Nutritional value of oats

Oats are a whole grain that does not contain gluten, providing a large amount of important vitamins, minerals, fiber and antioxidants. Therefore, the nutrition of oats will have many health benefits especially in weight loss diets or reducing blood volume or reducing the risk of heart disease.

1. oat

Oats are a whole grain grown mainly in North America and Europe. They have a good source of fiber especially beta glucan and many vitamins as well as minerals.

Pure oats are the only food of avenanthramides – a group of antioxidants that protect against cardiovascular disease. In addition, oats also have other benefits such as reducing blood sugar levels, and lowering cholesterol.

Oats are often used in two forms: thinly rolled oats and pure oatmeal. The processing time of these two forms is usually shorter than that of pure oat seeds. Oats are often used as nutritious meals at breakfast by mixing oatmeal with boiled water (porridge).

Nutrition in oats

Oats are often used in the form of pure oatmeal

2. Nutritional composition in oats

Oat nutritional composition in 100 grams of ingged oats:

  • Energy: 389 kcal
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Sugar: 0 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

Carbs of oats account for 66% by dry weight. About 11% of carbs are fiber and 85% starch. Oats have very little sugar (1% sucrose sugar).

2.1. starch

Starch consists of long chains of glucose molecules – which are the largest component of oats. Starch in oats differs from starch in other cereals because of its high viscosity (the ability to link to water)

There are three types of starch found in oats:

  • Fast-digesting starch (7%). This type is quickly broken down and absorbed in the form of glucose
  • Slow digestive starch (22%). This type is broken down and absorbed more slowly
  • Starch resistance (25%). The function of starch resistance, such as fiber, is eliminated through digestion and improves intestinal health by nourishing friendly gut bacteria.

Whole oats consist of 11% fiber and in oatmeal there is about 1.7% fiber. The majority of fiber in oats is soluble and mainly beta glucan fiber. Oats also have insoluble fiber like other cereals and it has the effect of slowing down digestion as well as suppressing appetite.

Beta glucans are soluble fiber in oats, they can form a gel-like solution at relatively low concentrations. This fiber accounts for about 2.3 -8.5% in pure oats and it is mainly concentrated in oat bran. Beta glucan in oats is known to lower cholesterol and increase the production of bile acids or reduce blood sugar and insulin levels after carbs-rich meals.

Nutrition in oats

Oats have an appetite suppressing effect.

2.2. protein

Oats are a good source of quality protein with 11-17% dry weight and higher than most other cereals. The main protein in oats accounts for 80% of the total, and it contains avenalin which is a component not found in most cereals except in the proteins of peas. Avenalin is associated with wheat gluten. However, in pure oats is considered safe for most people with gluten intolerance.

2.3. Vitamins and minerals

  • Manganese: Often found in large quantities in whole grains, it is an important micro-mineral for growth, growth and metabolism.
  • Phosphorus: This mineral is important for bone health and functions in tissue maintenance.
  • Copper: It is an antioxidant mineral that is often lacking in western diets, and it also plays an important role in heart health.
  • Iron: Is the composition of hemoglobin responsible for transporting oxygen in the blood.
  • Selenium: This antioxidant plays an important role for the body. Low selenium levels are associated with an increased risk of premature death and a decrease in immune function as well as neurological function.
  • Zinc: This mineral participates in many reactions of the body.
  • Vitamin B1: This vitamin is also known as thiamine, which is abundant in foods such as cereals, nuts and meats

2.4. Some other compounds

Pure oats are rich in antioxidants that provide many health benefits. The main compounds include:

  • Avenanthramides: This compound is found only in oats. It is a family of powerful antioxidants. It has the effect of reducing inflammation in the arteries and regulating blood pressure.
  • Ferulic acid: It is a common polyphenol antioxidant in both oats and other cereals.
  • Phytic acid: This compound is abundant in bran and it has reduced the absorption of minerals such as iron and zinc.

3. Health benefits from oats

3.1. Lower cholesterol

Studies have demonstrated that oats can lower cholesterol levels that help reduce the risk of cardiovascular diseases.

Heart disease is the leading cause of death worldwide and high cholesterol is the main risk factor especially LDL cholesterol. The ability to lower the cholesterol of oats is due to the beta glucan compound. It can slow down the absorption of fats and cholesterol by increasing the viscosity of foods introduced into the diet. When beta glucan is in the intestine it will be associated with cholesterol-rich bile acids – which the liver produces to aid digestion. Beta glucan then carries this acid down the gastrointestinal line and excreted from the body. Usually, bile acids will be re-absorbed into the digestive system, but beta glucan inhibits this process, leading to a decrease in cholesterol levels. Researchers have determined that consuming foods containing at least 3 grams of beta glucan per day can reduce the risk of heart disease.

Nutrition in oats

Oats help reduce the risk of cardiovascular diseases.

3.2. Prevention of type 2 diabetes

Type 2 diabetes is characterized by abnormal correction of blood sugar levels, usually due to a decrease in insulin hormone sensitivity. Beta glucan in oats helps control blood sugar levels by regulating glucose and insulin response after carbs-rich meals.

In people with type 2 diabetes and insulin resistance, when using a 4-week diet with oatmeal helps reduce the insulin needed to stabilize blood sugar by 40%. Studies have also shown that beta glucan can improve insulin sensitivity or prevent the appearance of type 2 diabetes.

3.3. Weight loss

The soluble fiber in oats delays the time it takes for the stomach to run out of food and gives the body a long satiety. Beta glucan promotes the release of YY peptides (PYY) – a hormone produced in the intestines in response to eating. This saturated hormone has been found to reduce calories and can reduce the risk of obesity.

Plus low-calorie oats along with high fiber content as well as healthy nutrients are quite rich so it is an excellent supplement to an effective weight loss diet.

3.4. Reduce the risk of asthma in children

Asthma is a disease caused by disorders of the respiratory tract. Some studies report that feeding oats in babies before the age of 6 months is associated with a reduced risk of asthma in babies.

In addition, some studies have also in turns out that oats can strengthen the immune system to enhance resistance to bacteria, viruses, fungi and parasites.

The potential disadvantage of oats is that it contains avenalin – which is a gluten analog. For people with gluten intolerance should exclude oats from the diet. In addition, oats can be infected with other cereals such as wheat, making them uns suitable for people with celiac disease or allergies to wheat. People who are allergic or into intolerance to wheat or other cereals should use only oats that are certified as pure.

Share99 International Health Hub is the address for examination, treatment and prevention of diseases. When performing the process of medical examination and treatment at Share99, customers will be welcomed and used modern facilities and machinery systems accompanied by perfect medical services under the guidance and advice of good and well-trained doctors both at home and abroad.

Customers can directly go to Share99 Health System nationwide for examination or contact the hotline here for assistance.

Source: healthline.com

SEE MORE:

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  • Everything about a healthy diet: Fats, proteins, carbohydrates, fiber, calcium, iron, folic acid
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About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.

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