You often hear about the benefits and properties that oats offer for health. This is one of the most complete and balanced cereals, because it provides carbohydrates, fiber, fat and minerals. It is rich in magnesium, copper, iron, zinc and vitamin B1, among others.
The Body Mind portal ensures that all these components reach the body in a condensed form, in small amounts and without providing many calories, which makes this product a very favorable food, It also contains antioxidants and feeds the good bacteria in the gut.
It is a food that facilitates intestinal transit and prevents constipation, as well as inflammation of the stomach. It also helps to calm the feeling of hunger, since it has carbohydrates that are absorbed slowly, specifies the portal Kitchen Vital, from Mexico.
In any of its presentations, oatmeal is key to nutrition and including a daily portion is recommended for both children and adults. However, if it is consumed in flakes, greater benefits are obtained due to the amount of soluble fiber it provides.
Researchers from Harvard University have analyzed different ways of consuming this product and in a report they concluded that the most effective way is in whole grain flakes, as this helps, for example, to control cholesterol levels.
Scientists even propose a preparation that requires two cups of water, an apple, two tablespoons of lemon juice and three of whole oatmeal. The oat flakes should be soaked in a natural drink for a few hours. Subsequently, the apple is washed and cut into small pieces. Once this is done, the ingredients must be mixed and blended until a thick shake remains. At the end, you can add honey or cinnamon and it will be ready to consume.
The Mayo Clinic research institute also recommends its consumption, thanks to its soluble fiber content, which can reduce the absorption of cholesterol into the bloodstream.
According to the aforementioned institution, eating five to ten grams of this fiber a day helps reduce LDL cholesterol, known as bad. “A serving of breakfast cereal with oatmeal or oat bran provides three to four grams of fiber,” he says.
Other benefits
Because it is an important source of fiber, rolled oats favor intestinal transit, which helps prevent constipation and in turn prevents irritable bowel syndrome and the development of other conditions such as hemorrhoids.
One of the recommendations is to consume it without any additives in order to avoid, for example, weight gain. The carbohydrates in this food, by themselves, do not cause an increase in kilos, but if they are mixed, they may increase the calories.
Another contribution of this fiber is that it helps control blood sugar levels, avoiding glucose spikes, making it favorable for people with type 2 diabetes.
Finally, this food is characterized by its important contribution of nutrients, thanks to its well-balanced nutritional composition. “It is a good source of carbohydrates and quality proteins with a balance of amino acids. It contains a high percentage of oat lipids, especially unsaturated fatty acids, minerals, vitamins and phytochemicals”, states a publication from the Better with Health portal, written by Yamila Papa Pintor.