Oats are a type of whole grain; that is, the grain contains all three of its parts: the bran, the endosperm, and the germ. Although oats are mainly grown as food for livestock, they have become a major ingredient in breakfast in some countries. The oats crop is one of the easy-to-grow and widespread crops. This is because they tolerate poor soil and grow in areas with a temperate climate.
Health benefits of eating Oats
Oats provide many health benefits for the body, and we mention the most important of these benefits:
- Rich in antioxidants
Whole oats are rich in antioxidants and polyphenol compounds, one of the most important of these compounds is avenanthramides, which helps reduce blood pressure levels by increasing the production of nitric oxide, which contributes to the expansion of blood vessels, thus improving blood flow. Avenanthramide also has anti-inflammatory and antipruritic effects.
- helps reduce cholesterol levels in the blood.
The beta-glucan fiber in oats reduces the levels of total and harmful cholesterol in the blood, and it protects the low-density lipoprotein from damage. In addition, the fiber in oats helps to increase the secretion of cholesterol from the bile, which reduces cholesterol levels in the blood.
- Regulating blood sugar levels
Eating oats improves blood sugar control, especially in overweight people and those with type 2 diabetes, and it also improves insulin sensitivity, because it contains beta-glucan fibers that delay stomach emptying and glucose absorption.
- Help lose weight
Oatmeal is one of the foods that gives a feeling of fullness for a long time after eating it, because it contains beta-glucan fiber, which slows down the process of emptying the stomach from food, thus reducing calories intake, which in turn helps to lose weight rather than increase it.
- Skin care:
It has been popular since ancient times to use ground oats to treat irritated and allergic skin in many cases, and it was also found to improve symptoms of eczema.
- Assists in constipation relief
As oats help relieve severe constipation in the elderly, which reduces their need to use medical laxatives.
The use of Oats in the diet
There are many uses for oats in the kitchen, as they can be more delicious and healthy when combined with some foods as main meals or as desserts. Also, it is preferable to choose whole-grain oats to increase their usefulness. Here are some foods that add a good taste to oats:
- Spices such as cinnamon, which is a sweet spice, add a good taste to oats.
- Milk is good for oatmeal because it contains carbohydrates that give oats a rich taste.
- Fruits and Nuts: Fresh fruits can be added with oats and milk or dried fruits and raw nuts with oats.
- Bakery: Oats can be found in many baked goods, such as bread, cakes and pies. It can also be added to milk-containing smoothies.
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