Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness 12 , Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity 23 , Oatmeal may help you lose weight by making you feel more full.
It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY. The FDA approved colloidal oatmeal as a skin-protective substance back in But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions 25 , 26 , For example, oat-based skin products may improve uncomfortable symptoms of eczema Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin.
It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic disease in kids Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.
Early introduction of oats, for example, may actually be protective 31 , One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people 35 , One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. Although oats are naturally gluten-free , they are sometimes contaminated with gluten.
If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free. Oats can be a great addition to a healthy diet.
They can be eaten as oatmeal porridge for breakfast, added to baked goods and more. Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.
Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy.
For me, oatmeal brings a Ratatouille moment. When I was a young child, my dad worked a very early shift. He used to wake me up in the wee hours of the morning and welcome me to the table with a steamy bowl of oatmeal. I never knew or cared about what time it was, I only knew that it was dark outside and that I was going to be surrounded by a dish of warmth.
Oats contain both soluble and insoluble fiber. Soluble fiber forms a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber in oats helps provide a "moving" experience by curtailing constipation and improving intestinal health.
A variety of antioxidants known as avenanthramides are found exclusively in oats. Avenanthramides have been shown to exhibit anti-inflammatory and anti-itching activity, and may provide additional protection against coronary heart disease , colon cancer , and skin irritation. They also may play a role in controlling blood pressure. One cup of cooked oatmeal contains about calories, four grams of fiber about half soluble and half insoluble , and six grams of protein.
To boost protein further, my favorite way to eat oatmeal is with a swirl of almond butter nestled within. This powerful combo will keep you away from that midmorning visit to the vending machine. There are several convincing arguments for why you may want to integrate oatmeal into your own daily routine, according to Everyday Health. Oatmeal provides a mix of important nutrients, such as magnesium, zinc, and iron, plus it's naturally gluten-free.
Magnesium is important for heart and brain health, while zinc aids our immune system, and iron boosts energy via Purity Products. You might be surprised to learn a half cup cup of oatmeal actually has the same amount of protein as one large egg via Self , and there are endless ways to increase the protein in a bowl of oatmeal by adding nuts, protein powder, nut butters, or milk via Nutritious Life. If you want an even bigger boost of protein, you can mix an egg into your oatmeal.
Just finished a hard workout? Oatmeal is also one of the best ways to replenish muscles and refuel your body, according to Food Network. Oatmeal contains a good amount of fiber, which is sorely lacking in most American diets. According to GQ , the average American barely eats half of the recommended daily serving of 25 to 29 grams of fiber per day, if they're lucky.
Here's the good news: A cup of cooked oatmeal contains 4 grams of fiber. Adding another fiber-packed food, such as raspberries or blackberries, will boost the fiber content of your breakfast even further, according to My Food Data.
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