What can Oats Benefits and Calories Adds to your Health!8 min read
When you open your eyes, the first idea which comes to your mind is having a delicious breakfast, and nothing can be as amazing as a hot bowl of oatmeal, does it?
Whether it is creamy, slightly nutty, sweety, crunchy, etc., oats are the best breakfast ever as they are energizing, provide satiety, enhance your mood, and can be eaten for lunch or dinner! Sounds impressive, right?
Additionally, many doctors and nutritionists recommend eating oats for losing weight,lowering your blood sugar, preventing heart diseases and improving your nervous system function in addition of being tasty and nutritious.
All these and more with a simple bowl of grains, so do you think that you can do it?
Facts About Oats
Oats are incredibly nutritious since they are composed of well-balanced nutrients.
They are also considered an important source of carbohydrates and fibers, including the powerful fiber beta-glucan, and they contain more protein and fat than most other grains.
Additionally, oats have a plenty of important vitamins, minerals and antioxidant plant compounds.
Let’s complete reading if you wanna know more facts about oats:
Oats are rich of Vitamins
If you take half a cup (78 grams) of dry oats, then you are providing your body with:
Manganese (191% of the RDI), Phosphorus (41% of the RDI), Magnesium (34% of the RDI), Copper (24% of the RDI), Iron (20% of the RDI), Zinc (20% of the RDI), Folate (11% of the RDI), Vitamin B1 (39% of the RDI), Vitamin B5 (10% of the RDI) and a small amount of vitamins (B3 and B6), potassium and calcium.
They only provide 303 calories
The same half a cup also comes with some some carbs (51 grams), protein (13 grams), fiber (8 grams) and fat (5 grams).
All these benefits are provided with only 303 calories, which is the main reason for classifying oats as one of the the most nutrient-dense foods you can eat. Astonishing, isn’t it?
Oats have a plenty of antioxidants
Avenanthramides mainly increase the production of nitric acid, thus decreasing the levels of blood pressure by increasing the production of nitric oxide.
Furthermore, this antioxidants have many anti-inflammatory and anti-itching effects.
Oats Contain Beta-Glucan ( a Powerful Soluble Fiber)
Beta-glucan, which is found in oats, partially dissolves in water forming a thick solution in the gut.
Many studies showed that beta-glucan fiber has many benefits, since it reduces the cholesterol levels, increases the excretion of cholesterol-rich bile, reduces the blood sugar,increases the feeling of fullness, and increases the growth of good bacteria in the digestive tract.
Oats Can Improve Blood Sugar Control
Oats may have a remarkable ability in decreasing the blood sugar levels for people having Type 2 diabetes or those who are overweight.
well, blood sugar can be under fully control easily
They can also improve insulin sensitivity.
Benefits of Oats
Since Oats have a lot of important components needed by our body, then obviously it has many spectacular benefits for our health,
Oatmeal helps in losing weight, and it is very filling
losing weight is controversial issue among many people, if you are interested you can check Food will surly help you burn your extra weight
You all know that oatmeal is a very delicious breakfast food, and it is also very filling, but what you don’t know is that eating such filling foods helps in consuming fewer calories and increase your feeling of fullness, thus you will eat less and lose weight.
Beta-glucan can promote the release of peptide YY
The peptide YY is a hormone produced in the gut, and it reduces the calorie intake which decrease the risk of obesity.
Oats may help with skin care
Do you know that oats are found in numerous skin care products? Yes, check the ingredients of many beauty products and you will read “colloidal oatmeal”. You may not know this, but the manufacturers know that colloidal oatmeal acts as a skin-protective substance. Additionally, oats are used since hundreds of year for treating itches and irritations in various skin conditions like eczema.
also you can try those 8 Tips to Keep healthy glowing Skin at Every Age
Oats May Decrease the Risk of Childhood Asthma
Asthma is an inflammatory disorder of the airway, so the people suffering from it have problems in the tubes that carry air to and from a person’s lungs. Kids are mainly affected by this disease which have serious symptoms like coughing, wheezing and shortness of breath.
According to recent studies, if you gonna feed an infant before the age of six months, then try oats which are more protective and linked to a decreased risk of childhood asthma.
Oats may help relieve constipation
On the other hand, elderly people often experience constipation, this state mainly comes with infrequent, irregular bowel movements.
Many studies proved that oat bran, the fiber-rich outer layer of the grain, can be a great treatment which helps relieve constipation.
Oats can be an amazing addition for your diet
As oats are delicious meal with less calories, you can eat it as a breakfast with a cup of milk when following a healthy diet. You can also add some cinnamon, fruits, nuts, seeds and/or Greek yogurt to make it tastier and more nutritious.
How to Eat Oats to Lose Weight
Oats are among the healthiest foods you can eat, they are affordable, endlessly customizable and contain many nutrients like carbs and fiber.
Moreover, you can incorporate oats in your meals and snacks, as they are known as a great option for losing weight.
Yeah, besides those ways to lose weight at home, Oat can also help you in that matter
However, there are several ways to serve your oats, and each way has certain weight-loss benefits.
Do you think that I am exaggerating?
Actually, I am not.
Oatmeal is really a special food as you can mix and match toppings, textures and cooking techniques to enjoy a different, healthy dish everyday.
First of all, before adding any flavors to your oats, make sure that this addition will increase the nutritional value and promote fat loss.
You must also avoid any sugary or fatty topping because they will add a lot of calories and cause serious problems.
Let’s see some tips and tricks to eat oats:
Eat Plain Oats
Packaged flavored oatmeal often contains a lot of sugar, which increase the number of calories and decrease the oats’ nutritional value; therefore; make sure to buy plain oats without sweet flavors.
Regardless of the type of oats you like, whether it has a chewy steel-cut texture or a creamier one, the plain oats are your best choice.
For example, if you compare a packet of brown sugar-flavored oatmeal with one-third cup serving of plain rolled oats, you will see a remarkable difference as the former has 158 calories and 13 grams of sugar, while the latter has only 102 calories and less than a gram of sugar.
As a result, if you switch from your ordinary breakfast to a meal of plain oats every morning, you will save more than 20,000 calories a year, which means losing more than 5 pounds without any efforts.
Actually, this sounds encouraging!
Add Fiber-rich Toppings to enjoy your meal and lose more weight
Oats are more delicious when you add a flavour, but it is better to top your oats with healthy toppings instead of adding sugar.
Additionally, remember that healthy toppings can be delicious too.
According to a recent research made at the University of Massachusetts Medical School, fiber are the key nutrient to lose weight, since fibers keep your stomach full, so you won’t overeat but will consume calories.
you can check What experts are saying about Fiber food?
Therefore, you can add more fibers to your food to lose some pounds.
Try adding a plenty of berries (blackberries, blueberries, strawberries raspberries or all) to your oats and enjoy the best breakfast ever.
Add some protein
According to the Harvard School of Public Health, adding more proteins will help you burn more calories and keep you full. Therefore, you can also make your meal much beneficial by adding an egg white or two as the oats cook, then put some of your favorite toppings. In this meal, you won’t be able to taste the your oatmeal, and you will gain add beneficial protein.
So, How Much Oatmeal Should You Eat?
As we read before, oatmeals have the ability to reduce your cholesterol; however, how much should you eat?
Many experts believe that you must consume 3 grams of beta-glucans per day from oats to reduce blood cholesterol levels in your body.
Additionally, Today’s Dietitians suggest that 3 grams of beta-glucans can be found in one-and-a-half cups of cooked oatmeal, or three packets of instant oatmeal.
Oats are really a delicious food and an amazing way to lose weight and avoid some serious diseases.
Therefore, everyone can just include it twice or thrice a week to enjoy its benefits.
From this moment, let’s go ahead and enjoy that bowl of oatmeal in the morning!