Wonder Food- OATS

Oats has always been a compulsion food for people who have diabetic or high blood pressure or other health ailments. We never think of oats as normal food unless we are down with fever or trying to lose weight. We consider it to be like a medicine and hence we have no liking towards it. Well, it doesn’t have to be like that if we start enjoying the taste of oats.

There are so many ways in which we can add oats to our diet. Grind the flaky oats into coarse/fine powder and add it along with any other flour which we use in our cooking for making pancakes ,crepes(dosa) or flat bread(rotis). We can also get cereals or muesli which contain oats and have it for breakfast .

What are its benefits?

There are many health benefits, but here are some important ones.

Helps to lose excess weight-

As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. The research found that people who ate oatmeal were 50% less likely to become overweight, when compared to those who did not eat it.

Lowers bad cholesterol

Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as cholesterol-rich bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL).

Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 1 cup of oatmeal lowers total cholesterol by 8-23%.

Longevity:

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin and vitamin E. It was discovered that beta glucan in oats can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing.

Relieves constipation

Oats have a high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

The beneficial health effects of oats are best if ½-1 cup (1½-3 ounces) of oats are eaten every day.