Many people believe that the oatmeal is one of the healthiest choices for breakfast that they can make. The truth is that the oats are loaded with antioxidants, minerals, and vitamins, and are the only source of avenanthramides, which have strong heart-boosting properties.
For instance, a portion (30g) of raw oats contains 66% carbohydrates, 17% protein, 11% fiber, and 7% fat.
Here is how that is reflected in your health:
Together with the fiber contained in the oats, the carbs are very beneficial, as this combination allows them to release much slower into the bloodstream.
The good point is also, that 11% of the carbohydrates are fiber and 85% are starch, which is much different than the starch in other grains, where it is higher in fat and viscosity.
There are types of starch contained in the oats:
– Resistant starch (25%)
This starch is not digested like other starch, but helps digestion and feeds good gut bacteria
– Slowly digested starch (22%)
This starch is more slowly broken down and absorbed
– Rapidly digested starch (7%)
This starch is quickly broken down and converted into glucose
In the oats are found soluble and insoluble fiber, but they are the richest in the soluble fiber beta-glucan.
Beta-glucan offers many health benefits, such as:
– Lowering blood sugar and insulin levels
– Stimulating the excretion of bile acids
– Lowering the risk of heart disease
The soluble fiber suppresses appetite, slows down digestion and leads to satiety.
Protein has the ability to provide a feeling of satiety and building and maintaining muscles.
Oats contain a high-quality protein (avenalin – 80% protein), which is similar to the protein in legumes. It also contains a minor protein avenin, which is similar to gluten in wheat.
Whole oats contain mostly unsaturated fatty acids and are higher in fat than more grains.
Besides the benefits of oats mentioned above, for you who love them it is very important to know the following things:
– Instant and processed oatmeal should be avoided, as it is high in sugars and artificial flavorings
These compounds can cause blood sugar spikes, so instead of them choose steep cut or rolled oats, which are effective in releasing a steady glucose into the bloodstream.
– Control the portion of oats, as it is high in sugars
Eating small portions will still keep you full.
– Add nutrient-dense toppings,
You can add seeds, fresh fruits, nuts, maple syrup, honey, nut butter, dried coconut,
– Avoid sugary toppings like dried cranberries, or raisins
– Choose oatmeal processed in a gluten-free facility if you are celiac or sensitive to gluten.
Knowing these notes you can enjoy your bowl of oats and take its countless health benefits!