…
The benefits of oatmeal nutrition seem endless. It is still a strong ally in tumor prevention. This potential comes precisely from the heroic fibers, which act at the forefront in the defense of the intestine. “They are important for eliminating cancerous compounds formed by our own body during the digestion process of fats. By binding to these substances, they can nullify their effects. “
Oatmeal nutrition: 6 benefits of this superfood
Oatmeal nutrition is one of the healthiest cereals present in nature. It is rich in fiber, minerals, vitamins, and antioxidants essential for our health, so it is considered by nutritionists as a superfood. See what the benefits of this cereal are and how to consume it to realize its full potential.
The proven 6 benefits of oatmeal nutrition
This cereal can be included in most diets and is widely recommended by health professionals for its benefits:
Decreases “bad” cholesterol
Oatmeal nutrition is rich in soluble fiber, specifically a type of fiber called beta-glucan, which is able to lower blood cholesterol levels. When it comes into contact with water, this fiber becomes a gel. This gel retains the cholesterol and glucose present in the blood for longer, improving glycemic levels (blood sugar rate) and decreasing the absorption of fats by the intestine. The consumption of this cereal is able to lower the cholesterol level by up to 10%. This benefit is enhanced in those who have a balanced diet, practice physical exercises and controls stress.
Regulates the intestine
The gel formed by the soluble fibers of the oatmeal nutrition also helps in the good functioning of the intestine. The regular consumption of this cereal stimulates the peristaltic movements, which are the intestinal movements. In addition to avoiding constipation, the well-regulated gut eliminates toxic substances more quickly, stimulating cell renewal. Oatmeal nutrition is also rich in phytic acid, a substance that protects cells in the gut, avoiding disordered mutations. These two actions prevent the onset of bowel or colorectal cancer.
Oatmeal nutrition brings satiety to the body, that is when we consume this cereal we take more time to feel hunger again. This is because the fibers present in the food form a gel that lines the stomach and the intestine, delaying the emptying and giving the sensation that we are satiated for more time. The consumption of this cereal is an ally for everyone who wants to maintain a healthy diet, especially for those who need to lose weight because they do not feel hungry so often.
Oatmeal nutrition Brings a sense of well-being
Oatmeal is a food rich in tryptophan, a precursor substance to serotonin, the neurotransmitter responsible for our mood. By consuming this cereal, we stimulate the production of serotonin and feel a sense of well-being, we become more well-disposed. Therefore, this food helps to combat discouragement, sadness, and depression.
it’s good for diabetics
As the gel formed by the soluble fibers slows the processing of the sugar present in the foods, the oatmeal nutrition avoids the glycemic peaks, which is essential for the control of diabetes. In addition, consumption of this cereal may also prevent the development of the disease in pre-diabetic patients.
Does well for the skin?
Oatmeal nutrition is widely used by the cosmetics industry because they have a decisive role in the renewal of tissues. It is rich in proteins and silicon, helping in the cellular divisions which provide a healthier and more resistant skin.
Tip of the Nutrition Cure: besides being a powerful cereal for your health, oatmeal nutrition is cheap and can be integrated into the diet without regret in your pocket.
Types of oatmeal nutrition
In supermarkets, you find oatmeal nutrition in flakes (thin and thick), in bran and in flour. The difference is that some types preserve the nutrients better. The most nutritious are the bran, then the flakes and then the flour. But the differences are small, choose the type that most pleases your taste and more suits your recipes, they are all nutritious.
Recommended amount of cereal per day
To get the benefits of this cereal, an adult should consume 30 to 75 grams of oatmeal nutrition per day. One tablespoon of oatmeal has an average of 20 grams of cereal. Consumption can be done from the age of two. To know the ideal quantity for children, simply add the number 5 at your age. Example: if the child is 5 years old, she should consume 10 grams of this food per day. It is important not to overdo it. The excessive consumption of this cereal can generate gases and disrupt the absorption of zinc and calcium.
How to consume oatmeal nutrition in meals?
Nutritionists recommend beginning the consumption soon at breakfast.
You can add a generous spoon of oatmeal nutrition in yogurt, milk or vitamins. Oatmeal is also an excellent and delicious nutritional option.
Add also in soft fruits, such as kneaded banana, avocado, and papaya.
Add oatmeal nutrition or oatmeal in the preparation of cakes, pies, bread, biscuits, empanadas, cookies, broths and farofa.
You can also make a pancake of this cereal and have a more nutritious option of this dish.
When consuming this cereal, remember to drink 2 liters of water per day, because excess fiber requires a greater hydration of the body.
Possible side effects are minimal.
As the oat bran causes satiety, for the greedy can be a shot in the foot.
It can increase the volume of the evacuation and provoke intestinal gases.
Rare cases of contact dermatitis (skin itch in contact with the bran) have been reported in more sensitive people.
WARNING: Celiac should take some precautions regarding consumption as the grain contains Gluten, even in minimal amounts. The incidence of Gluten is caused by contamination during storage and handling, the known cross-contagion effect. This is because the machines used by the manufacturers and producers for grain processing are the same as those used to process other grains, like wheat. Not to mention that the same warehouses where the derivatives of wheat are stocked and bagged, also pack the Oatmeal. In this way the contagion becomes inevitable.
However, there is also the special variety without contamination by Gluten. In this case, they are the small and medium producers exclusive to Oatmeal. Although it is a more common product abroad where the consumption of Oatmeal nutrition is already part of the tradition, it is possible to find in the houses specialized in natural products, although it is more expensive.
Because the nutrient gives volume to the fecal cake, which facilitates its expulsion, it remains short of time in the large intestine, preventing food waste from accumulating and attacking its sensitive mucous membranes, which significantly reduces the chance of injury.
But that is not all. Scientists already know of its anticancer action, thanks to the effects of Beta-glucan. Experiments carried out in several countries, including Europe; prove their protective action on our genetic material.
It acts as a DNA shield. This decreases the risk of a mutated gene and, modified, shed its seeds for the germination of tumors.
Conclusion: What are you waiting to immediately add in your regular diet to oatmeal intake?
But, here is a caveat. And just remembering what has been said previously, The Oatmeal contain Gluten, so, allergic or intolerant to this type of nutritional aggregate should avoid consumption of grain, or look for variety without Gluten.
The site does not lend itself to playing the role of your doctor, nor to prescribe medications of any nature for any type of pathology, but only to serve as a source of information for your clarification.