Oats are foods rich in proteins, minerals, fiber, fats and antioxidants. Many studies have confirmed that oat cereals have many effects on human health.
1. What is oats?
Oats, which were discovered more than 4000 years ago, are a fairly common food in the world. Oats are mainly grown in temperate climates such as Poland, Russia, Canada, USA, Australia, Germany,… This type of food is eaten or used as a food supplement because there are many health benefits.
Since whole oats take a long time to cook, processed oats are often used. Depending on the level of processing, there are types of oats including:
- Chopped oats: Is the type of whole oats cut into 2-3 parts;
- Thinly rolled whole oats: Whole oats are steamed, then flattened;
- Oat bran: Is a product obtained when grinding oats, often used to sprinkle on feeds. Oat bran has a high content of nutrients;
- Instant oats: There is a very fast cooking time but because it has been processed a lot, this type of oats usually contains less nutrients;
- Oatmeal: Mainly used as a cake, skincare.
2. What effect does oats have?
Oats are cereals of high nutritional value, rich in proteins, minerals, fats and soluble fibers. In addition, they also contain many antioxidants and lipid-lowering substances such as flavonoids, sterols, saponins,… The use of oats brings many health benefits such as:
- Good for the heart: Oats have a high content of soluble fiber, which helps reduce the absorption of cholesterol into the bloodstream. As a result, this cereal helps prevent heart attacks, strokes and cardiovascular diseases. Not only that, beta – glucan in oats also has the effect of reducing the risk of coronary artery disease;
- Prevent diabetes: Oats have the ability to improve the body's sensitivity to insulin – the hormone produced by the pancreas that helps stabilize blood glucose. In addition, the high fiber content in oats also reduces the risk of diabetes;
- Digestive support: The fiber contained in oats helps to soften the stool, gives users easy to go to the pepper, avoids constipation. So, for those who are having intestinal health problems, oats are a very useful food;
- Cancer prevention: Oats contain many antioxidants, which help protect body cells against free radicals, effectively prevent cancer;
- Support weight loss: The fiber in oats takes a long time to digest. At the same time, in oats contains many healthy carbohydrates, which help users feel full for a long time. In addition, oats stimulate the body's metabolism, supporting better weight loss;
- Prevention of anemia: Hemoglobin is the main component of red blood cells. When the body lacks red blood cells, it causes anemia with manifestations such asfatigue, recurrent skin, tingling in the legs, shortness of breath, swelling of the tongue, dizziness, headache ,… Oats are foods with a high content of iron, which is good for the formation of hemoglobin, which effectively prevents anemia;
- Improves muscles: Oats are a source of healthy carbohydrates because of their low blood glucose index, which promotes the process of reducing fat and preserving the body's muscles during training. In addition, the iron found in oats also helps transport oxygen in the blood to the muscles, helping to nourish the muscles better;
- Prevent migraines: People with chronic migraines often have lower levels of magnesium than those without the disease. Therefore, adding magnesium to the diet can prevent this disease. Oats have abundant magnesium content, so eating oats regularly reduces the risk of migraines;
- Other effects: Improves mood (oats against depression, improves mood); prevent dandruff (saponins in oats help cleanse the scalp and eliminate dandruff, lipids and proteins that help moisturize the scalp, preventing dandruff from returning); treatment of premencalyp syndromes (oatmeal containing vitamin B6 helps relieve premencalyp symptoms); good for the skin (antibacterial oats, prevent acne and skin infections, reduce darkening of the skin); reduce the risk of asthma in children,…
3. How to use oats
3.1 How to choose to buy oats
It is recommended to choose oats depending on the purpose of use. Specifically:
- Want to cook quickly: It is recommended to choose instant oats;
- Want to use oats to beautify the skin: It is recommended to use oatmeal, then mix with water or other beauty ingredients such as honey, unsus sugar-free fresh milk,… to use.
When not in use it is recommended to store oats in closed containers, leave in a dry place, avoiding moisture, insects and sunlight.
3.2 Some ways to prepare oats
- Oat milk: Mix oatmeal with water, add fresh milk or sugar if desired. It is a nutritious drink for vegetarians or people allergic to dairy products;
- Oatcab: Use oatmeal puree, combined with sugar, eggs, fresh milk,… to make biscuits, pastries,…;
- Dishes: Oat soup, oat porridge cooked with meat, vegetables,…
3.3 Possible side effects when eating oats
Oat cereals are healthy but if used improperly, users may encounter some risks such as:
- Eating oats that are not well cooked is prone to intestinal obstruction, bloating;
- Overeating oats can cause intestinal diseases such as irritable bowel syndrome, Crohn's disease, ulcerative colitis, inflammation of the ,…;
- Some manufacturers may add gluten to oats during processing. Therefore, people with celiac disease (gluten intolerance) should pay attention when buying oats, buying only gluten-free;
- People with anemia should not take oat bran because it contains phytates – substances that prevent the body from absorbing iron, calcium and other minerals.
Oats are cereals that have a lot of health benefits. However, users should not abuse this type of food to avoid experiencing undesirable side effects.
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