La oats It is part of the food group that has been gaining weight in recent years. All of them are presented as alternatives more «healthy's» to the usual options. For example, there have been many who have replaced the wheat flour for the one oats to make your pancakes a little more «fit«. In this article we are going to see why we would be interested in including the oats in our diet, what are its nutritional properties? We will also clarify some of the Myths that surround this superfood.
Nutritional properties of oats
La oats is a cereal de whole grain (germ, endosperm and bran), therefore, it maintains its original nutritional composition since we are not removing anything from it. Although in ancient times it was not as cultivated as the wheat or the barley nowadays it has become more relevant. It has thus become seventh most cultivated cereal in the world. And one of the reasons has been its many positive effects on our health. This cereal from the family of Poaceae stands out for its high content of fiber, so much soluble as insoluble. You present certain differences between them, but both are especially healthy.
In fact, Biomedical Engineering faculty at Harvard University carried out a study that yielded revealing results about the importance of the consumption of fiber in our diet.
After analyzing almost 250 different studies the academic institution assured that eating considerable amounts of fiber from vegetable fruit y whole grains can reduce the risk to die from cardiovascular diseases y Cancer. For each 8 grams additional of fiber that we consume the risk of some diseases (stroke, heart disease, type 2 diabetes, colon cancer) falls between a 5 and 27%. Y generally, a person who has eaten more fiber than another during his life reduces this risk between 16 and 24%.
La EFSA (European Food Safety Authority) recommends a consumption of 25g/day fiber in adults. The oatmeal contain about 10,1 grams of fiber for each 100 grams, an amount, therefore, significant.
Powerful antioxidant effect
Another of its great benefits is that granted by the avenanthramides (AVAs). This group of Antioxidants es único, is only found in this food. In addition, as stated in the report «Current data on the properties nutritional benefits of oats» full FEN (Spanish Nutrition Foundation) the AVAs:
They have an antioxidant activity of 10 to 30 times greater than that of other phenolic compounds. In addition, they have anti-inflammatory and anti-atherogenic properties. Similarly, they help control blood pressure by producing nitric oxide, which acts as a vasodilator.
La #OATMEAL contains:
Phytic Acid, has an antioxidant effect that can prevent or inhibit some types of cancer pic.twitter.com/DMG80X4Ul8– Nutritionist D. Zarco (@Nutriologa_dz) July 27, 2017
It should also be noted that in its composition we find Vitamin E. other compound antirust that protects us against the feared free radical. Thus, it plays an important role in the prevention of certain diseases caused by these unstable molecules.
What are some of the most widespread myths?
One of the Myths more widespread is that the oats it has hardly any calories. However, this is false, Ya que 100 grams of this food contain about 361 Kcal. But we shouldn't be alarmed at all. This does not mean that this cereal fattening. In fact, the amount of kcal it is similar and even lower, in some cases, than that of the rest of the cereals that we usually consume (white or integral rice, barley, corn flour, etc.). The key is to take a healthy and balanced diet.
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Another myth that is true is that the full grain it has more nutrients. This issue is scientifically proven, therefore, we do not question it. So, as a conclusion oats It is a great ally for our health. a bowl of oatmeal and some probiotic (yogurt, kefir) accompanied by some fruit that sweetens the mixture (banana, apple, strawberry, etc.) is a great option to start our day with energy, for example. Another recipe that has become very fashionable are the banana and oat pancakes And no wonder they are delicious!
