Nutritional value of oats
Nutritional value of oats
Oatmeal is extremely popular as a nutritious breakfast. A
good source of fiber, carbohydrates and the powerful fiber beta-glucan. It is
also a good source of protein and essential amino acids, and not only that, it
also contains vitamins, minerals and antioxidant plant compounds.
- One-half cup (78 grams) of dry oats contains:
- Manganese: 63.91% of the DV
- Phosphorous: 13.3% of the daily need
- Magnesium: 13.3% of the DV
- Copper: 17.6% of the DV
- Iron: 9.4% of the DV
- Zinc: 13.4% DV
- Folate: 3.24% of the DV
- Vitamin B1 (thiamine): 15.5% of the daily value
- Vitamin B5 (pantothenic acid): 9.07% of the daily value
It also contains small amounts of potassium, calcium,
vitamin B6, and vitamin B3. All of these vitamins and nutrients have
significant effects on the human body. Therefore, we recommend eating it
because it is a nutritious meal for those who want to eat a nutritious and
healthy breakfast rich in fiber.
The health benefits of oats
Packed with important vitamins, minerals, fiber and
antioxidants, oats have been shown to have major benefits in studies and are
one of the most nutrient-dense foods you can eat. Here are the main health
benefits of oats:
Contains powerful soluble fibres:
As mentioned, oats are rich in beta-glucan, a soluble fiber
that dissolves in water and forms a thick, gel-like solution. This gel helps
lower blood sugar and insulin response, increases satiety and increases the
growth of good bacteria. in the digestive system.
Rich in antioxidants:
Oats are rich in antioxidants and polyphenols, which are
plant compounds that are beneficial to the body because they contain avenanthramides,
which may reduce the risk of heart disease by increasing the production of
nitric oxide.
It also contains ferulic acid in concentrations, which is an
antioxidant that protects the skin from pollution and harmful rays.
Lowers blood cholesterol levels:
Studies have shown that oatmeal contains beta-glucan, which
can help reduce total and bad cholesterol levels because it increases the
secretion of cholesterol-rich bile, which leads to lower levels of circulating
cholesterol.
The antioxidants and vitamin C in oats also prevent the
oxidation of low-density lipoprotein.
Helps lose weight:
Oats keep your stomach full for longer. Oats are also
filling and can help you reduce calorie intake and lose weight.
The glucan fiber in oatmeal helps you lose weight by keeping
you feeling full. Beta-glucans may also stimulate the release of peptide YY
(PYY), a hormone produced in the intestines in response to food consumption.
Maintains digestive health:
Oatmeal contains fiber that promotes regular bowel movements
and helps prevent constipation. Research shows that oat fiber is more effective
than the fiber found in fruits and vegetables. It also helps treat digestive
problems such as diarrhea, constipation, and irritable bowel syndrome.
Helps sleep better:
Oatmeal contains many vitamins, including vitamin B6, which
helps the brain produce serotonin. It also contains melatonin and complex
carbohydrates, which help get more tryptophan into the brain and help you sleep
better.
Boosts athletic performance:
Oats are a good source of carbohydrates and protein as well
as a source of calories and energy. Scientific research has shown that eating
oatmeal about 45 minutes before exercise improves metabolism and athletic performance.
Improves blood sugar control:
Not only can oatmeal help lower blood sugar levels,
especially in people who are overweight or have type 2 diabetes, but it can
also help treat insulin sensitivity.
This is entirely due to beta-glucan's ability to form a
thick gel that helps glucose absorb into the bloodstream and delays gastric
emptying.
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