Oatmeal: Know Its Properties & Benefits

#vegan

It has been almost 7 years since I stopped consuming meat and although I still don't follow a 100% vegan diet (I still eat eggs), I consume much more cereals, fruits, and vegetables than before. However, since I have always suffered from anemia, I have been advised to consume more oats since it can provide 4.7 milligrams of iron per 100 grams.

On the other hand, the contribution of iron is not the only thing that oats offer us, it also has benefits for cardiovascular health, the nervous system, the digestive system or even to lose weight, that is why it is one of the most complete cereals if you are vegan. So which are the oatmeal properties and benefits? I will share them below.

Main Oats Properties

The need to incorporate cereals into a healthy and balanced diet has put oats on the podium of the most popular thanks to its multiple properties and health benefits.

It has a lot of protein

It is the cereal that provides the most protein. In addition, they are proteins of high biological quality, since they provide almost all the essential amino acids. Only rice surpasses it in protein quality, but not in quantity. Consuming it together with legumes, cooked for example with lentils or beans, allows obtaining more complete proteins.

It is very energetic

Its carbohydrate content is similar or lower than that of other seeds, around 60%. And for the most part, they are slowly absorbed, which provides a greater feeling of satiety after eating, and they provide energy in a moderate but constant way. This avoids the weakness, fatigue, and anxiety that lead to eating between meals and unbalancing the diet.

For this reason, oats is ideal for consume it in the breakfast because it helps you from eating between meals. It is also perfect for sportspeople and very popular in fitness environments.

Ideal for constipation

Oats are the only cereal with both soluble and insoluble fibers. Thanks to the insoluble fiber, it facilitates intestinal transit and reduces constipation. In addition, the action of soluble fiber intervenes in the reduction of bad cholesterol and, therefore, protects against cardiovascular diseases.

Rich in minerals and B vitamins

A 50-gram serving of whole oat flakes provides 25% of the daily phosphorus, 20% of magnesium, 15% of iron, 50% of manganese, and 22% of vitamin B1. It also provides some potassium, calcium, selenium, silicon, copper, zinc, and vitamins E, B2, and B3, as well as numerous antioxidants and anti-inflammatories.

Healthy fats

The fats in oats also outperform other cereals. And most of these, in addition, are unsaturated and, therefore, recommended.

Super satiating

It is ideal for losing weight because it satisfies a lot and does not have many calories, especially if it is in the form of bran or in its integral versions, which are the ones with the most fiber.

Protects your heart

It has anti-inflammatory, vasodilator, and purifying properties.

Take care of your nervous system

Vitamin B1, calcium, and alkaloids protect the system and help relax, focus and prevent mental exhaustion.

Main Oats Benefits

Helps in blood sugar control

It is mainly due to its large amount of soluble fiber, more specifically beta-glucans that, during digestion, form a kind of gel that slows the emptying of the stomach, as well as the passage of sugar into the blood. This is especially important for people with type 2 diabetes.

Helps control cholesterol

Again, thanks to beta-glucans, oats are useful for reducing triglyceride levels, as well as bad cholesterol (LDL) that other foods may have. A 40g bowl of oatmeal contains 47% of the beta-glucans needed per day to reduce our blood cholesterol level.

Its content in omega 3 and linoleic acids (good quality fat) makes good cholesterol rise.

This cereal contains a type of polyphenol called avenanthramide, which is almost exclusive to this food, which can help prevent cholesterol oxidation. To take advantage of this quality, it will be necessary to accompany the oats with foods that are high in vitamin C.

Rich in antioxidants

Avenanthramides, being polyphenols (chemical substances characterized by the presence of more than one phenol group per molecule) have antioxidant properties, i. e., they fight cell oxidation. They also regulate blood pressure and have an anti-inflammatory effect.

It is probiotic

The wonderful beta-glucans are fermentable, so they act as prebiotics in the intestine, feeding the good bacteria that live there and improving the health of our microbiota.

Prevents hypothyroidism and helps with bronchitis

Oatmeal contains iodine, a mineral that makes the thyroid work as it should. Its consumption can help prevent hypothyroidism. This cereal also has mucolytic and expectorant properties, so it will be a help in cases of bronchitis.

If introduced early in children's diets, oatmeal may reduce the risk of persistent asthma.

Feeds the tissues of the body

Oat proteins are of great biological value and they provide eight of the nine essential amino acids that our body needs and that it cannot produce by itself. Amino acids combine to form proteins, basic nutrients for tissues and muscles.

Keeps the nervous system under control and nourishes the bones

As mentioned previously, oats contain B vitamins that act as "balancing" of the nervous system, i. e., they help us to be calmer.

Its calcium content comes in handy so that the bones do not demineralize, preventing osteoporosis.

It will increase your defenses

This cereal contains a high level of beta-glucan (mentioned previously), which are nutrients that have an immune function, which means that they increase the body's resistance against invading pathogens.

Oatmeal naturally contains little saturated fat and salt. Enjoy it in its different products varieties and recipes at breakfast or at any time of the day especially if you are vegan.