In any presentation, oats are a grain rich in protein, unsaturated fats and vitamin B. It is the cereal with the highest concentration of vitamins and minerals . Their Beneficial properties For the skin are widely known, as are its qualities to regulate intestinal transit. This cereal has many health benefits and can be ingested by anyone.
It is a food that has been consumed for more than 4 000 years and, in antiquity, it was considered a food for the lower classes. However, at present this perception has changed due to all the properties that it possesses. For this reason, adding oats to any meal, whether at breakfast, snack, etc., is one of the best habits to stay healthy.
Ways to consume oats
There are many ways in which oats can be included in the diet. However, it is mainly consumed in two ways: flakes and bran. The main difference between the two is in the process to which the grain is subjected to obtain the two variants.
Peeled oats are whole grains, freshly cut and without the husk. To make the oats present in the form of flakes, dry the grain and cut into smaller pieces to finally slice it into flakes. In the second case, in the bran, the weed oats are directly ground without removing anything to the grain.
As a result, oat bran is made up primarily of the outer layers of the grain, which makes it have more protein and less carbohydrates than oat flakes. There is a tendency to preferably consume oat bran, as it has more nutrients (especially fiber). However, there is no evidence that this variety is significantly better for health. Regardless of which one is chosen, consuming oats every day contributes to lower blood cholesterol, regulates digestion and is an abundant source of fiber.
The properties of oats
Oats contain protein in abundance, as well as carbohydrates, healthy fats (unsaturated fats and linoleic acid), vitamins, minerals and trace elements. These properties make this grain provide energy, avoiding the feeling of fatigue that is produced by the descent of glucose.
This cereal is an excellent source of the B vitamins, vitamin A, vitamin E and vitamin D . In addition, it contains minerals like calcium, which prevents osteoporosis. It is rich in iron, so it helps in transporting oxygen to body tissues. Along with this, oats provide zinc, which plays a key role in the performance of insulin.
Another of the properties of oats is that it possesses up to 25% of protein, surpassing any cereal, since no other contains such a concentrated amount. For example , Oats have a high protein concentration such as meat, milk and eggs . In this way, our body uses the proteins of oats to form our muscles. In addition, they are also needed to maintain our muscle mass.
Now, oat flakes have six of the eight essential amino acids: isoleucine, leucine, lysine, methionine, and phenylalanine. These help to eliminate bad cholesterol (LDL) and stimulate the liver to produce more lecithin that helps to purify heavy compounds Of the organism. This makes this cereal the most complete there is. In comparison: wheat contains only one essential amino acid and barley and rye have none.
On the other hand, the betaglucans, present in this food, are components that Absorb cholesterol And bile acids from the intestine . This prevents harmful compounds from entering the body and helps eliminate them naturally.
Oats have beneficial properties for the skin. It can be found in various creams, ointments and soaps to exfoliate and moisturize. In addition, the baths of this cereal are used to combat different diseases, infections and irritations in the skin thanks to its emollient properties. It can also be a very effective home remedy against herpes and chickenpox.
Finally, this grain has a lot of fiber, especially oat bran, which helps smooth intestinal transit and reduce cholesterol. Because of this, it not only becomes an effective remedy against constipation, but it reduces bile acids by decreasing their toxic capacity.
The 11 health benefits
Oats are also known as the Queen Of cereals for the multiple benefits it has for health and the vitamins and minerals it contains. Here are the eleven ways in which consuming oats can improve the functioning of your body.
Regulates the digestive system
Due to its good amount of soluble fiber, oats helps to digest food and regulates the digestive system . Consuming oats avoids constipation and facilitates intestinal transit. Also, a glass of water with a teaspoon of flakes relieves reflux and acidity.
Consuming grain every day is a good way to lower triglyceride levels and bad blood cholesterol. Thanks to the linoleic acid and fiber it possesses, oats prevent cholesterol from passing into the intestine. At the same time, fiber is also going Sweeping The fatty deposits that build up in the walls of the arteries. All this protects the body from developing hypertension, a heart attack or any other heart problem.
Controls sugar levels
Oats are highly recommended for diabetics, since their soluble fiber stabilizes sugar levels. Because it reduces the absorption of sugar in the intestine, it also lowers blood levels. It is important to note that, unlike other cereals, this particular grain provides more carbohydrates than other types of fiber.
As it is very rich in proteins, consuming it favors the production and development of new tissues in the body.
Oatmeal, like other vegetable grains, has an infinite number of photochemical substances, which are plant-based chemicals that are related to the prevention of the development of cancer. The phytoestrogens and lignans found in this pimple have a correlation with the decrease in the risk of hormones related to breast cancer. The favorable effect of photochemical components of oats in other cancers such as endometrial, ovary and prostate cancer is still being investigated.
It keeps you satiated
An oatmeal breakfast will keep the body satisfied for longer than a cereal with milk. This is because oats have slow absorption carbohydrates, allowing for a longer satiety effect and greater control of blood sugar levels.
Rich in calcium
Oats have a good amount of calcium, which helps prevent demineralization of bones.
It is favorable for the skin
The flakes of this grain have a powerful cleansing action on the skin. Absorbs all the dirt and debris that accumulate in the pores, sanitizing deeply. In this way, it becomes a natural way to keep the pH of the skin balanced without mistreating it. Also oils containing oats are excellent to prevent dehydration of the skin. Also, oats can be very relaxing and help you fall asleep.
Can help you lose weight
Taking oatmeal at breakfast every day helps people to keep their weight under control and to gradually lower it . You can consume the oat flakes with a glass of milk or mixed with yogurt. The recommended amount is two tablespoons daily so that we do not exceed in the caloric intake.
Contains B vitamins
Vitamins such as B1 and B2 are essential for proper functioning of the brain and nervous system. About 100 grams of oats cover 40% of the daily needs of vitamin B1.
The consumption of oats prevents hypothyroidism, as it contains iodine, a mineral that correctly works the thyroid gland.
Oats can be consumed by all people regardless of age. There is no evidence or contraindications for the consumption of oats as long as they are ingested at the appropriate and recommended doses. However, there is a small group of people who may have allergy to oats.
Recipe for breakfast
To prepare a delicious and different dish of oats to start the day you need:
- 1/2 cup oats
- 6 almonds
- 2 nuts
- 1 teaspoon raisins
- Cinnamon, cardamom, ginger powder (optional, but highly recommended)
How to prepare...
- The oats are soaked overnight. Then, remove the water and put it in a pot with half a cup of water.
- Cook and add the cinnamon, cardamom and a pinch of ginger powder.
- When it starts to thicken, add a little more water to prevent the oats from sticking together.
- It is sweetened with honey to taste, served and added raisins and almonds and chopped nuts.
- You can add cocoa powder, dried or fresh blueberries, banana pieces, fruit jam, and so on.