In case you are a cereal lover, you must be aware that it contains a lot of preservatives, refined carbohydrates, artificial colors, and hidden sugar.
So you definitely need to replace them with a portion of oatmeal.
This is definitely the best healthy choice you can make for breakfast. Oatmeal is rich in vitamins, antioxidants, and minerals, and they are also considered as the only wellspring of antioxidants with strong heart-boosting properties – avenanthramides.
There are 117 calories, and it has 11% fiber, 66% carbohydrates, 7% fat, and 17% protein in a portion (30g) of raw oats. These are the healthy benefits of oats.
Oats contain beneficial carbs because the discharge a lot gradually in the blood stream and their fiber is intact.
Additionally, the starch consists 85% and fiber consists 11% of the carbohydrates, that is quite distinctive compared to different other grains. It also has the capacity to bind with water because it is rich in fat and viscosity.
There are three types of starch in oats:
7% is quickly digested starch, which becomes transformed in glucose after being broken down fast.
22% are slowly digested starch, which are absorbed and are broken down very slowly.
25% is resistant starch, which is broken down differently than other starch, and improves digestion and feeds god bacteria.
There are also insoluble and soluble fiber contained in oats, but beta-glucan is the one that they have the most. Besides this it gives numerous other health benefits, it stimulates the excretion of bile acids, reduces blood sugar and insulin levels, and also cholesterol levels.
Consuming beta-glucans on a regular basis can reduce the danger of heart illness. The content of soluble fiber is beneficial in slowing the digestion and lowering appetite and leads to satiety.
Protein in oats is also beneficial for building and maintaining muscle and also gives a feeling of satiety. Oats are rich in protein with high quality – having 80% of the protein avenalin that is very similar to the one contained in legumes. It additionally contains the protein avenin that is very similar to the gluten contained in wheat.
Whole oats are rich in mostly unsaturated fatty acids and contain higher amounts of fat compared to most grains.
You need to know this before purchasing and consuming oatmeal:
- It is not recommended to use processed and instant oatmeal because it contains artificial colors and sugars, which can lead to blood sugar spikes. You need to consume rolled or steep cut oats that can regulate the blood sugar that is released inside the bloodstream.
- You need to consume moderate amounts of oats as they are rich in sugar. Consume little amounts, and it will also provide a feeling of satiety.
- You also need to avoid using sugary toppings such as raisins or dried cranberries and include toppings rich I nutrients such as nut butter, maple syrup, fresh fruits, seeds, dried coconut, honey, and nuts.
- In case you are sensitive to gluten or celiac, you need to pay attention to what you consume and take a look at the label and use oatmeal processed in a gluten-free facility.
Get all the numerous health benefits and enjoy the delicious oats!
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