Why Should You Add Oats To Your Diet? Nutritional Facts And Health Benefits Of Oats
Are you trying to improve your diet? And Are you searching for a superfood to achieve wholesome fitness? We have good news for you. You can’t go wrong with this nutritionally dense, affordable, delicious, and nourishing superfood- Oats. This is one of the healthiest grains on the earth.
Oats are gluten-free whole grains rich in important vitamins, minerals, fiber, and antioxidants. All these nutrients support your daily life, protect body cells from environmental damage, and support all vital body processes. So, it is high time to add oats to your diet. Sounds exciting? Let’s understand this superfood in detail and its nutritional facts and health benefits in the long run.
What are the nutritional facts of oats?
Proteins, unsaturated fatty acids, and dietary fibers are some of the valuable nutrients present in oats. In addition, vitamin E, folate, zinc, iron, copper, selenium, manganese, and choline are amongst other micronutrients found in oats.
A detailed nutritional value of 100 g of oats:
● Calories: 374 kcal
● Proteins: 13.6 g
● Fats: 7.6 g
● Carbohydrates: 62.8 g
● Dietary Fiber: 11 g
● Calcium: 50 mg
● Iron: 3.8 mg
● Phosphorus: 380 mg
● Folic Acid: 34 mcg
Health benefits of adding oats to your everyday diet
Oats are nutritionally rich food that provides a range of internal and external health benefits. Some of them are as
Genuinely gluten-free diet
Oats are naturally gluten-free, which makes them a perfect tolerance food for individuals with celiac disease. Still, there is scope to contaminate it with gluten grains. However, when you cautiously select GF Oats Australia, a brand that provides organic and gluten-free oats and is stringent about its protocols, the risk of cross-contamination reduces.
Improves gut health
Oats are rich in soluble dietary fiber beta-glucans, which promotes regular bowel emptying and thereby prevents constipation. In addition, it supports healthy gut bacteria and reduces irritable bowel syndrome and several other intestinal problems.
A study revealed that individuals who ate oats showed a 23% drop in overall cholesterol levels. The soluble fiber beta-glucans prevent the oxidation and circulation of harmful LDL cholesterol in the blood. It thereby reduces the risks of heart attack and others such as coronary artery disease.
A study was conducted on individuals with high cholesterol levels to examine the same. And the results obtained showed that a mere intake of 3 gm of dietary fiber beta-glucans from 70 gm of this superfood had positive effects on LDL and cholesterol levels.
Helps to gain weight
Along with keeping weight in check, oats are equally good for gaining a healthy weight. It provides a healthier way to increase calorie intake. Also, to make a bowl of oats densely rich with nutrients and calories, you can top it up with your favorite fruits, dry fruits, nuts, seeds, butter, etc.
Soothes itchy skin
Symptoms of several itchy skin conditions, such as psoriasis and atopic dermatitis, are significantly reduced when you add oats to your everyday diet. Even its anti-inflammatory properties make oats a great skin moisturizer to soothe itchy skin. In addition, oats benefit individuals from harmful UV radiation and showcase antifungal effects as well.
Improves heart health
Oats are naturally rich in antioxidants, “avenanthramides,” which aren’t found in any other cereal grain. And these magical antioxidants are known to greatly improve heart health by reducing inflammation and relaxing arteries.
Aids weight loss
Loaded with soluble dietary fiber “beta-glucans,” oats provide fullness for a longer duration. This keeps you full and delays stomach emptying. In addition, it offers a feeling of satisfaction, reducing the chances of overeating. It thus helps you lose weight.
Several surveys were conducted to test the effectiveness of oats intake in overweight individuals, and the results were:
● It kept weight and blood sugar levels in check
● It reduced body weight, BMI, body fat, and the waist-to-hip ratio
Keeps blood sugar levels in check
The soluble dietary fibers found in oats prevent blood sugar levels from rising after a meal. Generally, the glycemic load of less processed oats is low to medium. Therefore, this food is a suitable carbohydrate source for people with diabetes. However, diabetic individuals should prevent consuming instant oats as they have a higher glycemic index than less processed oats.
Oats are a superfood packed with incredible nutrients, vitamins, minerals, and antioxidants. Also, a higher fiber- beta-glucan, antioxidants- avenanthramides, and protein contents make it an incredibly great food choice for you. So to conclude, oats are a naturally nutrient-dense superfood that you must incorporate into your everyday diet.