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Oats are gluten-free whole grain, full of vital nutrients. Its nutritional profile is studded with stalwarts such as vitamins, minerals, fibre, and antioxidants. Including this grain in your diet, will ensure that your body is provided with health benefits, ranging from weight management, lowering of blood sugar levels, and reducing the risk of heart disease.
You may include oats in your diet in the form of porridge, oatmeal, granola, breakfast cereals like muesli, and savoury dishes such as idli and paratha.
1. Wholesome goodness
Oats are well-balanced when it comes to their nutritional value. As per research by the Journal of Vascular Health and Risk Management, oats are a good source of carbohydrates, vitamins, minerals, fibre, and protein. They also contain antioxidant properties, making them nutrient-dense food.
2. Ensures you get your dose of antioxidants
Oats are rich in antioxidants, such as avenanthramides, polyphenols, and ferulic acid. A study by Nutrition Reviews – Oxford Academic, revealed that the antioxidant properties of oats help deliver anti-inflammatory effects to the body, and dilate blood vessels, leading to enhanced blood flow.
3. Reduce the risk of heart disease and diabetes
Including oats in your diet, could help lower the LDL (bad) cholesterol levels, thereby preventing the occurrence of heart ailments. The beta-glucan content in oats increases the release of cholesterol-rich bile, as per research by the Journal of Nutrition. The said study highlighted the release of the said bile, hampers the circulation of bad cholesterol in the blood, thereby reducing the risk of heart diseases.
The beta-glucan also has the ability to form a thick gel, which helps delay the emptying of the stomach, and absorption of glucose into the blood. Hence, consuming oats is also beneficial for managing diabetes.
4. Helps in relieving constipation
A study by Annals of Nutrition and Metabolism indicates that the fibre content in oats helps relieve constipation. Fibre works brilliantly for digestion, and also improves constipation issues, as it has a natural laxative effect. The fibre content absorbs the water in the body, which helps add bulk to your stool, speeding up its passage through your digestive tract.
5. Weight management
As beta-glucan delays the time taken by the stomach to empty the food, you may end up feeling full for longer durations. As per research by Appetite Journal, oats promote the release of peptide YY, a hormone produced in the gut when we eat food. This hormone helps with providing a feeling of satisfaction after eating a meal, making us consume fewer calories, and aiding weight loss.
So ladies, include oats in your diet to benefit from its wholesome nutritional profile!