2024-01-17 16:53:39
Oats in a few words
Cereals cultivated for centuries, oats are essential. In France, it was mainly cultivated to feed animals in the Middle Ages, before becoming more popular, little by little… until it became a staple in Anglo-Saxon breakfasts in the 19th century. In France, oatmeal has seen renewed interest in recent decades… We must distinguish:
large flakes of oats: they come from whole grains small flakes of oats: these are actually crushed oats oat bran: comes from the outer layer surrounding the grain. Less digestible, oat bran has the advantage of being even more nutritionally interesting (more carbohydrates and fiber than in oatmeal).
What are the nutritional benefits of oats?
According to data from the Ciqual table, oats provide:
Calories: 378 kcal / 100 g Protein: 16.9 g / 100 g Carbohydrates: 55.7 g / 100 g Lipids: 6.9 g / 100 g Dietary fiber 10.6 g per 100 g, Calcium 54 mg / 100 g Chloride 70 mg / 100 g Iron 4.72 mg / 100 g, Magnesium 177 mg / 100 g Phosphorus 523 mg / 100 g Potassium 429 mg / 100 g Vitamins B1, B5 and B9
The points to remember? This superfood is high in protein, insoluble fiber (8.4g per 100g) and unsaturated fats! Furthermore, oats being a gluten-free cereal, it is all the more interesting as part of a gluten-free diet.
What are the health benefits of oats?
In whole oat grains (which still contain the oat bran, i.e. its shell), we find soluble fiber (beta-glucans) and plenty of vitamins and minerals. In short, the best for reducing the risk of diabetes, cardiovascular diseases and even obesity. Finally, the University of Granada, in Spain, is studying its melatonin content for its anti-radical action: this molecule would prevent certain age-related diseases.
Oatmeal to reduce cholesterol
There are two types of cholesterol, ‘good’ and ‘bad’. It is to fight once morest the second – also called low density lipoprotein, or LDL – that oats are interesting. Many studies (The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials Hoang VT Ho, John L Sievenpiper, Andreea Zurbau, Sonia Blanco Mejia, Elena Jovanovski, Fei Au-Yeung, Alexandra L Jenkins, Vladimir Vuksan) agree on the benefits of eating flakes to reduce bad cholesterol ).
Oats and high blood pressure
The big advantage of oatmeal? Their content of beta-glucans – or β-glucans -, a soluble fiber which helps to reduce the rise in blood glucose levels following a meal and, in fact, to maintain normal blood cholesterol levels. Conclusion ? Oats – and more precisely oat bran and groats which are rich in beta-glucans – take care of the cardiovascular system… and reduce the risk of cardiovascular diseases. A meta-analysis published in the journal Nutrients also highlights the direct benefit of the anti-inflammatory properties of oatmeal on blood pressure.
People who regularly eat whole grains (like oatmeal) have a lower risk of developing type 2 diabetes than those who eat less. This is what a study published in The Journal of Nutrition suggests. The ideal portion? Consume 50 grams of whole grains every daywould reduce the risks of developing type 2 diabetes by 34% in men and 22% in women…
Oat bran, ally of good digestion
Here once more, it is to its beta-glucan content that oats owe their interest! Its fibers will in fact promote digestion and, among other things, alleviate gastrointestinal symptoms (constipation, diarrhea, abdominal pain, etc.). Consuming oats is ideal for taking care of your digestive system!
Do oats make you lose weight or gain weight?
Oatmeal is quite interesting when trying to lose weight. And for several reasons:
they contain only 364 kcal per 100 grams, they are rich in insoluble fiber (8.4 g per 100 g) which will facilitate intestinal transit, fiber also has an appetite suppressant action… making oats an ideal snack which allows you to achieve a feeling of satiety quickly!
Consuming oats when you are vegetarian
Due to its protein content, oats are particularly interesting for vegetarians! Considered a source of good quality vegetable proteins, oats (like all cereals) however contain only a few amino acids: as part of a vegetarian diet, it is necessary to supplement this protein intake with other protein sources such as legumes because the human body is not capable of producing these amino acids necessary for its proper functioning.
Oats are a ideal breakfast cereal. For example, it can be used to make homemade muesli : mix a few tablespoons of oat flakes and/or oat bran with nuts, honey, cinnamon, raisins… A healthy alternative to supermarket cereals, to eat with cheese white, milk or a vegetable drink for a complete and very delicious meal! We can also, like our British neighbors, carry out a sweet porridge : In a saucepan of boiling water or milk, pour oat flakes and let it cook over low heat until the flakes have impregnated the liquid. We transfer the preparation into a bowl, adding whatever pleases us: cocoa or cinnamon powder, honey or maple syrup, fresh fruit, coconut shavings, etc. We are also thinking of using the whole grain oat flour in pastry (mixed with wheat flour) and oat flakes to give softness to our cookies.
Read also
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