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Oats, 7 properties and benefits of an underrated food

Many studies suggest that a diet low in whole grains can increase the risk of developing cancer, type 2 diabetes and heart attack. One of the richest cereals from a nutritional point of view, but often underestimated, oats are to be included in the daily diet.

Native to India, oats were mainly used as horse feed, but since its numerous beneficial properties were discovered it has also become part of our diet.

Thanks to its versatility, this cereal can be consumed in different ways: in grains, in flakes, but also in the form of drink and flour as an ingredient for other preparations, sweet and savory.

Oats: nutritional properties

From a nutritional point of view, oats are low in fat and have a good protein content, which is why they are also perfect for use in low-calorie diets for those who want to lose weight.

Rich in soluble and insoluble dietary fiber, oats contain beta-glucan and pectin useful for keeping bad cholesterol levels under control and promoting intestinal regularity.

Among the vitamins present, vitamin A and those of group B, in addition to many mineral salts including phosphorus, which contributes to the well-being of bones, teeth and memory, promoting the cellular reconstruction process.

Among other minerals we also find iron, calcium, zinc and potassium, the latter essential for the regulation of blood pressure and the elimination of water retention.

The presence of some alkaloids, in particular, should not be underestimated gramina e avenalumina, organic substances capable of positively affect mood, counteracting insomnia and nervousness.

In terms of composition, oat grains are mostly composed of starches and carbohydrates (60-70%), but they are also an excellent source of vegetable proteins (about 15%) and good fats.

The best time to consume it

The best time to consume oats is the breakfast, to have a booster of energy and face the day staying full for a long time.

One of the most popular oatmeal recipes is the porridge, which involves cooking them in liquid (water or milk). The porridge it is quickly prepared and the recipe can be sweetened and enriched with sugar, honey or maple syrup. You can also add spices, such as cinnamon or vanilla, or orange or lemon zest.

The basis of the recipe can be varied in many ways, and online you will find different, but basic ones the ratio of oat flakes to milk (or water) is 1 to 3, but also 1 to 4 if you prefer a softer soup.

Much loved by sportsmen are the pancakes proteici based on egg whites and oatmeal (or instant oats) and there are those who also appreciate oat flakes in yougurt, perhaps together with berries, honey and dried fruit for a complete and nutritious breakfast.

If you prefer instead of the more classic biscuits to be dipped in milk or tea, but you don’t want to give up the line, the preparation of this variant is very easy. super light which provides only three ingredients needed and no butter, eggs or milk.

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Oats: contraindications and side effects

Although it can be considered a real one superfood, it is good to know that in some cases the consumption of oats can cause unwanted effects and it is therefore better to avoid it.

Apart from any allergies or intolerances, it should be considered that the high amount of fiber provided by oats can cause abdominal bloating, while the purines contained in it also cause those suffering from rheumatic pathologies he should avoid it.

Separate discussion for those affected by celiac disease: Basically, oats contain a very low percentage of gluten, so much so that they could be included without complications in the diet of those with celiac disease. The problem arises when this percentage is altered by the contamination with other cereals. For this reason, celiac disease sufferers should always know the exact origin of oats or check that the wording “gluten-free” is clearly marked on the label.

But now let’s find out in more detail the benefits of oats for our body and why, if we don’t already do it, we should really include it in our diet.

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