See the 10 benefits of oats for your health !
1- Oats lower cholesterol
Studies show that consuming only 3g of soluble fiber from oats daily reduces the cholesterol level of patients with high rates (more than 220mg / dl of blood) by 8 to 23%. Considering that the 1% reduction in cholesterol level is equivalent to a 2% reduction in the risk of developing heart disease, this is an extremely significant result.
Cholesterol is important for several functions in the body, however, when its concentration passes adequate levels, it can easily accumulate in the blood vessel wall forming what we call atherosclerotic plaque, and can lead to vessel obstruction and consequently to infarction myocardial infarction and stroke.
An antioxidant present in oats, avenantramide was also able to significantly inhibit the oxidation of cholesterol, an important stage in the formation of plaque in the arteries. This action was potentiated by vitamin C. Therefore, associating oats and a food rich in vitamin C such as orange, can bring even more benefits and consuming oats will help you to improve cholesterol levels, protect against oxidative damage and keep you healthier.
2- Oats help prevent heart failure
Heart failure is another disease of the vascular system that mainly affects the elderly. It has a high mortality rate, with about 37% of patients dying in the first year after developing the disease and 78.5% dying within 5 years, according to a study with 2445 patients published in 2007. Treatment is done with inhibitors ECA and beta-blockers, but the prognosis is generally not encouraging.
By identifying the benefits of oats on lowering cholesterol and blood pressure, Harvard researchers investigated a group of more than 21,000 people and found that those who consumed oats every day for breakfast had an approximately 29% lower chance to develop heart failure.
3- Oats improve cardiovascular health in postmenopausal women
A study published in the American Heart Journal studied more than 200 women over 3 years and showed that women after menopause who had heart disease (cholesterol and high blood pressure, atherosclerosis, among others) had delayed atherosclerosis and stenosis progressions when ingested at least 6 times in the week a portion of whole grains, including oats. The same result was not obtained by women who ate fiber from refined fruits, vegetables or grains.
4- Oats protect the skin
According to the American Academy of Dermatology, oats are able to normalize the skin's pH, acting as a tranquilizer and helping to relieve irritation and itching.
The beneficial action of oats on the skin would be due to its concentration of starches and beta glucans capable of retaining water, forming a colloid, the presence of phenolic compounds with antioxidant and anti-inflammatory activity and other nutrients such as copper, zinc, selenium and vitamins of the B complex.
That is why oats are also widely used in cosmetic formulations.
5- Oats prevent Diabetes
Because it has a low glycemic index, oats help prevent diabetes by decreasing the rate of carbohydrate absorption and improving insulin sensitivity.
Diets that lead to low GIs are associated with lower rates of insulin resistance and lower prevalence of type II diabetes, according to a 2006 study published in The American Journal of Clinical Nutrition.
Therefore, in addition to all the other benefits, oats can help control the occurrence of another important disease that is diabetes.
6- Oats keep the intestines in order
One of the best-known functions of oats is to regulate this organ. The large amounts of fiber in the food, when in contact with water, form a gel that stimulates the functioning of intestinal transit. The organ, in turn, when it is being stimulated, eliminate toxic substances faster and stimulates cell renewal. This decreases the chance of intestinal cancer.
A team of English researchers at Imperial College analyzed twenty-five studies involving more than two million people and came to the conclusion that high intake of dietary fiber, particularly cereals and whole grains, such as oats, is associated with the reduction the risk of colorectal cancer. With each addition of 10 g per day of whole grains to the total fiber ingested, a 10% reduction in the risk of the disease was found.
7- Oats are an excellent source of energy and carbohydrates
Oats are a low glycemic index food, that is, the carbohydrates present in this food are absorbed slowly, causing no spikes in blood glucose and, consequently, insulin.
This type of carbohydrate is the healthiest and most recommended before physical activity, as it maintains the absorption and availability of carbohydrates in the bloodstream for a long period, in addition to oats increasing the rate of fat burning during exercise.
The musculature needs to be supplied with nutrients so that it can obtain energy and perform its functions well during physical activities, oats are certainly an excellent source of these nutrients, also helping in muscle recovery after exercise.
8- Oats help with weight loss
Oats are not a low-calorie food, but if consumed in adequate amounts it can help with the weight loss process.
This is because it is rich in fiber, which provides greater satiety for an extended period of time.
Thus, hunger is less and consequently stick to the diet and eat less becomes easier.
In addition, oats contain a compound called beta glucan, which is a type of fiber that increases levels of cholecystokinin, a hormone that leads to an increased feeling of satiety.
9- Oats help in gaining muscle mass
As we have already mentioned, forty grams of oats provide about 6g of protein, which is a lot compared to most plant foods, which are mostly composed of carbohydrates and / or fats.
Despite being a protein source, oats, like other vegetable sources, do not provide all essential amino acids, being a low source of lysine. So it is necessary to obtain this amino acid from other protein sources, such as beans, lentils and animal proteins. However, even so, including oats in your diet can be a good option to get all the protein you need for recovery and muscle building stimulated by physical activity.
For muscles to grow, in addition to amino acids, it needs energy, and as we saw earlier, oats are an excellent energy source.
Oats can help gain lean mass by also providing other nutrients such as iron and B vitamins, which act, respectively, in carrying oxygen through the body and into the muscles (essential fuel for energy production) and metabolism carbohydrates and proteins, allowing a better use of nutrients from the diet.
10- Oats improve cardiovascular health
Studies have already shown that the consumption of whole grains, including oats, is directly associated with better heart and artery health, reducing blood pressure and the chances of developing coronary heart disease. One, published in 1999 in The American Journal of Clinical Nutrition, lasted 10 years and showed that there is a direct link between oat consumption and a healthier life. This benefit is associated with the presence of soluble fibers in the food.
Another study, published in the Archives of Internal Medicine, studied 10,000 people for 19 years and found that eating fiber-rich foods, such as oats, reduced the chances of coronary heart disease by up to 15% and cardiovascular disease by up to 11% for women. people who ingested 21 g of fiber daily
