Oats Benefits : Oats Are High In Fiber

Oats are cereals for excellent nutritional quality thanks to its high fiber content, they are generally used in the form of "bran" (external part of the grain, sometimes irritating), but also in the form of flakes, which are easier to consume at daily, or whole grains (oatmeal) or crushed (bulgur), flour, and even cream or milk (both very digestible): the choice is wide to make bread, pancakes, cakes or even muesli and porridge.

However, a study conducted in Louisiana among 40 patients showed that on 3 breakfasts, all made with oats, porridge (flakes dipped in boiling water) was the most satisfying, followed by muesli. Oat cereals, on the other hand, were less effective at calming appetite. Probably because the fibers should ideally be well hydrated before consumption (those of oats thus form a viscous substance). It also seems that oats can have an effect on the hormones that control the appetite until 4 hours after the meal. Its protein (15 g per 100 g, a nice score!) Also facilitate long-term satiation.

VERY BENEFICIAL FIBERS

Fibers that are present in oats (especially beta-glucan) have other advantages than their satiating effect, perfect for a diet: they also have the capacity to prevent respiratory allergies, especially asthma, by acting directly on the intestinal flora thanks to their anti-inflammatory action. Their other virtues, the intestinal transit, but also the drop in blood sugar or lipid constants such as cholesterol or triglycerides, are related to the viscosity of this fiber once in the digestive tract, and all validated scientifically. Food and Drug Administration (FDA) has even authorized a health claim on the cholesterol-lowering properties of oats and the reduction of coronary heart disease.

USEFUL NUTRIENTS

In addition to its fiber and protein, the grass malignant also brings in vitamins (including group B for the nervous system, and vitamin E antioxidant), minerals, antioxidants and even good unsaturated fats! Other interesting features: a good dose of phosphorus, which acts on the bones and teeth, but also on tissue growth and regulates blood pH, as well as manganese (which prevents the harmful effects of free radicals) and magnesium, involved in the production of energy (anti-fatigue) and nerve impulses (anti-stress). The icing on the cake: its very weak acidifying effect for a cereal, well below that of wheat but also rice.

HEALTH ADVANTAGES

Ultra-rich in fiber, it is also ultra satiating and ideal in porridge for breakfasts of champions!

• Anti-cholesterol: With beta-glucan, a soluble fiber, it is able to reduce blood cholesterol and blood sugar, and is recommended for diabetic patients.

• Rich in phosphorus and manganese, oats also contain a good amount of protein, which contributes to its satiating effect.

IS IT GLUTEN FREE?

The question is common but the answer is not so simple and the opinions are very divided. Actually, oats do not contain gliadin (part of wheat gluten that triggers reactions in intolerant patients), but avenin: it is, therefore, a different gluten. Intolerant patients are advised to avoid it.