Healthy Food From Oats Meals

 OATS or Avena sativa; are whole-grain cereal derived from Poaceae grass grown in North America and Europe. 

 The whole oats are beta carotene-like fibers with a high amount of vitamins, minerals, and antioxidants! 

Amazing tiny oats are the sole source of avenanthramides; our protector against heart diseases. 

 Oats with its vital benefits in health food like lowering blood sugar, and cholesterol level.

What are the Nutrition Facts of the oats?

 Every 100 grams of oats contains:

• 389 calories.

• 8% of water.

• 16.9 grams proteins.

• 66.3 grams carbs.

• 0 grams of sugars.

• 10.6 grams of fiber.

6.9 grams of fats.

• Protein:

Oats are the most grain as a source of protein contains about 11-17% of dry weight. Athletes know more about oats protein.

There are two types of oats protein:

1. Avenalin:

Consists of about 80% of the total protein content; it is similar to legume proteins.

1. Avenin:

is the minor protein related to gluten; just about 20%.

• Carbs:

Oats contain about 66% dry weight of carbs; only 11% of oats carbs are fibers, but 85% is starch.

Oats Starch

Oats’ starch is totally different from others; consisting of a long chain of glucose with higher fat content and higher viscosity helping oats to bind easily with our water giving saturation sense.

With amazing oats you will find three types of starch in their content as following:

Rapidly digested starch (7%):

Here, starch is quickly moldered and absorbed like glucose.

Slowly digested starch (22%):

Absorption here is slower than the previous one.

Resistant starch (25%):

Resistant starch works as fibers enhancing the health of your gut.

Fibers

Oat fibers are pack and porridge. Pack contains about 11% fiber while porridge about 1.7% fiber

There are two types of fibers-containing oats:

• Insoluble fibers:

Involves lignin, cellulose, and hemicellulose.

• Soluble fibers:

The majority of oats fibers are soluble called beta-glucan.

Beta-glucan in oats fibers consists of 2.3-8.5% raw whole oats which are unique; they act as a gel-like solution.

Beta-glucan helps in slower digestion, boosted fullness, and appetite suppression.

Beta-glucan has a vital role in decreasing cholesterol levels especially (LDL), heart disease risks, and insulin levels.

• Sugars:

Oats are sugar-free except 1% in sucrose form.

• Vitamins and minerals:

contains multiple vitamins and minerals as follows:

Oats Manganese

which is important for growth development and metabolism.

Oats Phosphorus

used for bone health and tissue maintenance.

Oats Copper

considered as an antioxidant important for heart health.

Oats Iron

 Which is the main element of our body hemoglobin; the key transporter of oxygen in the blood.

Oats Selenium

Selenium as an antioxidant is responsible for immune and mental functions.

Oats Magnesium

Even magnesium as a trace element is responsible for many vital processes; helps in treating migraines, muscle cramps, and fights depression.

Oats Zinc

Oats zinc has a role in all chemical reactions in your body. One cup of raw oats contains about 2.95 of our daily required value of zinc.

Vitamine B1

B1 is also known as thiamine which is responsible for neurological body health.

With oats, focusing on details helps you find more than vitamins and minerals. 

Check more oat plant components

1. Avenanthramides:

Oat unique component; its antioxidant power. 

Aven. has a role in decreasing arteries inflammation and regulating blood pressure. 

1. Ferulic acid:

It is a polyphenol antioxidant; present in oats and other cereal grains.

1. Phytic acid:

mainly concentrated in the Bran; helping your body to easily absorb minerals like iron and zinc.

Our dew treats inform you about all oats benefits

• Decreasing cholesterol level:

Studies confirm that oats can reduce the risk of heart disease which is the main cause of mortality worldwide by decreasing cholesterol levels especially bad cholesterol (LDL).

This oat value is back to oats beta-glucan content. Beta-glucan increases the viscosity of your eaten food then slower the abortion of fats and cholesterol. 

beta-glucan binds to cholesterol-rich bile acids produced by the liver for digestion and carries these acids out the digestive system rather than out of your body, lowering cholesterol levels.

So Consume 3 grams of foods containing beta-glucan daily and lessen any heart disease risks.

• Additional Oats benefits for type 2 diabetes:

Type 2 diabetes is abnormal blood sugar due to reduced sensitivity to the insulin hormone.

Also, beta-glucan of oats is beneficial for blood sugar control; It can diminish glucose and insulin responses after a high carb meal.

For diabetic ones, consuming oatmeal for 4 weeks leads to about 40% of insulin medication.

• Oats benefits weight loss upon enhancing the fullness:

38 popular foods may affect fullness, the third top-ranking is oatmeal, particularly during breakfast.

As usual oats warriors do their duty; beta-glucan as a soluble fiber boosts the fullness hormones, delays stomach emptying, and suppresses appetite.

Diet simple equation is here; Low-calories, high-fiber, and highly-nutrition are all in tiny OATS. 

• Are extremely oats gluten-free?

Individuals with gastrointestinal problems or gluten sensitivity practice a gluten-free diet.

Even most oat products are not Gluten-free, due to wheat contamination,  but large amounts can be tolerated by those people.

Oats gluten boosts the nutritional value of gluten-free diets Due to the minerals and fibers intakes.

Individuals with celiac disease can consume about 50-100 grams of raw oats without any side effects but can help in intestinal healing in celiac-suffering patients.

But Sensitive people to the avenin (oats protein) with similar symptoms of gluten sensitivity should exclude oats (oats gluten) from their diet.

Oats may be contaminated with other grains as wheat, not used to celiac patients or wheat allergic. 

• Child oats benefits:  Oat milk and oats overnight are more yummy for children than other oats recipes.

It was found that consuming daily oats for kids under 6 years old can reduce the risk of asthma.

Oats boost our baby's immunity to battle against bacterial, viral, and fungal infections.

Follow our dew treats regularly to get all about oats recipes especially oats milk and oats overnight for your kids.

• Oats benefits for skin:

Oats benefits for skin are variable by adding natural products like honey, egg, coconut oil, and turmeric. 

We will talk about oat recipes for skin in detail in other articles, follow us.

1. Cleaning the skin.

2. Softening dry skin.

3. Removing oily skin.

4. Ameliorating itching.

5. Helping in black halos.

6. Eliminating blackheads.

7. Decreasing water retention.

8. Assisting in acne treatment.

• General oats benefits:

1. Generally, Oats enhance the immune system.

2. With oats, you need no more Emollients.

3. Improve the quality of life when replacing white flour. 

Our dewtreats for you today to support more consumption of Rich oats to take valuable benefits in reducing cholesterol levels, decreasing insulin levels, regulating blood pressure, lessening heart disease risks, and stomach fullness. Oat Minerals, protein, carbs, fibers, and vitamins content give oats the top ranking among healthy grains.