Oats are a herbaceous plant of the poaceae family, their origin dates back to the Bronze Age, the most cultivated species are avena sativa and avena byzantina (1) .
To highlight: This cereal has been the basis of food for various civilizations and is considered the king of cereals.
Oatmeal is a beneficial food for health, since it is rich in fiber, vitamins and minerals and is very complete from a nutritional point of view.
Consuming oats can help reduce blood sugar levels, as well as the risk of heart disease, related to high cholesterol levels.
For the aforementioned reasons and others, below in the following article we will share some of the many benefits and properties that oats bring to our health.
Among its properties we have that oats are a cereal with great energy value, it is a source of protein and a high fiber content. If compared to other cereals, it has a lower carbohydrate content than the rest and a higher lipid content than the rest.
To highlight: Oats also provide unsaturated and polyunsaturated fatty acids, which are considered healthy fat (2) .
On the other hand, in terms of micronutrients, oats have a high content of iron, magnesium , zinc , phosphorus, vitamin B1, vitamin B6 and folates, as well as being a source of potassium and vitamin E, all very beneficial for health. of our body.
Of the cereals, oats is the one that contains the most vitamins , which are necessary for the growth and development of the organism, among them are B1, B5, B6, B12, A, C and E.
The contribution of minerals that oats give to our body is also high, since they contain zinc, calcium, iron, potassium, sodium, magnesium and phosphorus , it is a very complete cereal.
Oatmeal is rich in fiber and that makes it stand out, the type of fiber it contains does not dissolve, so it helps to facilitate the passage of food through the digestive tract.
This also facilitates the absorption of cholesterol.and its subsequent elimination from the body naturally, along with bile acids.
Health benefits of oats
Among the different cereals that exist, oatmeal is the most complete in terms of the positive contributions it makes to our body, due to its wide variety of vitamins and minerals, fiber, protein, carbohydrates, unsaturated fats better known as good fats. , among others.
Next we will talk to you a little about those benefits that oats bring to the health of our bodies, thanks to all the properties it has.
Regulates blood pressure
Maintaining a balanced diet helps us to have a good quality of life, since our body is in optimal condition. In this sense, oatmeal with its large number of contributions, is undoubtedly a food that helps regulate blood pressure.
To highlight: Oats have a low fat and sodium composition , they contain unsaturated fatty acids, which makes them a good option to regulate hypertension.
Likewise , its high fiber content, which is digested more slowly, allows blood sugar levels to be kept under control and in turn reduces blood pressure.
Lowers triglyceride and cholesterol levels
Having high levels of triglycerides and cholesterol is a problem that afflicts the vast majority of the population around the world. It is the result of having a bad diet, therefore to regulate these levels it is necessary to adopt better eating habits.
Thanks to the benefits of oats, we can balance triglycerides and cholesterol, since it prevents them from being deposited in the intestine and this is due to its fiber and linoleic acid content. So it is ideal to include oats in our diet.
Regulates blood sugar level
Oats contain beta glucan, which is a type of soluble fiber, which contributes to the control of blood glucose, therefore people with diabetes when consuming this cereal see a considerable decrease in postprandial glucose, thus improving resistance to insulin (3) .
To highlight: The American Diabetes Association (ADA) since 1996 recognized the benefits of oats, to help regulate glucose control and stabilize insulin spikes in diabetic patients.
Improves the digestive system
Another great benefit of oats and as we have already mentioned, thanks to its high fiber content, it helps to keep the digestive system in excellent working order, thus facilitating the digestion of food and regulating intestinal transit.
To highlight: Indicates a publication made in the Journal of the Medical Association of Thailand, consuming oats prevents constipation and different intestinal diseases (4) .
Strengthens the immune system
The content of vitamins B, C and minerals such as zinc that oats contain contribute to the proper functioning of the immune system to protect the body against diseases that invade the body.
Contributes to weight loss
When it comes to losing weight in a healthy way and without putting our health at risk in general, we have oats as an ally, since not only does it keep blood sugar levels low, but it is also satiating and provides us with extra energy. Energy.
To highlight: Its high fiber content is what makes it famous when it comes to losing weight, especially consuming oat bran, since it contains more fiber and fewer carbohydrates.
When we ingest the amounts of fiber that are recommended, we help our body with its purification process and regulate our intestinal transit, which prevents constipation.
Balances the nervous system
In a study carried out by the University of Las Palmas de Gran Canaria, oats have a balancing effect on the nervous system, so consuming them helps in cases of fatigue, insomnia, nervousness or even in times of stress (5) . .
strengthens the bones
Osteoporosis is one of the diseases best known for weakening our bones, so it is necessary to have a good intake of calcium, a mineral necessary to have healthy and strong bones, and oats are a food rich in calcium.
Tip: If you take oats with an ingredient that contains vitamin C, you can get the body to better absorb calcium. As you can see, it is a recommended food to strengthen the bone structure.
Among the multiple minerals that oats contain, there is iodine and zinc, which help control the thyroid gland and its functioning, avoiding diseases such as hypothyroidism.
Improves respiratory conditions
Oats work as an expectorant and mucolytic, improving cough and bronchitis problems.
To highlight: Including whole grains such as oats in our diet helps reduce the risk of asthma in children, as well as a reduction in the risk of narrowing of the airways that occurs in the bronchi.
Thanks to its high content of essential amino acids, they make oats a valuable source of protein, which allows the formation and development of new tissues in the body.
It is common for us to see body care or beauty products that are made from oats, such as soaps, creams, among others. This is because oats help to improve the itching caused by some dermatitis.
In the same way, oats are used to apply as a mask by mixing it with honey, thus achieving excellent nutrition for the skin.
How to consume oats?
It is thought that the best time to consume oatmeal is during breakfast, but at night it is also a good option, since it contains properties that help to fall asleep and restore the nervous and psychological system while we sleep.
There are various ways to consume, such as oatmeal water, smoothie and even oatmeal cookies, among others. The important thing is to include oats in our daily diet. Here we present some options to consume it.
When consuming this cereal, due to its great versatility it can be combined very well with other foods and make an exquisite food, as is the case of smoothies that are very fashionable today and the best thing is that they are very easy to do.
- 3 tablespoons rolled oats
- 1 glass of almond milk
- 1 banana
- ½ teaspoon vanilla
- sweetener to taste
- First peel the banana and cut it into small pieces.
- Place the banana in the blender with the rest of the ingredients.
- Blend until a homogeneous mixture is obtained.
- If you like to drink it cold, add some ice or use a frozen banana.
This is a good alternative for breakfast or even for dinner, it is ideal for adults and children due to its multiple benefits.
- 100 gr oat flakes
- ½ liter of water
- ½ teaspoon vanilla
- Sweetener and cinnamon to taste
- We heat the water in a pot.
- Next, add the rest of the ingredients and stir. The oats are cooked for a few minutes, stirring constantly until they thicken.
- The exact point to remove the oats is when they look like mush.
- Let it cold down. It can be served warm or cold.
Oatmeal water is highly recommended to lose weight, since due to its composition of minerals, vitamins and fiber, which provide a feeling of satiety, thus managing not to eat between meals.
On the other hand, it also helps us to eliminate toxins from the body, which can cause us diseases.
- 1 cup rolled oats
- 2 liters of water
- Sweetener and cinnamon to taste
- Blend the water with the oats and sweetener to taste.
- Boil the previous mixture with the cinnamon for 5 minutes and let it cool.
- If desired, it can be strained, although the ideal is to take it without straining.
It is recommended to take a glass at breakfast, for at least a month.
As we could see , oats are a great ally to keep our body in good working order. Since it is a source of vitamins, minerals, soluble fibers, proteins, antioxidants.
As for its benefits, they are also multiple, among which it stands out, it improves the digestive system, it helps to reduce cholesterol, it is ideal for heart health, among others.
Experts from the United States Food and Drug Administration (FDA) affirm that oats are a good source of energy and vitality that we should consume every day.
- Oatmeal is a beneficial food for health, since it is rich in fiber, vitamins and minerals and is very complete from a nutritional point of view. It is a cereal with great energy value, it is a source of protein and a high fiber content.
- Oats are a cereal rich in vitamins such as Vitamin B1, B5, B6, B12, A, C and E. Minerals such as zinc, calcium, iron, potassium, sodium, magnesium and phosphorus. It is also rich in fibers that do not dissolve, so it helps to facilitate the passage of food through the digestive tract.
- Oats have many health benefits for being a completely nutritious food, among them, it regulates blood pressure, lowers triglyceride and cholesterol levels, helps with weight loss, fights hypothyroidism, strengthens bones, improves skin, renews tissues, balances the nervous system, among others.
- You can consume oats in different ways, it can be in a smoothie combined with some fruit, in the form of porridge and the most common of all, oatmeal water.