Eat oats and oats meal which gives you good feel
Oats are generally eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oats take a long time to cook, so most people prefer rolled, crushed or steel-cut oats. Instant oats are the most highly processed variety and take the shortest time to cook, the texture may be mushy.
Oats are an incredibly nutritious food with important vitamins, minerals and antioxidants. In addition, they're high in fiber and protein compared to other grains, the soluble fiber beta-glucan and antioxidants called also present in oats.
The health benefits of oatmeal include a healthy heart, cholesterol control, blood sugar control, hypertension, weight loss and constipation treatment. It also has the potential to help in cancer prevention and aid in skin care and boosting immunity. Oats are used in makes muffins, granola bars, cookies and other baked item.
Botanical Name: Avena sativa
Oats are mostly grown in Europe and in North America because Oats grow in the cooler and moisture regions of the temperate zones. They have a lower summer heat requirement and greater tolerance of rain compared to other cereals such as wheat and barley.
Oats were mass-grown from the 18th and 19th centuries and are particularly popular in Scotland, where historians have recorded many instances of oats being a part of the Scottish culture. Oats were very cheap, easy to grow and process, so people started consuming them like cereal.
There are many types of oats like, Whole oats groats, Steel cut oats, Rolled oats, Quick cooking oats and Oat bran
Help in Weight Loss
Oats is a low calorie food which slows digestion and makes feel full for longer. Oat is rich in beta glucan that increase the level of Cholecystokinin, a hunger-fighting hormone and reduces the food taking and help in reducing weight.
Oats are powerhouse of fibers, they simulate the feeling of a full stomach much faster than other foods, And also have low fat and low calorie content, which makes then an excellent aid in losing weight.
MAIN THING: Oats may promote the release of Cholecystokinin, a hunger-fighting hormone, which reducing food intake and reduce the risk of obesity. Oats are highly benefits if person need to weight loose.
Enhance Immune system
Oat has beta-glucan which helps neutrophils travel to the site of an infection more quickly and enhances the ability of neutrophils to eliminate the bacteria from the infected site.
Oat is rich in vitamins like thiamin, riboflavin, niacin, vitamin B6, folate, vitamin E, and vitamin K. All nutrients are essential in building up the strength of the immune system.
Vitamin E is helpful in breaking down lipid compounds which are very complex into simpler compounds. Vitamin K acts as a blood coagulant.
MAIN THING: Nutrients in oats gives protection against infectious agents and strengthen the system as a whole and help the body fight off infections and diseases.
Provides Healthy Heart
Antioxidants in oats is beneficial for heart disease and dietary fibers in oats help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL).
High amounts of bad cholesterol can cause various heart problems like clogged arteries, cardiovascular disease, heart attacks and strokes.
A high intake of oats lowers triglycerides or fat in the blood and slows down the progression of atherosclerosis and stroke. So, oats are protective against higher blood levels. Oats and oats products which are high in dietary fiber, considerably reduce blood pressure levels and lessen the possibility of a heart attack.
MAIN THING: Anti-oxidants, low level of triglycerides and dietary fibers in oat has contribute for healthy heart and prevent heart diseases.
Cure the Cancer
Oats contains Lignan, the compound which helps prevent cardiovascular disease it also helps reduce chances of hormone-related cancers like breast, prostate and ovarian cancer.
As we already discussed fibers may help to prevent rectal and colon cancers which are rich amount in oats.
One of study suggested that avenanthramides, special compounds present in oats. These compounds were found to inhibit the growth of cancer cells and also possess anti-inflammatory properties.
MAIN THING: Fibers, lignan and avenanthramides typicaly found in oats may reduce risk of various types of cancers.
Oats work as a stabilizer for blood sugar and reduce risk of type-2 diabetes. Oats are high in fiber and complex carbohydrates which slow down the conversion of this whole food to simple sugars.
Oats are great for preventing and controlling diabetes. Oats contain beta-glucans, which decrease the absorption of glucose or sugar. They may also improve insulin sensitivity.
Oats have high fiber content and a low glycemic index helps regulate blood sugar levels. Oats are digested slowly. Quick digested food can cause quick blood sugar spikes which difficult to manage that's why oat is good for diabetic person.
MAIN THING: Regular consumption of oat and oat products may prevent and control your diabetes.
Oats are a rich source of fiber, both insoluble and soluble , which helps in regulating bowel movements and hence prevents constipation. It can prevent problems such as gas, indigestion, constipation, diarrhea and even irritable bowel syndrome.
Oats contain huge amounts of beta-glucan, a type of soluble fiber. Beta-glucan dissolves in water and forms a thick, gel-like solution in the gut and increase growth of good bacteria in the digestive system and makes it healthy.
Fibers gives bulk up the stool and make it move along the digestive tract much faster and regulates bowel movements, and keep the digestive system running smoothly and efficiently.
Laxatives are gives temporary relief from constipation and oats are work as laxatives, so take an oats in diet gives healthy digestive system.
MAIN THING: Oats are rich in insoluble fibers which are very good for gut health and help to treat constipation.
Oats are good for hypertensive patients and reduce the risk of heart disease.
A research study reported that soluble fiber-rich oats could be an effective to prevent and treat hypertension. Another research suggests that a diet rich in oats can lower the need for antihypertensive medications
In obese individuals, the beta-glucan found in oats can show beneficial effects on carbohydrate metabolism and blood pressure levels
MAIN THING: The beta-glucan and fibres in oat contributes to a low blood pressure.
Keep your Bone Healthy
Oats contain essential minerals for bone health. Silicon is another important mineral in oats, has a role to play in bone formation and maintenance. Silicon can also aid in the treatment of postmenopausal osteoporosis
MAIN THING: Regular consumption of oats or oatmeal is good for bone health.
Some of the diseases which can be controlled with a local application of oats include dermatitis, acne, chicken pox and stress rashes. Oats can also be used as relief for various skin diseases. They can be applied to the skin to cut down the symptoms as well as the actual diseases.
Oats used as a soothing agent to relieve itch and irritation also good for skin health. One of study concluded that, "Oatmeal has capacity to normalise the pH of skin and also helps moisturise and soften the skin."
MAIN THING: Oat help to treat Acne, dry & Itchy Skin, Chicken Pox, protect & moisturize Skin, Lighten Skin and act as a natural cleanser.
Hypertension: Oats are safe in all ways but still oats do not prefer to people who suffer from low blood pressure because it causes vertigo, headache etc.
Allergy: ome people have an allergy to the oats so avoid taking oats or taken after advice of physician.
Selection and Storage
Choosing the right type of oats are slight difficult without knowledge so choose a good quality of oats that are free from dust and also look for a location of growing and preparation.
Choosing oats of great quality and great brand which are full of nutritious.
Choose Steel Cut Oats and Rolled Oats because of steel cut oats are whole grain and they possess vital nutrients such as B complex vitamins, protein, calcium and fiber. These are also low in sodium and fats. Steel cut oats and rolled oats are more or less close to their natural form and are therefore very healthy.
Oats should be kept in an airtight container to discourage moisture and vermin intrusion.
Store in a cool, dark cupboard up to three months or refrigerate up to 6 months. Oats contain a natural antioxidant which discourages rancidity, thus oat flour has a longer shelf life than whole wheat flour. Refrigerate and use within 3 months.