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Given the success of oats and oatmeal the above question sounds like a non brainer one to answer. However there are different versions of story around how healthy oatmeal is and hence there are quite a number of people asking this question is Oatmeal Healthy? Well, if you are after a quick one line answer then I would say Yes, It surely is. However, if you are after details as why oats are healthy and what are the actual benefits then do read on. This article on Oats Nutrition facts will make an honest attempt to explore key health benefits of oats, in a concise way and hopefully clear main uncertainties around oats.
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Good source of Anti-Oxidants High in soluble dietary fiber Good source insoluble dietary fiber Made up of best type of Carbohydrates, the complex carbohydrates Contains Phytonutrients and Beta Glucan
These above components bring in some key benefits which are essential for us to know. The below section will touch up on that in detail.
Reduce bad cholesterol levels Oats contain good amount of soluble fiber which as they get digested will reduces absorption of cholesterol into blood stream and hence aids in reducing bad blood cholesterol (LDL) without affecting the good cholesterol (HDL). LDLs are one of the key contributors for cardiovascular diseases like heart attacks. If you are keen to know more on good and bad cholesterols here. Reduces High Blood Pressure (High BP) In health studies conducted in recent past, it has been observed that high pressure has been associated with low soluble fiber and protein intake. Hence soluble fiber in oats can add to necessary fiber requirement and subsequently reducing high blood pressure or hypertension possibilities. Promotes weight loss (indirectly) The soluble fiber in oats results in formation of gels. This gel formation ensures that the person feels fuller for a longer duration of time. This
eliminating any need for an inter-meal snack which often tends to be a calorie rich. These snacks are one of the key reasons resulting in derailment of any weight loss plan being executed.
Promote Bowel movements and reduces risk of constipation Insoluble fiber as it enters the digestive system do not dissolve by its nature. In turn as they are spongy they tend to absorb water which is many times its weight. This promotes healthy bowel movement and reduces the risk of constipation. Due to its high water retention power it enables easy movement of waste through the digestive system. Help keep optimal PH in intestines Insoluble fiber also helps keep optimal PH levels in intestines which in turn help provide right ambience for healthy bacteria which are essential for our digestive system.
Stabilize blood sugar levels Unlike simple carbohydrates, complex carbohydrates present in oats tend to spread the raise in blood sugar levels over a longer period of time. This helps in keeping a tab on insulin levels which plays a pivotal role in both preventing diabetics and weight gain. Release energy at a steady pace Due to the nature of carbohydrates, the digestion process is slow in nature and it takes time to release energy out of it. Scientific studies have been shown that regular consumption of oats alter metabolism positively to enhance performance when consumed 45 minutes to 1 hour before exercise.
Phytonutrients (phytochemicals) in researches have shown to processes ability to reduce the risk of different types of hormone related cancer, primarily breast cancer. However there are researches which have shown similar results, albeit on a smaller scale for other hormone related cancers like prostate, endometrial and ovarian cancer. Beta Glucan present in oats is known as biological response modifiers (BRM) for their ability to enhance ability of our immune system. There are also some researches which strongly indicate positive influence in maintaining blood cholesterol levels.
Verdict
Simply put, oats is one of the best wholegrain food out there. It should be part of regular diet of every individual as it has numerous benefits and this article only mentions few of them. Unlike in Wheat and Rice, oats contain a good balance of essential fatty acids, which have been linked with longevity and general good health. All of these great benefits makes oats one of the best food item to be incorporated into your diet.
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