Oats The Healthiest Grains On Earth
In the first two steps, we have spoken about breathing and drinking, therefore now it's time to eat something in our morning breakfast. Around the world, people have a lot of different breakfast habits and is not my intention changing these traditional custom, the only thing that I suggest is introducing a new
I'm speaking about Oat, also known scientifically as Avena Sativa.
The nutrient composition of oats is well-balanced, and they are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat (the good one) than most grains.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds; suffice to say that half a cup (around four spoons) contains:
- Vitamin B1: 40% of the RDA (Recommended Daily Allowance)
- Vitamin B5: 10% of the RDA
- Folate: 10% of the RDA
- Zinc: 20% of the RDA
- Iron: 20% of the RDA
- Copper: 25% of the RDA
- Magnesium: 35% of the RDA
- Phosphorus: 40% of the RDA
- Manganese: 190% of the RDA
- There are also a small amount of calcium, potassium, vitamin B6 and vitamin B3.
All this is coming with 50 grams of carbs, 13 grams of protein, 5 grams of fat and 9 grams of fiber, but only 300 calories. This means that oats are among the most nutrient-dense foods you can eat.
Besides all the nutrients above, there are other great benefits that scientists have found in oats, here a short list of the most important:
- Oats contain many powerful antioxidants, including avenanthramide. These compounds help reduce blood pressure.
- Oats are high in the soluble fiber beta-glucan, which helps reduce cholesterol and blood sugar level, promotes healthy gut bacteria and increases the feeling of fullness.
- Oats, according to some studies, seems to lower the risk of heart disease.
- Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar level.
- Oats may help in losing weight due to the stomach that, during digestion, increases the production of the satiety hormone PYY.
- Finely ground oats also known as 'colloidal oatmeal' has long been used to help treat dry and itchy skin. Besides, useful to relieve symptoms of various skin conditions, including eczema.
- Some research suggests that oats may help prevent asthma in children when fed to young infants.
- Oats seems to reduce constipation in elderly individuals.
- Oats are naturally gluten-free, but take care of choosing a certified one, if you need it because sometimes, during the production process, they could be contaminated.
I hope you reach the point of how good is incorporate or continue to eat this amazing food in your diet. The problem to add it in your breakfast probably would be how eating it. I mean in English traditional you eat oats usually as porridge, it mean cooked with milk, however, prepare it could require quite a long time; let's say forty minutes or more. Normally I don't have all that time, and I guess many of you neither, so I can give you an advice really useful: you can eat oats in form of raw flakes only having the care of soaking them in water, milk or some vegetal drinks. All you have to do is add your oats and other add-ins to a jar or bowl, give them a stir or shake, and pop them in the fridge before going to sleep. The next morning you have your perfect, gluten-free meal ready to eat.
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