What are the benefits of oats: nutritionists named the main benefits of the superfood
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People often praise whole grain products for their benefits for the heart, they lower cholesterol and improve blood pressure.
Their fiber, antioxidants, vitamins and minerals can also contribute to weight loss. However, some may mistakenly believe that eating food with a high fiber content leads to weight gain. In fact, it may be the other way around, writes eatingwell.
“Studies show that whole-grain products can help you lose weight. The fiber in whole-grain products resembles a policeman lying on the road and slows down digestion, which in turn promotes satiety,” says the nutritionist Cara Bernstein.
If you include whole grain products in the menu, it will help control your weight, helping you lose weight and not gain weight.
Oats are called one of the best crops for weight loss.
It is one of the three most important grain crops in the USA, right after wheat and corn.
“Short-term and long-term consumption of oats lowers cholesterol, regulates blood sugar and improves liver function. These factors can contribute to sustained weight loss and reduce the risk of weight gain,” says the nutritionist. Melissa Mytra.
Although no single product is the perfect weight loss aid, oats can help you achieve your weight loss goals in several ways.
Oats keep you full for a long time. It affects appetite hormones and feeds intestinal microbes.
They have a unique antioxidant called beta-glucan, which acts as a prebiotic, feeding beneficial gut microbes that can influence appetite hormones, GLP-1 and PYY. These hormones slow down the emptying of the stomach,” experts note.
Compared to other types of whole grain products, such as wheat, rice and millet, oats surpass their competitors in terms of benefits.
Oats in the diet
Oats are rich in nutrients, especially minerals such as magnesium, manganese, iron, chromium and zinc. Moreover, they are inexpensive, convenient and easy to add to dishes and snacks that you can enjoy at any time.
In addition to oatmeal, there are many ways to show creativity in the kitchen with oats. In the evening, you can mix oats, milk, apples and cinnamon to enjoy a superfood the next morning. For a cozy and warm option, try baked oatmeal with pears. Oats are a nutrient-dense addition to waffle batter, fruit bars, yogurt parfait, or homemade granola, so you can boost the nutritional value of foods you already eat regularly.
READ ALSO: How to reduce blood cholesterol levels: include these eight products in your diet
Oats can be used in savory dishes, for example, in vegan hamburgers.
“You can use oats for breadcrumbs in meatloaf, meatballs and breaded chicken,” says the nutritionist Maggie Connell.
What type of oats is the best for weight loss
Oats cut, flattened or quickly prepared are the most useful for weight loss.
The best oats are those that people will enjoy eating. People usually taste instant oats for the first time and may like the taste and ease of instant oats.
But flavored instant oats may contain sugar. If you choose instant oats without flavorings, its nutritional profile will be very similar to cut oats and oats.
Oatmeal contains a large amount of vitamins and trace elements, fiber, iron and antioxidants. This cereal has a low glycemic index, which is why it is useful for blood and body. Beta-glucan in the composition of oats normalizes the level of cholesterol in the blood and reduces the risk of developing heart diseases. It contributes to the growth of the number of beneficial bacteria in the stomach, acting as fuel for microbes and giving a feeling of long-lasting satiety.
Oatmeal is one of the most useful porridges for the intestines. The most useful porridge in the morning is oatmeal. This porridge helps to “start” the digestive process faster, improves the health of the liver and ensures the stable functioning of the thyroid gland.
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