Oatmeal is a superfood that is considered a source of nutrients that help maintain good health. This cereal helps maintain energy levels throughout the day, as well as providing a good amount of proteins, vitamins and minerals that help the well-being of the digestive and nervous systems, among other benefits.
“This food, due to its high fiber content, both soluble and insoluble, as well as carbohydrates, means that when consumed we have a satiating effect for several hours. Therefore, for breakfast it is a very satisfying food,” says nutritionist Andrea Sandoval.
The fiber it contains also helps make oats a food that promotes concentration, gives us energy during the day and that we avoid cravings for sweet things, the latter makes it an ally for losing weight.
“The most common thing is to eat it in porridge—porridge—, but now they have become fashionable overnight oats because they are left the night before and save us work in the morning. Any form of preparation is good, let’s take care of the portions at the same time,” adds the professional.
This food can also be eaten combined with yogurt, a vegetable drink and even in pancakes, cereal bars or muffins.
Properties of oats
Oatmeal, because it is a whole grain cereal, maintains all of its original nutrients. Among them is: fiber, zinc, iron, magnesium, manganese, B vitamins, betaglucano.
To a lesser extent it also provides potassium, selenium, calcium, vitamins E, B2 and B3.
According to Graciela Aguilar, nutritionist, this food is low in calories. Approximately 30 grams of whole oats provide 110 calories. Furthermore, it is the cereal with more protein and when combined with some legumes it allows us to obtain more complete proteins.
Benefits of oats
All the nutrients contained in oats make it a complete cereal and promotes a balanced and healthy diet.
In addition, its contribution of beta-glucans and other antioxidants such as Aveanthramides, help this food prevent diseases of the cardiovascular system and health problems associated with oxidative stress.
Experts list the most common benefits of oats:
- It has a satiating effect
- Improves digestion
- Prevents constipation and improves intestinal transit
- Regulates blood pressure
- It has anti-inflammatory effect
- Regulates blood sugar levels and improves insulin treatment
- Reduces skin irritation
- Regulates bad cholesterol
- It is an ally for losing weight
- Avoid glucose ups and downs
- Balances the nervous system
Also read | How to include oats in your breakfast
When it is not recommended to consume it every day
Excessive consumption of oats can have side effects, for example promoting weight gain. For this reason, experts recommend that you always respect the portions, to avoid that, instead of helping your health, it is a harmful food.
“Let’s remember that oats are a source of carbohydrates, yes We eat it prepared in a very salty way, it can help us gain weight. Therefore, it is recommended in diets that have this objective. We cannot point out a food as good or bad, we simply have to adjust it to what we want,” emphasizes Aguilar.
The nutritionist also points out that in some people oats tend to produce gas and stomach inflammation. In these cases, its daily consumption is not recommended, because it might harm the digestive system.
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It is also not advisable to consume this cereal in people suffering from diverticulitis, diarrhea or gastroenteritis, colitis or Crohn’s disease. Also, if you have celiac disease or have anemia, since some components of oats do not allow the absorption of iron.
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