What is Oats?Benefits of oats:

The oat,''Avena sativa'', is an important grass, the second, in temperate countries, after wheat. Belonging to the tribe of ''Avena'' which has about fifty species annually, biennial or perennial.

[Image]In general, its leaves are linear,ciliated,and provided with a long ligule sheathing at the base.At flowering,panicles are formed or the flowers are erected in clusters on long peduncles.Two or three hermaphroditic flowers from the spikelets.The fruit is an elongated carypose inside persistent or deciduous bales or glumella.

Oat

This cereal is widely consumed by the Scandinavians and the Scots.

Originally from Asia, it was cultivated by the Greeks and Romans before being cultivated by the Gauls. In our time, the two main producers of oats are the United States and the USSR.

Nowadays, the cultivation of oats is in decline in favor of corn, barley and potatoes, due to its poor productivity and the abandonment of its traditional use.

Nevertheless, the fruit of this grass has a nutritional value approximately equal to that of wheat and an energy power considered superior.

Original Oats are an entire food, scientifically referred to as cereal oats.

Its natural beans take an extended time to cook.For this reason,most people like to consume it 

Within the sort of oat flakes.

Instant oats are the foremost popular variety. It takes a comparatively short cooking time and therefore the outcome may be a rather pasty consistency.

Oats are commonly eaten for breakfast as oatmeal (what British call porridge). It's made by boiling oat flakes in water or milk, which may then be sweetened with sugar .

Oat flakes also are used as an ingredient during a big variety of food , including muffins, biscuits and cereal bars.

Here are some beneficial properties of this healthy ingredient.

1. it's incredibly nutritious

The nutritional composition of oats is well balanced. It's an honest source of carbohydrates and fiber, including the powerful beta-glucan. It also contains more protein and fat than most grains and is rich in important vitamins, minerals and antioxidant plant compounds.

Half a cup (about 80 grams) of dry oats contains:

Manganese: 191% of the RDI

Phosphorus: 41% of the RDI

Magnesium: 34% of the RDI

Copper: 24% of the RDI

Iron: 20% of the RDI

Zinc: 20% of the RDI

Folate: 11% of the RDI

Vitamin B1 (thiamine): 39% of the RDI

Vitamin B5 (pantothenic acid): 10% of the RDI

Reduced amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

One serving of this sort provides 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat and eight grams of fiber, but only 303 calories. In practice, this suggests that oats are among the foremost nutritious foods you'll eat.

2. it's rich in antioxidants

Whole oats are rich in antioxidants and beneficial plant compounds called polyphenols. The foremost notable may be a unique group of antioxidants called avenanthramides, which are found almost exclusively in oats.

Avenanthramides can help reduce vital sign levels by increasing the assembly of gas . This gas molecule helps dilate blood vessels and results in better blood flow

In addition, avenanthramides have anti-inflammatory and anti-itch effects. Ferulic acid, another antioxidant, is additionally found in large quantities in oats.

3. Contains beta-glucan

Oats contain large amounts of beta-glucan, a kind of soluble fiber. Beta-glucan partially dissolves in water and forms a thick gelatinous solution within the intestine.

The health benefits of beta-glucan fiber include:

reduction of LDL and total cholesterol levels

reduction in blood glucose and insulin response

increased feeling of fullness

increased growth of excellent bacteria within the alimentary canal

4. It can lower cholesterol levels

Heart disease is the leading explanation for death worldwide. A serious risk factor is high cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective in reducing total and LDL cholesterol levels.

Beta-glucan can increase the excretion of cholesterol-rich bile, thus reducing the circulating levels of cholesterol within the blood. The oxidation of LDL ("bad") cholesterol, which occurs when LDL reacts with free radicals, is another crucial step within the progression of heart disease: it produces inflammation of the arteries, damages tissues and may increase the danger of heart attacks. and stroke.

A study reports that the antioxidants in oats work alongside vitamin C to stop the oxidation of LDL

5. Can improve blood glucose control

Type 2 diabetes may be a common disease characterized by significantly elevated blood sugars. It always results from a reduced sensitivity to the hormone insulin.

Oats can help reduce blood glucose levels, especially in overweight people or people with type 2 diabetes. It also can improve insulin sensitivity.

These effects are mainly attributed to the power of beta-glucan to make a thick gel that 

delays stomach emptying and therefore the absorption of glucose into the blood.

6. It can assist you reduce

Oatmeal (porridge) may be a delicious food and also generates a sense of satiety. Eating oat-rich foods can assist you in eating fewer calories and reducing weight .

Since beta-glucan reduces the time it takes for the stomach to empty food, it can increase the sensation of "fullness".

Beta-glucan also can promote the discharge of peptide YY (PYY), a hormone produced within the intestine in response to consumption. This satiety hormone has been shown to scale back calorie intake and may reduce the danger of obesity.

7. Can aided in skin care

It is not a case that

oats are found in numerous skin care products. Companies producing these products often list finely ground oats as "colloidal oatmeal".

In 2003, colloidal oatmeal was approved by the American FDA as a protective substance for the skin. But actually , oats have an extended history of use within the treatment of itching and irritation in various skin conditions. For instance , oat-based skin products can improve the unpleasant symptoms of eczema.

Note that not that which is consumed orally.

How to include oats in your diet?

You can enjoy oats in several ways. The foremost popular method is to easily eat oatmeal (porridge) for breakfast.

Here may be a very simple thanks to prepare it.

1/2 cup of oat flakes

1 cup (250 ml) of water or milk

A pinch of salt

Method:

Combine the ingredients during a saucepan and convey to a boil. Reduce the warmth and continue cooking, stirring occasionally, until the oats become soft. you'll sweeten this preparation with raw sugar, honey, and syrup .

To make it tastier and even more nutritious, you'll add cinnamon, fruit, nuts, seeds and / or Greek yogurt.

Do oats contain gluten?

Although oats are naturally gluten-free, they will sometimes be contaminated with gluten. are often "> this is often because the seeds can be harvested and processed using an equivalent production lines as other cereals that contain gluten

If you're celiac or have a gluten sensitivity, choose certified gluten-free oat products.

"This post is only informative and doesn't represent health or curative information. Any treatment, even natural, should be agreed together with your doctor.