Oatmeal is a type of cereal grain that can lower cholesterol and blood sugar levels and help control appetite by making you feel full, according to Medline Plus, the US National Library of Medicine. Joined.
In addition, according to the Spanish Nutrition Foundation (FEN), oatmeal stands out especially for its fiber content and it is also:
- Good source of protein: of low cost, helping to equate the vegetal protein in front of the animal.
- Provides carbohydrates and lipids: when compared to other cereals, it has a lower carbohydrate content than the rest (basically in the form of starch) and a higher lipid content than the rest, considered healthy fat.
- Contains minerals: oats have a high content of iron, magnesium, zinc, phosphorus, as well as being a source of potassium.
- Provides vitamins: oats have a high content of thiamin (vitamin B1), vitamin B6 and folate, as well as being a source of vitamin E.
- Addendum: they have antioxidant activity 10 to 30 times greater than that of other phenolic compounds, anti-inflammatory and anti-atherogenic properties, and help control blood pressure by producing nitric oxide (vasodilator).
Along the same lines, the foundation revealed the potential benefits of oat consumption in different pathologies:
– Decreases fasting glucose.
– Improves insulin sensitivity.
– Reduces concentration of glycosylated hemoglobin, of interest in prediabetes.
- heart disease
– Reduction of blood cholesterol
– Decreases LDL and triglyceride levels.
– Increases HDL levels.
– Anti-inflammatory properties.
– Delays the growth of cancer cell lines and induces their cell death.
– Its consumption can be contemplated in patients with celiac disease (it would be necessary to study each case).
- intestinal diseases
– Decreases bloating, abdominal pain and flatulence.
– Improves constipation.
– Due to its beneficial effects, it would be interesting to contemplate its use in the treatment of overweight and obesity.
Therefore, on how it is best to consume it, the Spanish newspaper Mundo Deportivo revealed, in its health section, that oats are already precooked and therefore if consumed “raw” it will not cause health problems, since “completely raw oats are indigestible to the digestive system.
In any case, you can also obtain its properties by cooking it, and the Better Health portal revealed how to do it, and what you should do is soak the cereal before cooking it. In addition, when preparing it, it is recommended to cook it with milk to increase its properties and it takes between eight and ten minutes for the food to be ready to serve.
However, oatmeal can cause intestinal gas and bloating, and to minimize side effects, people can start with a low dose and slowly increase to the desired amount. This is because the body will get used to oat bran and the side effects will go away as oat bran, along with whole oats, are probably safe for most people when used in dietary amounts, according to Medline Plus, the National Library of Medicine of the United States.
Nutritional information per 100 g of oatmeal in cups
Energy: 394 kcals
Proteins: 13,9 g
Soccer: 48 mg
carbohydrates: 66,6 g
Magnesium: 119 mg
Fats: 8,5 g
Hierro: 4,4 mg
Fibers: 9,1 g
Zinc: 2,6 mg
Vitamin E: 1,5 mg
Phosphor: 153 mg
However, as with any food that you want to include in your daily diet, it is important to consult your treating physician or a nutritionist about the best way to consume it, and if existing medical conditions are not an impediment to benefiting from it. all the properties of the foods already named, because the information given above is in no way a substitute for medical advice.