Oats are one of the healthiest cereals because it is not only gluten-free but an important source of vitamins, minerals, fiber and antioxidants essential for a healthy lifestyle, making it a superfood.
In addition to 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 lower cholesterol levels, protects the heart and even stimulates 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 get 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 the beta-glucan type, oats are able to prevent sharp peaks in blood sugar levels. So starting the day with a bowl of oatmeal, for example, is a great way to control diabetes and even prevent it from appearing in the case of pre-diabetics.
3. Helps to lose weight
Oatmeal is a great ally for the weight loss diet because its fibers stimulate the production of a hormone in the gut that increases the feeling of satiety, preventing hunger from appearing so often.
So, eating oats throughout the day is a good strategy for decreasing calorie intake, facilitating weight loss.
4. Prevents bowel cancer
Oat fibers help the bowel to function, avoiding constipation and the accumulation of toxins that can lead to cancer. In addition, oats still contain phytic acid, a substance that helps protect the intestinal cells from mutation that can lead to tumors.
5. Reduces high blood pressure
Oats are very rich in antioxidants, especially in a specific type known as avenantramide, which increases the production of nitric oxide in the body. This nitric oxide helps the blood vessels relax, facilitating blood circulation and lowering blood pressure.
Nutrition information and how to use it
The following table shows the nutritional composition in 100 g oat flakes.
| Amount per 100 g | |||
| Energy: 394 kcal | |||
| Protein | 13.9 g | Calcium | 48 mg |
| Carbohydrate | 66.6 g | Magnesium | 119 mg |
| Fat | 8.5 g | Iron | 4.4 mg |
| Fiber | 9.1 g | Zinc | 2.6 mg |
| Vitamin E | 1.5 mg | Phosphor | 153 mg |
Oats can be consumed in the form of flakes, flour or granola, and can be added in the preparation of biscuits, soups, broths, pies, cakes, breads and pasta.
In addition, it can also be consumed in the form of porridge and to form the mass of food like cod dumplings and meatballs. See a complete menu with oatmeal for weight loss.
Oatmeal Cookie Recipe
Ingredients
- 1 cup oatmeal flakes
- 1 cup sugar tea
- ½ cup of melted light margarine
- 1 egg
- 2 tablespoons whole wheat flour
- ½ teaspoon vanilla extract
- 1 pinch of salt
Method of preparation
Beat the egg well until frothed. Add the sugar and margarine and stir well with a spoon. Gradually add the rest of the ingredients, stirring well. Form the biscuits with a teaspoon or soup, according to the desired size, and put in a greased form, leaving space between the biscuits. Bake in a preheated oven at 200ºC for 15 minutes or until they are stained.
Check out the recipe for oatmeal that helps control diabetes.
