Are you thinking of something filling, easy to cook, nutritious and delicious as breakfast, Oat may likely be the answer! Oats are whole grains which are consumed as oatmeal or rolled oat. The following reasons are the reasons why you should choose oats for breakfast!
Half cup of dry quaker oat will give 148kcal, 9% carbohydrate, 15% dietary fibre, 11% protein, 10% iron, 27% magnesium, 18% phosphorus, 86% manganese. It is one of the richest grains in protein when compared with other whole grains.
Research studies suggest that regular consumption of whole grains such as oats reduces risk of type 2 diabetes and that beta-glucan in oats has beneficial effects in diabetes as well. In a particular study, Type 2 diabetes patients that were given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Another study found that the risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains such as oats compared to those eating the least of these magnesium-rich foods.
Many studies have shown that oats are well tolerated by celiac patients, improved the nutritional value of their gluten-free diet, had no negative effects on nutritional status, increases antioxidant levels and were appreciated by the patients. One study carried out Scandinavia, researchers found that the addition of oats in the diet of patients with Celiac disease resulted in an increased intake of vitamin B1, magnesium and zinc. It also helped them to achieve their recommended daily intakes of fiber as well as increasing levels of a particular antioxidant called bilirubin, which helps the body eliminate free radicals as well as protects the brain from oxidative damage.
Oats are rich in soluble fiber called beta-glucan which has been proven to lower blood cholesterol and can help to prevent heart coronary heart diseases. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease. Oats also contain Avenanthramides, an antioxidant known to prevent damage from free radicals which also play a role in the development of cardiovascular diseases.
A cohort study on UK women found that a diet rich in fiber from whole grains such as oats and fruits offered significant protection against breast cancer for pre-menopausal women; women who ate more than 30g fiber daily reduce their risk of developing breast cancer by 52% by those who ate at least 13g fiber per day reduce their risk by 41%. Studies in Britain and Netherlands also found that for every additional 10g of fiber in someone’s diet there is a 10% reduction in their risk of developing colorectal cancer
Asthma is an inflammatory disorder in the airways which is a common chronic disease in children. Studies have shown that children that are earlier introduced to oat are less likely to develop persistent asthma.
Oat soluble fiber, beta glucan has also been discovered to help in controlling appetite and is therefore very appropriate for those aiming at losing excess body fat. Oat gives a filling and helps to delay the next meal.
Both beta glucan and avenathrimides found in oat has been shown to help lower blood pressure in hypertensive patients. In a particular study, hypertensive patients who ate oat enjoyed 7.5mm Hg reduction in systolic blood pressure and 5.5mm Hg reduction in diastolic blood pressure within six weeks.
So that’s it, eat with nutritional benefits in mind! Just in case you are thinking of how to sweeten your oatmeal and make it more appealing, try dicing fruits such as banana, mango or dates into it. If you are diabetic, consult with the dietitian to know the quantity of fruits to add to your oatmeal.
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REFERENCES
https://link.springer.com/article/10.1007/s00394-008-0698-7
https://www.ncbi.nlm.nih.gov/pubmed/25411276
http://www.medicalnewstoday.com/articles/270680.php
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
http://www.sciencedirect.com/science/article/pii/S0733521000903497
http://www.sciencedirect.com/science/article/pii/S0733521009000290
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-6-6
http://jn.nutrition.org/content/131/5/1465.short
https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114503002496
http://www.sciencedirect.com/science/article/pii/S0939475305000463
https://www.ncbi.nlm.nih.gov/pubmed/17251246
