Oatmeal is a rich avenantramide cereal, a phenolic compound with antioxidant action that fights excess free radicals in the body, thus helping to prevent the emergence of diseases such as diabetes, atherosclerosis and high blood pressure.
In addition, oats are rich in fibers that increase stool volume and stimulate the natural movements of the gut, and prolong satiety, combating constipation and promoting weight loss.
Oats can be found in the form of flour, flakes, or oat bran, which have a small variation in the amount of fibers. Oats can be added to fruits, yogurt or used in recipes such as porridge, bread, cookie and cake.
Also read: Oatmeal porridge: benefits, how to do, recipes (and fat?)
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Benefits and what it is for and oatmeal
The main benefits of oat for health are:
1. Reduce “bad” cholesterol, LDL
Oatmeal is rich in betaglucana, a type of soluble fiber that decreases the absorption of fat in the gut, thus reducing “bad” cholesterol levels, LDL in the blood, preventing the emergence of cardiovascular disease such as infarction, atherosclerosis and stroke.
2. Control blood glucose levels
Because it is rich in fiber, oats decrease the speed of sugar absorption from foods, helping to control blood glucose levels, thus avoiding insulin resistance and diabetes. See check out other fiber -rich foods.
In addition, oats also contain avenantramide, a bioactive compound with antioxidant and anti-inflammatory action, improving the function of the hormone insulin and thus helping to control blood glucose in people who already have diabetes.
3. Help to lose weight
Oats help you lose weight because it is rich in fibers that diminish food digestion time, prolonging satiety and reducing food consumption throughout the day. See how to use oats to lose weight.
4. Strengthen the immune system
Oats are rich in zinc, a mineral with potent antioxidant and anti-inflammatory action, which participates in the development and maintenance of immune system cells, participating in wound healing and helping to decrease the time of flu and colds.
In addition, oats contain great amounts of vitamin B1, a vitamin that strengthens the cells of the immune system, helping to prevent flu, colds and other infections.
5. Maintain the proper functioning of the intestine
Oats helps maintain the proper functioning of the gut because it is rich in insoluble fibers, a type of fiber that stimulates the natural movements of the intestine, facilitating the elimination of stool and thus fighting constipation.
In addition, oat fibers serve as food for the beneficial bacteria of the intestine, promoting the balance of intestinal flora and improving situations such as diarrhea and irritable intestine syndrome.
6. Control blood pressure
Oats have great amounts of avenantramide, an antioxidant that increases nitric oxide production in the body, a substance that promotes blood vessel relaxation, improving circulation and helping to control blood pressure.
7. Improve sleep and humor
Oatmeal is rich in magnesium, an important mineral for serotonin production, a neurotransmitter that helps increase happiness and improve mood. See how to improve mood with food.
Oats also contain great amounts of tryptophan, an essential amino acid for the production of serotonin and melatonin, compounds that regulate mood and sleep, helping to prevent depression, anxiety and insomnia.
8. Strengthen the bones
Because it is rich in phosphorus and magnesium, which are important minerals for the formation and strengthening of bones, oats helps to prevent situations such as osteoporosis and fractures.
Nutritional Information Table
The following table brings the nutritional information of 100 g, which is equivalent to approximately 7 tablespoons, flakes, flour and oat bran:
To get all the benefits of oats, it is important to maintain a balanced and varied diet and practice physical activities regularly.
Oats have protein?
Oats have protein and the amount of this nutrient varies as it is consumed. In 100 g, the flakes provide 13.5 g, the flour contains 14.5 Geo Bran Bran provides 17.3 g.
Oats is a good source of protein, which makes it an interesting option to complement protein intake, especially in vegetarian or vegan diets.
Also read: 5 Types of vegetarianism (and their differences)
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How to use
The recommended amount of oats a day is 1 to 2 tablespoons, which can be added to fruits, juices and yogurts or used in the preparation of cookies, soups, broths, pies, cakes, breads and pasta.
However, the indicated daily amount varies according to the state of health and the nutritional needs of each person. Therefore, it is advisable to consult the nutritionist to make a complete assessment and recommend the amount of oats in the diet.
If you would like to maintain a diet suitable for your needs, make an appointment with the nutritionist closer to you:
Oats is bad?
Oats naturally do not contain gluten and therefore is not bad and can be used in almost all types of diet.
However, people with celiac disease or gluten sensitivity should always check in the oat package if the manufacturer has the gluten exemption certificate.
Healthy recipes with oats
Some healthy and tasty recipes with oats are:
1. Oatwater
Oatwater is a drink that can be done at home and used to help lose weight, reduce cholesterol, prevent cardiovascular disease and balance blood sugar levels.
Ingredients:
- 3 cups of water;
- 1 cup of oat flakes.
Preparation mode:
In a pan, boil the water. Remove the pan from the heat and add the oat flakes, soak for 30 minutes. Finally, mix well and drink.
If desired, ingredients such as honey, vanilla, lemon, cinnamon or ginger can be added. Store oat water in a covered container and store in the refrigerator for up to 3 days.
Oatwater can also be used to prepare smoothies, vitamins, porridge, pancakes and cakes, for example, along with cereals, granolas, nuts and fresh fruits.
2. Gluten -free oat bread
Ingredients:
- 2 cup of oatmeal tea;
- 1 cup of sweet sprinkle tea;
- 7 g of sal;
- 1 tablespoon of crushed flaxseed seed;
- 1 tablespoon of biological dry yeast;
- 2 tablespoons of honey;
- 1 tablespoon of olive oil;
- 1 cup of warm water.
Preparation mode:
In a bowl, add all dry ingredients and mix well. Then put the honey and olive oil and mix well with a spoon, or spatula.
Add warm water gradually and move gently. Cover, with a cloth, and let the dough rest for 10 minutes. If the dough is too dry, add a little more water and mix until smooth.
Transfer the dough to a greased form. Cover the dough with a cloth and let rest in a closed place until the oven completely heats up. Heat the oven at 180 ° C, take the dough to bake between 30 to 40 minutes. Wait for warm and serve.
3. Oatmeal porridge with cinnamon and honey
Ingredients:
- 2 tablespoons of flake oats;
- 1 cup of milk or vegetable drink;
- 1 tablespoon of honey;
- Cinnamon powder to taste.
Preparation mode:
Put the oats and milk, or vegetable drink, in a pan and mix well. Bring the mixture to low heat and stir until it begins to thicken.
Turn off the heat, add honey and mix well. Transfer the porridge to a plate and sprinkle with cinnamon powder and serve.
4. Banana cake with oats
Ingredients:
- 2 cups of thin -flaked oatmeal tea;
- 4 eggs;
- ½ cup of coconut oil or olive oil;
- 4 minced ripe bananas;
- 2 tablespoons of baking powder;
- 1 teaspoon of cinnamon powder.
Preparation mode:
In a blender, beat bananas, eggs and oil, or olive oil until smooth.
Transfer the mixture to a bowl and add the other ingredients except the cinnamon, mixing gently until it incorporates the dough.
Transfer the dough to a greased tray and bake preheated to 180ºC to bake for 30 minutes or until the dough is golden. Unmold the dough, sprinkle with cinnamon powder and serve.
Source: www.tuasaude.com