If you are looking to improve your breakfast game, oats are well worth considering. They are among some of the world’s healthiest grains. They also taste delicious too, and they can be enjoyed in many different ways. With that in mind, we’re going to take a look at the different reasons why you should eat oats.
Whole oats are rich in antioxidants
Whole oats contain polyphenols, which is a beneficial type of plant compound, as well as antioxidants too. The most notable is a special and unique group of antioxidants that are known as avenanthramides, which are pretty much entirely found in oats.
Avenanthramides can help to reduce blood pressure levels through increasing nitric oxide production. This gas molecule aids with the dilation of blood vessels, leading to improved blood flow. Aside from this, it has both anti-itching and anti-inflammatory effects. Ferulic acid can also be found in big quantities in oats, which is another antioxidant.
Oats are highly nutritious
On a final note, oats are extremely nutritious, and they are very well-balanced when it comes to nutrient composition. They are excellent in terms of providing fiber and carbs, including beta-glucan, which is a powerful fiber. They also contain more healthy fats and protein in comparison to the majority of grains.
Oats are filled to the brim with vital antioxidant plant compounds, minerals, and vitamins. In just half a cup of dry oats, you can expect the following:
10% of the RDI of Vitamin B5 (pantothenic acid)
39% of the RDI of Vitamin B1 (thiamin)
11% of the RDI of Folate
20% of the RDI of Zing
20% of the RDI of Iron
24% of the RDI of Copper
34% of the RDI of Magnesium
41% of the RDI of Phosphorus
191% of the RDI of Manganese
Smaller amounts of Vitamin B3, Vitamin B6, potassium, and calcium
There are a lot of rumors that the way oats are prepared impacts the nutritional value, but that is not accurate. You can read up on steel cut versus rolled oats to see that this is the case.
Beta-Glucan is found in oats
As touched upon, you will find Beta-Glucan in oats, and this is worth further elaboration because it is a powerful and soluble type of fiber. Beta-glucan will partially dissolve when it is in water, forming a thick and gel-like solution in your stomach. There are a lot of health benefits that are associated with this, including:
Increased growth of good bacteria in the digestive tract
Increased feeling of being full
Reduced insulin and blood sugar response
Reduced LDL and total cholesterol levels
They can lower cholesterol levels
In addition to the health benefits that we have discussed, oats are also beneficial because they can help to lower cholesterol levels. This is critical when you consider that health disease is one of the main causes of death around the world. High blood cholesterol is one of the main risk factors here.
A lot of studies have been carried out that have shown that the beta-glucan fiber that is found in oats is successful in lowering both LDL and total cholesterol levels. Beta-glucan can increase the excretion of bile that is rich in cholesterol, which will lower the circulating levels of cholesterol within the blood. Oxidation of LDL cholesterol, which is bad cholesterol, happens when LDL has a reaction with the free radicals, and this is another critical step in the progression of heart disease. It can damage tissues and create inflammation in the arteries, and it can increase the risk of strokes and heart attacks. One study revealed that the antioxidants that are present in oats work alongside vitamin C to stop LDL oxidation.
Blood sugar control can be improved
A final benefit that is worth considering is that blood sugar control can be improved. This is vital when you consider that type 2 diabetes is a common disease, which is characterized by significantly heightened blood sugars. It tends to happen when there is lowered sensitivity to the hormone insulin. Oats can help in lowering blood sugar levels, especially in people who have type 2 diabetes or are overweight.
So there you have it: some of the different reasons why it makes sense to eat oats. As you can see, there are a lot of benefits that are associated with eating oats. Not only do they taste delicious, but they are great for your health as well, which is exactly what you want from breakfast food.
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