Oats as a food with a history of more than 2100 years, first appeared in the Warring States period. But at that time, oats were actually used as grain feed for livestock, such as horses and cattle, and in the ranking of cereal crops in China, oats ranked in the sixth position. And oats from the former grain feed to nowadays people eat food, in fact, is due to the development of the times as well as the improvement of people's living standards decided.
Nowadays, oats, as a generally popular "net red" food, but also has a weight loss, lowering blood fat, lowering blood sugar, and other efficacy by the outside world. The young and the old scrambled to buy them, and at one time caused the most healthy dietary trend of eating oats. At that time, the popularity of such a phrase, "grains and cereals, oatmeal king". Whether it is online popularization or offline lectures, there is not an expert or scholar who does not praise oats, and there is not a person who does not call for oats as a daily staple food to eat.
Previously mentioned, in the promotion of oatmeal, some people once played "five grains, oatmeal is the king" slogan. Indeed, there is a certain amount of publicity over the phenomenon, but it is also because oats do have such and such advantages, which makes people can be so publicized. So what are the main benefits of oats? There are mainly the following three points, after understanding these three points, you can according to their own needs more reasonable consumption of oats.
1. Extremely high nutritional value
People who have eaten oats know that oats will leave a light flavor in the mouth.
The nutritional value of oats is very high, not even less than fish, meat, eggs, oats are rich in proteins, amino acids, fats, linoleic acid, and a variety of minerals and vitamins.
According to scientific research, protein has the highest content of oats in many nutrients. This is backed up by experimental studies in which researchers tested 145 types of oatmeal. In these oatmeal, the protein content is as high as 14% to 20%, and contains 18 kinds of amino acids, the 8 kinds of amino acids needed by the human body are also included.
2. Significantly reduce cardiovascular and liver cholesterol
A study conducted by the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention (CDC) and the Key Laboratory of Engineering Education of the Department of Environmental Medicine of Southeast University (SEU), showed that oats have a significant reduction in the cholesterol content of the human body. The study was published in the International Journal of Frontier Immunology.
Oats are very rich in dietary fiber, minerals, vitamins, and other nutrients.
To complete the study, researchers compared 210 people with mildly elevated cholesterol to 80g of oats/rice per day for 45 days.
After 45 long days, the researchers found that cholesterol and LDL cholesterol dropped by 5.7% and 8.7% in the oat group, and by 3.0% and 3.9% in the rice group. This leads to a convincing conclusion that oat consumption is helpful in lowering cholesterol and LDL cholesterol levels in the body.
The reason why oats are able to lower cholesterol is because there are elements in the nutritional composition of oats that can lower cholesterol levels in the human body. As an important food for human health, oats contain dietary fiber, unsaturated fatty acids (such as oleic acid), polyphenols, and nutrients such as calcium, phosphorus, iron, proteins, amino acids, multivitamins, minerals, and beta-glucans.
These nutrients replenish the elements needed by the human body to avoid a situation where the body is deficient in vitamins and minerals. A 2014 study strongly supports the assertion that oats can lower cholesterol, finding that subjects who consumed more than 3 grams of beta-glucan per day could lower their total cholesterol by 0.3 mmol/L. And 100g of oats contains about 4g of beta-glucan, which is more than enough to meet the requirements.
3. Increase satiety, help to lose weight
The choice of many people to lose weight is to eat less, often lead to eating food can not produce enough sense of satiety, both want to lose weight and do not want to be starved to death, so what to do?
In fact, oats can solve this problem. Many people find that eating only two eggs in the morning and then drink a glass of milk oats, will not feel hungry at all, the whole morning is very energetic. But if you only eat a bag of bread in the morning, you will quickly become hungry, resulting in a lack of energy in the morning to concentrate, why is this?
Research has found that the main culprit in people not eating enough is too little dietary fiber. While oatmeal has a high content of dietary fiber, consuming the right amount of oatmeal is enough to produce enough satiety to avoid the phenomenon of hunger pangs.
Oatmeal is naturally used as a weight loss product because of its ability to increase the body's sense of fullness so well. After a strong sense of satiety, it will make the oats in the gastrointestinal tract to digest and absorb slower, and people hungry slow naturally eat less. This naturally reduces the number of meals and the amount of food needed for each meal, which naturally helps with weight loss.
Many people rush to buy oats at the mall or online after hearing about the benefits of oats, and after consuming them for a while, they find that oats don't seem to be as good as they thought. Not only does it not lower blood sugar, but it also increases the blood sugar of many elderly people who eat it, so why is that? This is actually because people buy oatmeal is not right, eating method also appeared on the wrong to lead to. So can oatmeal lower blood sugar in the end?
It is important to know that oatmeal has a high content of soluble dietary fiber, and this kind of fiber in the body can interact with sugar, to a certain extent, play a role in reducing the absorption and utilization of sugar. is a food that can help diabetics stabilize their blood sugar, but it should be noted that oatmeal is not the more you eat, the greater the effect. Never take oatmeal as a staple, three oatmeal a day. Only just the right amount of oatmeal, in moderation, to maximize its effectiveness.
Not only that, but other nutrients in oatmeal can effectively improve insulin sensitivity and prevent constipation.
Eating oats is extremely beneficial for diabetics as well as people who are constipated all the time. One of the nutrients in oatmeal is called beta-glucan, which can effectively lower blood lipids and control blood sugar. And beta-glucan can form a gel-like substance in the digestive system, which can slow down the body's digestion and absorption of carbohydrates, and can help people control blood sugar smoothly.
Many people have this question, the supermarket this or that so-called weight loss products such as cereals, oatmeal, etc., they are a class of products? Oatmeal is processed from oats, and the main raw material of cereal is actually corn and other grains. Oatmeal is milled from oat kernels without additives and has a higher nutritional value but is also relatively expensive.
According to experts, oatmeal contains a wide variety of ingredients, including oats, corn flakes, wheat flakes, and so on. So for the above question can actually be answered this way, you can call oatmeal cereal, but cereal includes oatmeal and not only refers to oatmeal. Many people are muesli and oatmeal can not be distinguished, want to buy oatmeal but bought into the muesli, home consumption and found and the efficacy of the proclaimed is not the same, so that there is about oatmeal can lower blood sugar and lipid claims are wrong.
And the reason why the actual effectiveness of the oatmeal sold at the mall and online is worse, not only because the customer himself will be cereal as oatmeal. Because plain oatmeal doesn't taste as comfortable, many businesses have thought to add other things like cornflakes, yogurt kernels, and other flavor-adjusting things to the oatmeal-making process. This is what makes people think that oatmeal is not as good as it is cracked up to be.
As for how to buy oatmeal, experts suggest four ways to make sure you buy oatmeal with nutritional value.
1. Look at the ingredient list
Buy oatmeal with a simple ingredient list and preferably with only oatmeal ingredients: As mentioned above, many oatmeal products contain a wide variety of food ingredients. Merchants in the sale of this food is to promote the high calcium, iron, high protein, but in fact, the oatmeal add some materials to lower blood fat, lower blood sugar effect will be greatly reduced.
If you want to reduce blood fat, blood sugar and intake of more nutrients, it is best to choose a single pure oatmeal.
There are many people who uphold a truth when buying things, the expensive must be good. This may be true when it comes to other things, but you have to be careful when it comes to food. And the same is true when choosing oatmeal, we have to look at the content of the food rather than the outside packaging.
3. It's best to eat oatmeal after it's been cooked
A lot of friends have been having trouble deciding between rinsing and cooking their oatmeal, so how do you eat oatmeal in the end?
Oatmeal with cooking method for consumption, not only can more complete preservation of its nutritional value. It also enhances satiety and stabilizes blood glucose levels in the human bloodstream, preventing a significant rise in blood glucose.
After a series of introductions above, we can clearly understand that oatmeal is indeed a very nutritious food.
After a series of introduction, we can clearly understand that oatmeal is a very nutritious food.
Therefore, people who want to eat oatmeal should pay attention. It is best to choose pure oatmeal rather than oatmeal products that are blown out of proportion, and do not choose to use hot water to eat in order to pursue convenience, the most appropriate way to consume oatmeal is to cook and eat. Understand the above selection and consumption methods, eat oatmeal in moderation, but also pay attention to, do not just eat cereal, otherwise it may lead to a nutritional imbalance in the organism, but not the effect of health, there may be a health impact.