Oats are one of the cereals that provide the most fiber, which is why they are beneficial for regulating blood sugar and cholesterol. They also strengthen the nervous and cardiovascular systems.
Oats are a superfood that is considered a source of nutrients that help maintain good health. This cereal helps maintain energy levels throughout the day, as well as providing a good amount of proteins, vitamins, and minerals that help the well-being of the digestive and nervous systems, among other benefits.
The fiber it contains also helps make oats a food that promotes concentration, gives us energy during the day, and helps us avoid cravings for sweet things, the latter making it an ally for losing weight.
“It is most commonly eaten as porridge, but overnight oats have become fashionable now because they are left out the night before and save us work in the morning. Any way of preparing it is good, as long as we take care of the portions,” adds the professional.
This food can also be eaten combined with yogurt, vegetable drinks, and even in pancakes, cereal bars, or muffins.
Properties of oats
Oats, because they are a whole grain cereal, maintain all their original nutrients. These include fiber, zinc, iron, magnesium, manganese, B vitamins, and beta-glucan.
To a lesser extent, it also provides potassium, selenium, calcium, vitamins E, B2, and B3.
According to nutritionist Graciela Aguilar, this food is low in calories. Approximately 30 grams of whole oats provide 110 calories. In addition, it is the cereal with the most protein and when combined with some legumes it allows obtaining more complete proteins.
Benefits of oats
All the nutrients contained in oats make it a complete cereal that promotes a balanced and healthy diet.
In addition, its contribution of beta-glucans and other antioxidants such as avenanthramides help this food prevent diseases of the cardiovascular system and health problems associated with oxidative stress.
Experts list the most common benefits of oats:
- It has a satiating effect
- Improves digestion
- Prevents constipation and improves intestinal transit
- Regulates blood pressure
- It has an anti-inflammatory effect
- Regulates blood sugar levels and improves insulin treatment
- Reduces skin irritation
- Regulates bad cholesterol
- It is an ally to lose weight
- Avoid glucose ups and downs
- Balances the nervous system
When it is not recommended to consume it every day
Excessive consumption of oats can have side effects, such as promoting weight gain. For this reason, experts recommend that portions should always be respected, to avoid it becoming a harmful food instead of a health benefit.
“Let us remember that oats are a source of carbohydrates, and if we eat them prepared in a very salty way, they can help us gain weight. For this reason, they are recommended in diets that have this objective. We cannot point out food as good or bad, we simply have to adjust it to what we want,” Aguilar emphasizes.
The nutritionist also points out that in some people oats tend to cause gas and stomach inflammation. In these cases, it is not recommended to consume them daily, because it could harm the digestive system.
It is also not advisable to consume this cereal for people who suffer from diverticulitis, diarrhea or gastroenteritis, colitis, or Crohn’s disease. Also, if you are celiac or have anemia some components of oats do not allow the absorption of iron.
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