03:43 PM Tuesday, September 05, 2023
I wrote – Nada Najid:
Breakfast is the most important meal of the day, and experts usually recommend oatmeal as a healthy breakfast, as it is a powerful source full of many nutrients.
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Oats are rich in dietary fiber and minerals that help prevent diseases such as cancer, cholesterol and diabetes. Including oatmeal in your diet provides a wide range of health benefits, while at the same time sometimes causing some unwanted side effects.
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In the following lines, the “Consulto” reviews the effect of consuming oatmeal daily on the body, according to what was published by “Eatingwell”.
The effect of oats on the body
• A good source of fibre
Oatmeal is one of the healthiest breakfast options you can make, because oats are a good source of fiber, and one cup of oats provides about 8 grams of fiber, which is mainly soluble fiber, the type of fiber that has been shown to lower bad cholesterol (LDL). and blood sugar.
Old-fashioned oatmeal helps keep your digestive system working, and the fiber can help with weight management and weight loss.
• A good source of protein
Oats also provide a decent amount of protein, with just one cup of oats containing nearly 10 grams of protein.
Protein, along with fiber, can keep you full for longer. Oatmeal is a nutrient-dense food that contains other vitamins and minerals, such as iron, calcium, and magnesium.
And getting enough protein throughout the day can benefit health in many ways, and in a report published in the journal Nutrients, it was found that protein helps adults over the age of forty regulate their appetite, as well as helps improve muscle mass and strength.
Another study, published in the American Journal of Clinical Nutrition, found that overweight people were able to lose weight after increasing their protein intake to 30 percent of their daily calories.
Although oatmeal doesn’t have enough protein to get you through the day, it can be great to start with in the morning when you need a protein boost.
• Helps lose weight
The fiber and nutrients in oats are associated with weight loss, and these properties make the consumer feel full, which may prevent excessive caloric intake throughout the day (supplements). It is easy to add antioxidant-rich ingredients to the diet when oatmeal is consumed regularly.
• Helps to feel full
One of the most important positive effects of oats is their fiber content, especially soluble fiber, which slows digestion, which may also increase feelings of fullness, especially when paired with protein or fats such as nuts.
• Reduces harmful cholesterol
By eating oatmeal every day, it is possible to lower the total cholesterol level in the body, reduce bad LDL cholesterol, and increase levels of good HDL cholesterol.
A specific type of fiber found in oats is called beta-glucan, which can also be found in barley and rye. According to “Frontiers in Nutrition,” beta-glucans can help lower cholesterol levels by helping to improve the health of the gut microbiome.
• Improve digestive health
The fiber content in oats contributes to better digestive health, including regular bowel movements. It is important to increase your fluid intake while increasing your daily fiber intake.
• Controlling blood sugar
Eating oatmeal every day can help control your blood sugar because it is very high in fiber, and it also helps slow the speed at which the carbohydrates in the diet reach your bloodstream, making your blood sugar levels more manageable. Steady throughout the day.
• Promotes heart health
Oatmeal has been one of the ingredients that has been promoting heart health for a while, and the soluble fiber in oatmeal helps reduce bad LDL cholesterol.
• Provides beneficial nutrients
Oats have a high nutritional and medicinal value. Despite the natural fear of carbohydrates, oatmeal is beneficial, and unlike regular grains, oats are not only full of carbohydrates and fiber, but also contain many vitamins and minerals.
• Improve skin condition
Colloidal oatmeal helps treat dirty and dry skin, and is even more helpful in treating skin conditions, such as eczema.
Although oatmeal brings many positive benefits, such as improved digestion, weight loss, improved heart health, and increased feelings of fullness, it does cause some unwanted side effects, which are:
Abdominal bloating
Oatmeal may cause bloating, since it contains a high percentage of fiber, glucose and starch, all of which are consumed by bacteria in the intestine or large intestine, which leads to the appearance of gas and bloating in a small number of people.
• It causes weight gain
Eating a large portion of oatmeal can lead to weight gain. Usually, some people tend to make oatmeal sweeter in order not to eat a boring meal. They achieve this by adding sugar, chocolate chips and other sweet food, which ultimately leads to less The total nutritional value of oatmeal, because these additives lead to an increase in calories, fat, sugar and carbohydrates.
2023-09-05 12:46:06
#body #eating #oats #day
