Due to its beneficial effects on health and the widespread media coverage of their high dietary fibre, phytochemical, and nutritional content, oats have become a popular food choice. These days, we know them for their purported health advantages, which range from lowering cholesterol to fighting cancer. Those who have celiac disease can safely incorporate oatmeal into their meals.
Bread, biscuits, cookies, probiotic drinks, morning cereals, flakes, and baby food are just some of the oat-based foods that are rising in popularity because of their high nutritional content. In this article, we will discuss the processing of oats and its effect on their functional qualities, as well as the health advantages of oats both as whole grains and in value-added products.
High nutrition
Oats have a nutritional profile that is quite well balanced. Oats have a high concentration of carbs as well as a variety of fibres, including the potent fibre beta-glucan. In comparison to many other grains, they also have a larger proportion of protein and fat. Oats are an excellent source of a variety of nutrients, including vitamins, minerals, and antioxidant plant components. It indicates that oats are one of the foods that provide the highest proportion of nutrients per gramme.
Rich in Antioxidants
The polyphenols and antioxidants found in whole oats are good for you. Avenanthramides, the most powerful antioxidants, are nearly exclusively found in oats. Since avenanthramides boost nitric oxide synthesis, they could protect against heart disease. The enhanced blood flow is a result of the dilating effect of this gas molecule on the blood vessels. The anti-inflammatory and anti-itch effects of avenanthramides are another bonus. Additionally, oats contain large levels of ferulic acid. It’s yet another class of antioxidant.
Powerful Soluble Fiber
Oats have a significant amount of beta-glucan, a kind of soluble fiber. In the digestive tract, beta-glucan only partially dissolves in the water present, resulting in the formation of a viscous, gel-like solution. The advantages of beta-glucan fiber include lower levels of LDL and total cholesterol, reduced blood sugar and insulin response, enhanced sense of fullness, and increased proliferation of beneficial bacteria in the digestive system.
Maintain Digestive Health
A diet high in fiber both encourages regular bowel movements and reduces the risk of developing constipation. It does this by increasing the weight and water content of the faeces, which in turn makes them easier to pass.
It is commonly believed that the dietary fiber contained in cereals, such as that found in oats, is more beneficial than the fiber found in fruits and vegetables. According to the findings of certain research, the variety of the microbiota in the gut is increased when beta-glucan oat fiber is broken down and fermented. It is possible that it will assist with digestive problems such as diarrhea, constipation, and irritable bowel syndrome (IBS).
Boosts Immune System
There has been a significant amount of study conducted on oats in relation to how the immune system reacts to diseases and infections. Beta-glucan, which is exclusive to oatmeal, is a kind of fiber that encourages neutrophils to go more quickly to the site of an infection and increases their capacity to destroy the germs they detect there.
Sleep Better
Why are oats seen as a good choice for a snack before going to bed? Oats are said by experts to include melatonin as well as complex carbs, both of which can assist more tryptophan enter the brain, which in turn can help a person sleep better.
In addition, oats include a number of vitamins, one of which is vitamin B6, which is a co-factor that contributes to the creation of serotonin in the brain.
Lower Cholesterol Levels
You will notice that cardiovascular disease is one of the main causes of mortality all around the world. And elevated cholesterol levels in the blood continue to be an important risk factor. In addition, several studies have demonstrated that the beta-glucan fiber that is included in oats can assist in lowering both total cholesterol and LDL cholesterol levels. Beta-glucan may increase the amount of cholesterol-rich bile that is excreted, leading to a reduction in the amount of cholesterol that is circulating in the blood. Oxidation of LDL cholesterol, sometimes known as “bad” cholesterol, is an additional crucial stage in the course of heart disease. Oxidation of LDL cholesterol takes place when LDL interacts with free radicals. It leads to inflammation in the arteries as well as damage to the tissues, which in turn raises the risk of heart attacks and strokes. Oatmeal contains a variety of antioxidants that, when combined with vitamin C, help to stop the oxidation of LDL cholesterol.
Control blood sugar
The most prevalent kind of diabetes is diabetes type 2, which is characterized by severely high blood sugar levels. A reduction in insulin sensitivity is typically the root cause of this condition. It has been shown that eating oats can help reduce blood sugar levels, particularly in persons who are overweight or who have type 2 diabetes. In addition to this, they improve insulin sensitivity. These effects can be principally attributable to the formation of a thick gel by beta-ability glucans, which slows down the emptying of the stomach and the absorption of glucose into the blood.
Stay Full for Longer
Not only are oats a tasty option for breakfast, but they are also rather filling. Consuming meals that provide a sense of fullness will help you consume less food overall, which can lead to weight loss. Oatmeal contains beta-glucan, which has been shown to boost feelings of fullness by extending the amount of time it takes for the stomach to empty itself of meals. Peptide YY, often known as PYY, is a hormone that is generated in the gastrointestinal tract in response to the ingestion of food. Beta-glucan has the potential to promote the release of PYY. This hormone that causes satiety has been related to reduced calorie consumption, which may in turn lower the risk of obesity.
Enhance Athletic Performance
Oatmeal is an excellent source of carbs, protein, and calories, and it also provides a significant amount of energy. Consuming oats 45 to 60 minutes to one hour before engaging in activity of a moderate intensity has been demonstrated in scientific research to have a positive effect on both metabolism and performance.
Lower Risk of Colon Cancer
Cancer of the colon is a terrible disease that may cause extreme agony. a correlation between those who consumed a diet high in fiber (mainly derived from whole grains and cereals like oats) and a decreased risk of colorectal cancer. A person’s chance of acquiring colorectal cancer is reduced by 10% for every 10 grammes of fiber in their diet that is over the recommended amount.
Control Weight
Oatmeal contains a substance called avenanthramides, which has been proven to increase levels of the hormone cholecystokinin, which helps lessen feelings of hunger. Oats have a number of positive effects on health that should compel you to include them in your diet on your next shopping trip.
Beginning to lead a healthy lifestyle is always an option and should be pursued whenever feasible. You are free to begin right now. In addition, oats offer a number of other benefits that might encourage you to consume them as a nutritious snack option.
Application
- Soak rolled oats in water, juice, milk, or dairy-free milk.
- Cooked oats, a breakfast favorite, go well with fruits, nuts, and seeds.
- Mix oats with yoghurt, add oats to a smoothie and eat it as cereal.
- You can also add rolled oats to baked items like oats bread.
- With oats, you may also go savory. They enhance the flavor and nutrients of meatloaf or bean-based steaks.