Oats are one of the healthiest cereals because, in addition to not containing gluten, they are an important source of various vitamins, minerals, fibers and antioxidants essential for a healthy life, which makes them a superfood.
In addition to being super healthy, oats can be included in almost all types of diets, even in cases of diabetes, as it helps to control blood sugar levels. It also helps to reduce cholesterol levels, protects the heart, and even boosts the immune system.
1. Reduces bad cholesterol
Oats are rich in a specific type of fiber, known as beta-glucan, which lowers blood cholesterol levels and also reduces the risk of serious cardiovascular diseases, such as heart attack or stroke.
To obtain this benefit, it is recommended to eat at least 3 grams of beta-glucan per day, which is equivalent to approximately 150 grams of oats.
2. Controls blood sugar levels
Because it is rich in fiber, especially of the beta-glucan type, oats are able to prevent sharp spikes in blood sugar levels. Thus, starting the day with a bowl of oatmeal, for example, is an excellent way to control diabetes and even prevent its onset, in the case of pre-diabetics.
3. Helps you lose weight
Oats are a great ally for weight loss diets, as their fibers stimulate the production of a hormone in the intestine that increases the feeling of satiety, preventing hunger from appearing so often.
Thus, eating oats throughout the day is a good strategy to decrease calorie intake, facilitating weight loss.
4. Prevents bowel cancer
Oat fibers help the intestines to function, preventing constipation and the accumulation of toxins that can lead to cancer. In addition, oats still contain phytic acid, a substance that helps protect intestinal cells from mutation that can cause tumors.
5. Reduces high blood pressure
Oats are very rich in antioxidants, especially in a specific type known as avenanthramide, which increases the production of nitric oxide in the body. This nitric oxide helps blood vessels to relax, facilitating blood circulation and lowering blood pressure.
Nutritional information and how to use
The following table shows the nutritional composition in 100 g of rolled oats.
|Quantity per 100 g|
|Energy: 394 kcal|
|Protein||13,9 g||Calcium||48 mg|
|Carbohydrate||66,6 g||Magnesium||119 mg|
|Fat||8,5 g||Ferro||4,4 mg|
|Fiber||9,1 g||Zinc||2,6 mg|
|Vitamin E||1,5 mg||Match||153 mg|
Oats can be consumed in the form of flakes, flour or granola, and can be added in the preparation of cookies, soups, broths, pies, cakes, breads and pastas.
In addition, it can also be eaten in the form of porridge and to form the mass of foods such as cod balls and meatballs. See a complete menu with oats to lose weight .
Oatmeal cookie recipe
- 1 cup of rolled oat tea
- 1 cup of sugar tea
- ½ cup of melted light margarine
- 1 this
- 2 tablespoons of whole wheat flour
- ½ teaspoon of vanilla essence
- 1 pinch of salt
Beat the egg well until frothy. Add the sugar and margarine and mix well with a spoon. Gradually add the rest of the ingredients, stirring well. Form the cookies with a teaspoon or soup, according to the desired size, and place in a greased form, leaving space between the cookies. Allow to bake in a preheated oven at 200ºC for 15 minutes or until they are colored.
Also check out the oatmeal recipe that helps control diabetes .