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Are Oats Good for Diet? All the Health benefits and facts you need to know
Oats are a perfect choice for 
breakfast, and can also
help you lose weight and regulate your blood sugar. If you're cooking oats for the night or including
oats to your milkshake, you're having the best of protein as well as some big health benefits. Oats and
oatmeal are filled with fiber, protein and lots of essential vitamins and minerals.They're such a
flexible snack that can be mixed into virtually every meal of the day. Oats are a favorite of many
pantries and for a good reason.
Oatmeal Nutrition Stats
Serving Size:½ Cup Dry Quaker Old Fashioned Oats
| 150 calories | 1g total sugars | 150mg potassium |
| 3g total fat | 0g added sugar | 0.2mg thiamin |
| 0g cholesterol | 5g protein | 130mg phosphorus |
| 27g carbohydrates | 0mcg vitamin D | 40mg magnesium |
| 4g dietary fiber | 20mg calcium |
Health Benefits of Oatmeal
1. Digestive Health -
Ideally, most people should eat at least 25-30 grams of dietary fiber a day. Fiber is essential to control the movements inside the digestive tract, which can help ease constipation. A 1⁄2 cup of raw oats is known to be a strong fiber source, which can help keep things moving.2. Fullness -
Oats can help to keep you satisfied longer, which is an effective aid for weight loss. Just 1⁄2 cup of oats has at least 4 grams of fiber which makes it a better option. The soluble fiber in oats not only helps to reduce LDL cholesterol but also helps in weight loss, which in turn also lowers LDL cholesterol, which makes this a winning combination.3. Heart Health -
The soluble fiber within oats can help to reduce the levels of LDL cholesterol by encouraging the liver to take the poor LDL cholesterol out of the blood. A higher level of LDL cholesterol and lipid panel would also place you at a lower risk of contracting heart disease. More research is also showing that a type of compound known as avenanthramide (AVE) contained in oats may play a key role in protecting the skin.4. Regulate Blood Sugar -
High-fiber diets can help slow down food digestion in the stomach, which can help prevent blood glucose from increasing too rapidly. Beta-glucan, a form of dietary fiber found abundantly in oats, can also help improve the regulation of blood sugars. Latest findings hows the consumption of oats has a positive impact on glucose regulation in Type 2 diabetes patients.What Are the Different Types of Oats?
- Instant Oats: Finely cut, instant oats are prepared in the microwave in 90 seconds and have a soft texture.
- Quick Oats: Rolled and cut, quick oats have a smooth texture and cook on the stovetop in 1 minute or about 1-2 minutes in the microwave.
- Old Fashioned Oats: Traditionally rolled, old fashioned oats are firm in texture and take about 5 minutes to cook on the stovetop or 2-3 minutes in the microwave.
- Steel Cut Oats: Cut but
not rolled, steel-cut oats have a
hearty texture and take about 25-30 minutes on the stovetop to cook. According to oatmeal experts at
McCann’s Irish Oatmeal, steel-cut oats are the least processed of oats whereas rolled oats are steamed
and
flattened and quick oats are further processed to decrease the cooking time.
Does Oatmeal Help in Weight Loss?
Oatmeal can be a fantastic weight loss option, as part of a healthy diet. Oat's fiber and protein content will improve satiety and control your appetite. Besides, the calories are fairly small given the amount you get with oats, coming in at just 150 calories given 1⁄2 cup of dry oats, which expands when cooked to produce 1 cup.
‘National Health and Nutrition Examination Survey’(NHANES) datashow that individuals who eat oatmeal tend to be relatively safer and have a lower body weight compared to those who do not eat oatmeal.
Are there Gluten-free Oats?
"What many consumers
might not know is that oats are
naturally gluten-free, but may come in contact with wheat, rye, and barley on the farm, in storage, or
during transportation," said Kristin Harris, Ph.D., Senior Principal Scientist at Quaker. So it's better
to search for specially labeled "gluten-free oats" if you have gluten allergies or sensitivity.Quaker Oats
Heart Healthy Whole Grains. Good Source of Fiber. Gluten Free
Quaker Oats are 100 percent Whole Grains; Diets rich in whole grain foods and other plant foods and low in saturated fat & cholesterol may help reduce the risk of heart disease
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BONUS CONTENT
Different Ways to Add Oats in Your Diet
Overnight Oats: A breakfast that requires no cooking? Sign me up! Overnight oats are practically effortless:just combine oats with your choice of milk/milk alternative, chia seeds, and fruit. Place them in a tightly sealed mason jar overnight and viola! You have a delicious, nutritionally balanced breakfast ready-to-go in the morning.
Crockpot Oats: This is a great version of overnight oats if you want to wake up to a nice warm bowl of oats in the morning. Since steel cut oats take a while to cook, they are perfect for slow cooker recipes. This easy make-ahead breakfast solution is hearty, warm, and flavorful. Take five minutes to add all of the ingredients to the crockpot before bed, then wake up to a big batch of delicious slow-cooked oats for the entire week!
Smoothies: Does your smoothie leave you starving after an hour? Try adding in a scoop of nutrient-dense oats. They blend well and add a good source of dietary fiber to your smoothie to keep you fuller for longer.
Oat Milk: If you have dairy allergies or intolerances, plant-based milk can be a total game-changer. Oat milk is not only dairy-free but also nut-free which makes it school-safe. Naturally low in fat and cholesterol-free, oat milk can be a great milk alternative.
Oat Flour: You can make your own oat flour at home by simply adding rolled oats to a blender and blending for about 15-20 seconds until you have a powdery fine flour. Oat flour typically works well in recipes that require a dense texture like pancakes or banana bread.
Savory Oatmeal: Oats aren’t just for breakfast, they can make for a delicious and hearty lunch or dinner too. Try adding sautéed kale, sautéed mushrooms, caramelized onions, and goat cheese to plain oats for a savory twist. Top with a fried egg for extra protein and you have a complete meal! These unusual oatmeal combinations are a total game-changer.
Feel free to post your questions or views in the Comments Section.
Dale Carnegie
How to Win Friends & Influence People
You can go after the job you want—and get it! You can take the job you have—and improve it! You can take any situation—and make it work for you!
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