Oats are not only a popular breakfast dish, but their combination can help you improve your health and start your day with a balanced meal. Oats offer heart health benefits, cholesterol control, blood sugar control, and constipation relief. It also can help increase satiety and thus weight loss in people who are obese or overweight. What is oatmeal? Oatmeal is made from oats, a type of cereal grain. Its botanical name is Avena sativa. Oatmeal is prepared by rolling, crushing, or grinding into a coarse powder. It can be prepared with water, milk, or yogurt, or eaten as pancakes, cakes, and biscuits. Oat bread or oat bread is also eaten for breakfast or dinner, while oats are also used to prepare drinks. Oatmeal is very popular today because of its many health benefits. Oats have been known to man since the Bronze Age. Oats grow in cool, humid regions of temperate regions. They have lower heat requirements in summer and are more tolerant of rainfall than other grains such as wheat and barley, so they are widely grown in Europe and North America. 
Oats were widely grown in the eighteenth and nineteenth centuries and were particularly popular in Scotland, where historians have recorded several instances of oats as part of Scottish culture. Because oats were so cheap and easy to grow and process, people started eating them as a grain. Nutritional value of oatmeal Oatmeal is made with light oatmeal. According to the USDA Nutrient Database, oats contain energy, protein, and fat, as well as dietary fiber, B vitamins, iron, sodium, and calcium. Also, oats contain zero cholesterol. Calories from oatmeal When it comes to healthy breakfast options, oatmeal comes out as one of the best options. A 100-gram serving of cooked oatmeal contains only 68 calories. It makes you feel better for longer and helps you keep fit! Is oatmeal gluten-free? Oats and oatmeal are naturally gluten-free. However, during growth and packaging, it can be contaminated from various sources, thus releasing the gluten content. For example, sometimes, oats are grown in the same fields as barley and rye, or packed in the same facility as other grains. 
Therefore, for those with celiac disease or gluten intolerance, it is a good idea to check the label before consuming it. The health benefits of oatmeal Including oatmeal in your diet provides a variety of health benefits. Let's discuss these advantages. Heart health and cholesterol levels Consumption of oats and oat-based products has been shown to reduce the risk of cardiovascular disease. Oatmeal is highly recommended by the American Heart Association (AHA) as part of a modified diet. According to a study published in Preventive Medicine, oatmeal is an excellent part of a high-fat diet and helps reduce blood cholesterol levels in the body, including HDL (good cholesterol) and LDL (bad cholesterol). diabetes control A study conducted on diabetic patients at the University of Heidelberg in Germany showed that consumption of oatmeal significantly reduced blood sugar levels in this population. One reason for this is that a diet rich in fiber and complex carbohydrates takes longer to digest than simple carbohydrates. Helps maintain blood sugar levels. In the study, patients were given an oatmeal diet instead of other grains. 
Reduce constipation Oatmeal is a good source of dietary fiber, which makes it ideal for relieving constipation by stimulating digestion and moving food through the intestines more smoothly. Weight loss Oatmeal is highly recommended for people who want to increase satiety and lose weight without following any harsh diet. Oatmeal is rich in dietary fiber and nutrients, contains only 150 calories in 1/2 cup of dry food and is low in fat, and is relatively nutrient-rich, making it a great weight loss supplement. Treats high blood pressure In general, the recommended diet for high blood pressure is called DASH (Dietary Approaches to Preventing Hypertension). Research has shown that regular (unsalted) consumption of oatmeal helps reduce the risk of developing high blood pressure - a diet low in sodium, rich in protein, and lean production. Anti-cancer properties Foods that contain oats, such as oatmeal, are often associated with a reduced risk of cancer. Researchers have found that inflammation plays an important role in the development of cancer. It also shows that dietary polyphenols, such as aventhramides - found in oats - have anti-inflammatory and anti-cancer properties that may help reduce the risk of cancer. The British Journal of Nutrition published research from studies that revealed that whole-grain foods such as oats and oatmeal can help protect against colorectal cancer. Although more research is yet to come, the results look very promising. Asthma prevention Adding oatmeal to a child's diet early in life can reduce the risk of asthma. It can also help prevent other allergic conditions in children. 
antioxidant activity Oats can be a good source of antioxidants, as they contain polyphenols and most importantly a unique group of compounds called avananthramides. Oats also contain vitamin E, phytic acid, flavonoids, and sterols. These antioxidants are concentrated in the outer layer of oats and help the body fight free radicals, which can often cause chronic and inflammatory diseases, such as cancer, digestive disorders, and cardiovascular disease. skincare Oats can also be used as a treatment for many skin conditions. It can be applied to the skin to reduce symptoms as well as actual ailments. It is thought that some conditions, such as acne, dermatitis, chickenpox, and stress rashes may benefit from the topical application of oatmeal and oatmeal baths. Health benefits after menopause Oatmeal is useful in preventing heart disease, especially for postmenopausal women. As the years go by, the risk of many diseases such as heart disease and stroke increases. In a research study published in the American Heart Journal, it was found that regular consumption of oats by postmenopausal women with heart disease reduces the risk of heart disease and stroke. Rich in beta-glucan Oats contain a soluble fiber called beta-glucan, which has been linked to lowering LDL, blood sugar, and insulin levels in the body. 
It promotes digestion by increasing the production of good bacteria in the intestine and promoting a feeling of fullness or satiety. Moderate gluten levels Studies have shown that oatmeal can be eaten by people with celiac disease, as it contains only a very limited amount of gluten. However, moderation is advised. Immunity booster Some of the vitamins found in oatmeal include the B vitamins thiamin, riboflavin, niacin, vitamin B6 and folate, as well as vitamin E and vitamin K. These nutrients are essential to boosting the strength of the immune system. Vitamin E is useful in breaking down complex fatty compounds into simpler ones. Vitamin K acts as a blood clotting agent and helps maintain healthy bones. With these benefits, including oatmeal as part of a healthy diet serves as a powerful way to improve your health and lifestyle. How to choose and store oats? Choosing the right type of oats can be a tricky part, as there are many different types of oats available in the market, such as steel-cut oats, old-fashioned oats, quick-cooking oats, and instant oats. 
Risk Although oats do not contain gluten, in rare cases they are grown in wheat or barley fields, and these crops can sometimes contaminate oats with gluten. Therefore, people with gluten intolerance or celiac disease should use caution when eating oats. As they say, breakfast is the most important meal of the day. Therefore, it is best to start your day with a healthy breakfast option that offers many benefits. And oats do just that! Oats, scientifically known as Avena sativa, is a cereal grain belonging to the Poaceae family of plants. Cereal oats refer to the edible grass seeds, which you find in our breakfast dishes. Whether loved or hated, oats are prized for their nutritional value and health benefits because of their chewy and sturdy texture when cooked.
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