5 reasons why you should switch to oatmeal

5 reasons why you should switch to oatmeal

Oats are a wonderful, whole-grain food that is great for your heart and can satisfy your appetite. Oats are extremely healthy to eat — they are full of nutrients, vitamins, minerals, antioxidants, and fiber. People who eat oatmeal regularly tend to have lower cholesterol levels, weight loss or control problems, high blood pressure issues, and type 2 diabetes.

Oat grains have soluble fiber, which helps lower LDL (bad) cholesterol levels in the body. The insoluble fiber in oats also keeps you feeling fuller longer so that you don’t get hungry as quickly between meals. Despite all this goodness them, oat grains do not raise blood sugar levels because they are low on the glycemic index scale which measures how much impact foods have on blood sugar levels.

Oats are also believed to play a significant role in heart disease prevention and reducing the risks of certain cancers such as colon cancer. Oat bran contains phenolic acids, which have antioxidant properties and can help reduce cholesterol levels.

Phenolic acid is shown to block an enzyme that converts testosterone into dihydrotestosterone (DHT) – a hormone that encourages male pattern baldness and may contribute to prostate problems. Eating oats regularly does not give men breasts or make them more effeminate as it can sometimes happen if they take estrogen supplements for other reasons.

Doesn’t oats contain gluten? You might wonder after reading this; well, yes it does but there are many types of oats available on the market today that don’t contain gluten like:

oats that are labeled as certified gluten-free oats, which means the grains have been grown and processed in a special environment so there is no chance of cross-contamination with other products containing gluten.

quick or old-fashioned rolled oats, groats (the whole oat kernel), steel-cut oats, and flour made from grinding those three types of oats listed above. There’s even oat bran available for those who want to include it in their diet since this high-fiber food helps with weight loss efforts.

What kind of oats should I buy and what should I avoid? The two most important things you need to look at when selecting your type of oats are: first if they were processed in an environment where gluten-containing grains were also processed so cross-contamination with gluten-containing oats is a possibility.

Secondly, you need to check if the package says 100% oats or if it states they are made of “multi-grain” which means there is more than one type of grain contained in them and that can be anything but not oats most often.

Make sure your whole grain oats do not contain wheat; many brands today try to lure their customers by claiming that they offer oat products without mentioning ‘gluten free’ on them (watch out if the ingredients include words like ‘wheat germ’). The following list is divided into groups where some options might fit better one kind of person compared to another; however, all choices here are good nutritious additions to your daily diet.

Oat grain benefits:

oats have a larger amount of soluble fiber in them compared to other grains so they lower cholesterol levels, which also helps reduce risks of heart disease and type 2 diabetes in addition to helping with weight loss efforts in some cases. The insoluble fiber in oats keeps blood sugar levels stable by slowing down the absorption of sugar into the bloodstream;

this reduces insulin needs and also helps prevent blood sugar spikes after eating oat grains. Oats are rich in beta-glucan, which is a very good (and natural) ingredient that can help destroy harmful bacteria like E. coli and salmonella while strengthening your immune system’s ability to fight off these types of common food poisoning-related illnesses.

Oats are also rich in B vitamins, which help regulate metabolism and provide energy to your body along with folic acid. Oats contain vitamin E which is an antioxidant that protects the cells of your body from free radicals, which can cause cell damage over time.

Oat bran health benefits:

Bran has a larger amount of fiber than regular oats (whole or rolled) so this high fiber food helps prevent constipation, hemorrhoids and may reduce risks of colon cancer. Oat bran contains phenolic acids, which have antioxidant properties and antioxidant properties; phenolic acid is shown to block an enzyme that converts testosterone into dihydrotestosterone (DHT) – a hormone that encourages male pattern baldness and may contribute to prostate cancer.

Oat bran is a great addition to your daily diet if you suffer from irritable bowel syndrome since it helps with diarrhea, cramping, and bloating associated with this common inflammatory bowel disease. Bran also contains avenanthramides, which are antioxidants responsible for the antioxidant benefits of oats shown in studies on lab animals exposed to certain chemicals that cause oxidative stress.

Some inflammation-fighting foods found in oats help fight off arthritis symptoms by inhibiting the enzymes that produce COX-2, which plays a role in pain and swelling experienced during conditions like arthritis, tendinitis, or other types of joint inflammation.

Eating oat bran may reduce your risk of developing hemorrhoids due to being high in soluble fibers that help prevent constipation as well as being a good source of bioflavonoids, which have been shown to have anti-inflammatory effects.

Oat flour health benefits:

This type of whole grain is great for baking since it creates moist baked goods that stay fresh longer than those made with regular white flour due to the extra fiber and water content in the oats. The ratio between oat bran, whole rolled oats, and ground oat flour is 90/10/0 so there’s more fiber and protein in this flour compared to regular whole wheat or unbleached flours.

Oat flour is also high in thiamin (vitamin B1) content so this is a great addition if you are following weight loss plans since studies show that eating foods with thiamin may help you lose weight faster. This type of whole grain also helps lower cholesterol levels since it is rich in beta-glucan soluble fiber that traps bile acids in your digestive system, which then gets eliminated from the body instead of being recirculated back into your bloodstream where it can increase bad cholesterol levels.

Gluten-free oats health benefits:

Oats do not contain gluten so they are naturally good for anyone who has an intolerance to this common protein found in wheat, barley, and rye (see if the ingredients include words like ‘wheat germ’).

Oats are known to improve bowel regularity by adding bulk or roughage to stools, which stimulates muscles located in the intestines to work properly. Oats help reduce constipation problems since the fiber contained in oats swells up once it reaches your stomach, which stimulates muscle contractions that move food through your intestinal tract.

Oats are one of the best sources of plant-based protein containing all nine essential amino acids so this is a great food for vegetarians and vegans to incorporate into their daily diet plan. Gluten-free oats are also rich in antioxidants called avenanthramides, which have anti-inflammatory properties so these are good foods to include if you suffer from arthritis or other diseases related to chronic inflammation. This type of whole grain has been shown to reduce LDL cholesterol levels by 10%, which enhances blood vessel health and reduces the risk of developing cardiovascular disease.

Oat bran is high in soluble fiber which stimulates healthy bowel regularity and has been shown to help reduce constipation problems. Oat bran also lowers cholesterol levels, which is why it makes an excellent addition if you are following weight loss plans since studies show that eating foods with beta-glucan decreases LDL cholesterol.

This type of whole grain reduces the risk of heart disease by reducing cardiovascular risks factors like having elevated triglycerides, low HDL (good) cholesterol levels, increased blood pressure, or being overweight/obese.

Oats dietary fiber content:

Oat bran is one of the best sources of natural dietary fiber so 1 cup cooked contains 7 grams of total dietary fiber, 2 grams of soluble fiber, and 5 grams of insoluble fibers. Whole rolled oats and ground oat flour contain 5 grams of total dietary fiber, 1 gram of soluble fiber, and 4 grams insoluble fibers per one cup cooked.

Oat bran benefits:

Consuming 10 grams or more per day helps lower LDL (bad) cholesterol levels by about 3%. Oat flour health benefits: Rolled oats are also high in manganese content so this is a great whole grain for athletes since it helps create energy from protein and carbohydrates at a faster rate.

This type of whole grain contains thiamin, riboflavin, niacin, and folic acid (vitamin B), which all play key roles in producing cellular energy. Grains like oats also stimulate hair growth due to vitamin E content which may help improve your skin if you suffer from acne or other skin-related problems since vitamin E is essential for skin health.

Rolled oats help control blood sugar levels by slowing down digestion and absorption of carbohydrates, which may be helpful for individuals with diabetes since these types of foods can also lower your cholesterol level.

Oat flour can also help treat intestinal gas ( flatulence ), indigestion and prevent diarrhea because the fiber contained in oats traps water during food processing to produce a gel that lines the intestinal tract and may trap some undigested particles.

High oat bran foods list:

Whole rolled oats and ground oat flour (oatmeal) are healthy additions to anyone’s daily diet plan but it’s important to not overdo it if you are suffering from celiac disease or non-celiac gluten sensitivity.

If you are suffering from irritable bowel syndrome (IBS) or other gastrointestinal disorders, make sure to increase fiber intake slowly since foods like oatmeal may be difficult to digest for some people.

Oat bran side effects: Eating too much oat bran can cause choking, vomiting, nausea, and stomach pain. Oats also contain phytic acid which reduces the number of minerals that your body absorbs during digestion so if you want to benefit more by adding this grain into your daily diet plan; make sure to soak oats overnight in water before cooking them (rinse well).

Oat bran recipes:

1 cup cooked rolled oats contains 153 calories, 6 grams protein, 27 grams carbohydrates (3 grams fiber), and 3.5 grams fat.

Oatmeal cookies recipe:

Ingredients: 1/4 cup packed brown sugar, 1/2 teaspoon vanilla extract, 1 large egg white, 1 cup quick-cooking oats. Directions: Preheat oven to 350 F (175 C) degrees. Combine all ingredients in a bowl until well mixed. Drop by rounded tablespoonfuls onto a baking sheet lined with parchment paper or silicone mat spray lightly with cooking oil so it has a moist surface for even spreading of batter during the baking process. Bake 14-15 minutes or until firm when touched gently in the center. Cool slightly on sheets before moving to wire racks to cool completely. Yields about 15 cookies.

Oat bran muffins recipe:

Ingredients: 1 1/2 cups oat bran, 1/2 cup all-purpose flour, 3/4 cup white sugar, 1 teaspoon baking powder, 1/4 teaspoon salt, 2 eggs, 2 tablespoons vegetable oil, 6 ounces buttermilk, or 6 ounces whole milk mixed with 2 teaspoons vinegar. Directions: Sift together dry ingredients in a large bowl.

In another bowl whisk together wet ingredients. Add wet mixture to dry ingredients and stir until just moistened then spoon into well-greased muffin pan filling about 3/4 full. Bake at 400 F (200 C) degrees for 20-25 minutes or until the toothpick inserted comes out clean. Cool in pan on a wire rack before serving.

Oat bran bread recipe:

Ingredients: 1 cup oat bran, 3/4 cup boiling water, 2 tablespoons vegetable oil, 1/2 teaspoon salt, 1 tablespoon brown sugar. Directions: Combine ingredients in a bowl and mix well to form a dough then shape into a 7 inch long round loaf on an ungreased baking sheet.

Cut diagonal slashes on top of the loaf with a sharp knife about 1/2 inch deep then bake at 350 F (175 C) degrees for 30 minutes or until light golden brown around edges and sounds hollow when tapped gently on the top. Serve warm with butter.

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