Oat: Properties and Benefits

Highly nutritive and versatile, the oatmeal has lots of health benefits and there are many reasons to include it in your diet. Undervalued for many years, it has gained prominence in the power supply to the Portuguese in the last decade. Know the properties, benefits and sample our dozens of suggestions for recipes with this cereal.

Properties and Benefits of Oat

Undervalued for many years by some countries, where it was used only as food for animals, the oatmealhas characteristics that give it the title of superfood.

Being one of the complex carbohydrates, the most interesting from the nutritional point of view, it is a great food to include breakfast and in between meals. See what this cereal can do for you.

REASONS TO INCLUDE IT IN YOUR DIET

With a nutritional profile enviable, this cereal is an excellent source of energy. We highlight the fact that strengthen the immune system and help prevent heart disease and also diabetes.

It also contains a high fiber content, which makes this cereal has a regulatory action of the intestinal transit, avoiding constipation, while preventing the proliferation of cancer cells in the colon. Still it helps lower the cholesterol levels, while at the same time reduces blood pressure.

The prolonged release of energy of carbohydrates and strengthening of muscle glycogen makes it the ideal option for a meal pre-workout, race, or even for a breakfast. That is why this is one of the foods of choice of the people of the year.

It is still recommended in states of anemia, weakness and chronic fatigue. It is also very useful when incorporated in the feed of pregnant or breast-feeding, infants and in recovery from illness.

Learn here about various options of oatmeal to be able to take advantage of all its benefits:

8 BENEFITS OF OATS

  1. Slims
  2. Regulates the levels of cholesterol
  3. Regulates the intestine
  4. It regulates the sugar levels in the blood
  5. Controls blood pressure
  6. Reduces the risk of colon cancer
  7. Anti-inflammatory
  8. Energy

PROPERTIES OF THE OAT – NUTRITIONAL VALUE

The best: its nutritional value. Take note of the following values per 100 grams:

  • Calories: 366 Kcal
  • Fat: 5,8 g
  • Carbohydrates: 61,7 g
  • Protein: 13,5 g
  • Fiber: 6,7 g

MINERALS

  • Iron
  • Calcium
  • Phosphorus
  • Magnesium
  • Potassium
  • Zinc

VITAMINS

  • Vitamins of the B complex
  • Vitamin E
  • Folatos
  • Thiamine

OATMEAL AND CHOLESTEROL

It is important to highlight its importance in the regulation of the values of cholesterol. In its composition contains a soluble fiber, beta-d-glucan, which was considered by the Food and Drug Administration (FDA), a component responsible for the decrease of total cholesterol and LDL cholesterol if eaten in a daily diet in the ratio of 3g/day of beta-d-glucan (equivalent to the consumption of 40 g of oat bran or 60 g oatmeal). In conclusion, if you want to get rid of cholesterol, this is the right weapon.

There is also scientific evidence regarding its benefits in reducing the risk of cancer of the colon, in the control of blood glucose levels, in the regulation of intestinal transit and increasing the feeling of satiety.

THE OATMEAL MAKES YOU LOSE WEIGHT OR FATTENING?

If weight is a concern in your life, know that this cereal makes you lose weight and can help in that battle.Composed of complex carbohydrates, vitamins, minerals, is one of the greatest allies you can have on weight control and appetite. As this is carbohydrate absorption and slow of a food rich in fiber, satisfy over long periods of time and helps us maintain a healthy weight.

In addition, it is an excellent ally to control impulses and food cravings “unwanted”, since its slow release into the blood causes the levels of blood sugar (glucose) remain stable in the blood.

However, and as is the case in all foods, when eaten above your needs and quantities required, as a carbohydrate that is and with the amount of energy, can effectively lead to an increase in weight. Therefore, keep your consumption moderate within what are your daily energy needs.

RECEIPTS OF OATS THAT HAS THAT EXPERIENCE

Available in the form of flakes, bran or flour, can be consumed in numerous ways, such as in porridge with milk, water or yogurt. You can also shred it and use it in smoothies, as a flour to make bread, and why not in pancakes? We have dozens of recipes to try and take full advantage of this cereal.

RECIPES FOR BREAKFAST

Pancakes oatmeal
Overnight oats
Bread, pancakes, scones, and muffins
Milk oatmeal
Oatmeal with yogurt,
banana Pancakes, and oatmeal

RECIPES OF HEALTHY SNACKS

Biscuits oat
Flakes oats pre-workout
Snacks healthy
Cake oat
Muffins oat
Pancakes oatmeal

REVENUE OF THE POPES

Oatmeal
oatmeal
oatmeal to make in the Thermomix

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