The avena It has been a staple food for centuries. The Romans consumed it for breakfast with honey and wine, in the Middle Ages it was one of the main foods for peasants to survive, the Scots popularized porridge and even took advantage of it to make whiskey, in times of war it helped to millions of soldiers to be a cheap, light and revitalizing food, while today it has become a healthy snack.
But this adjective falls short, since it is regarding a whole superfood. That’s how it is. The oats are rfull of essential nutrients and health benefits that make it one of the most nutrient-dense foods on the planet. Centuries of consuming oats have revealed their nutritional value, and modern science has backed up these claims. So it’s hard to believe that this humble grain was once considered mere horse and cattle fodder or second-rate food.
What are the benefits of oats?
Oats are a highly nutritious food that has a high content of fiber. But not just any, since oats have a particularly high amount of soluble fiber, which is especially good for taking care of your health.
In this sense, oats are rich in a type of soluble fiber called betaglucanowhich has been shown to Reduces cholesterol levels by preventing it from being absorbed into the blood efficiently, so these grains are a heart healthy food. On the other hand, the fiber of oats contributes to regulate blood sugar levels, since it slows down the absorption of carbohydrates and prevents spikes in insulin levels. Almost unintentionally, heto digestive health tIt is also positively splashed when taking oats.
Oats are also rich in vitamins and minerals. Contains thiamine, Manganese, magnesium y phosphor, which are important for energy metabolism, bone health, and cell growth. In addition, these cereals also contain endorsement ramidasa form of antioxidants, which may help reduce inflammation in the body and protect once morest chronic diseases such as cancer.
On the other hand, oats are also a great source of protein – 16.89 grams per 100 grams of oats – extremely interesting for all those people who are vegetarian o vegan and they cannot get their protein from a traditional source. Proteins are essential macronutrients required for the growth, repair, and maintenance of tissues.
Why are oats good for athletes?
oats is a excellent food for athletes and people who exercise regularly. It’s regarding a complex carbohydrateso it provides sustained energy throughout the day.
Therefore, eating oatmeal before training can help maintain a optimal and regular performance during the exercise routine. If eaten following training, it will help replenish glycogen stores in the muscles.
Also, oats are a good source of hierrowhich is important to provide theoxygen to muscles during exercise. Iron deficiency can cause fatigue and decrease athletic performance.
How to introduce oats into the diet?
There are lots of delicious ways to incorporate oats into a meal plan, and it doesn’t always have to be first thing in the morning. Here are some ideas:
- Oatmeal: a breakfast classic, a great way to start the day. Simply cook the oats with water or milk and add your favorite ingredients, such as fruit, nuts and honey.
- Smoothies: add 1/2 cup of oats to your smoothie for an extra boost of fiber.
- Baked Recipes: oats can be used in baking recipes such as muffins, cookies, and breads. You can even make your own cereal bars with oatmeal, nuts, and dried fruit.
- A complement to other dishes: oats can also be used in other types of preparations such as soups, stews, risottos or batters. Due to its high carbohydrate content and its satiating capacity, it can be used as a substitute for rice or pasta.
This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms appear in case of illness and never self-medicate.
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