Oatmeal: Cereals Beneficial To Lose Weight
Oatmeal are a kind of cereal with an impressive nutritional profile. They hide surprising virtues: 50 g of oats provides 6.5 g of protein and 5 g of fiber. The benefits of oatmeal are many.
Its soluble fiber protects us against a number of health problems: oats reduce cholesterol. Oats and especially oat bran are perfect natural hunger cuts!
If you eat oatmeal, you already get 70% of your daily needs in manganese, a mineral that helps enzymes in bone formation. You will also have good portions of zinc (mineral anabolic), magnesium and many other minerals. It is therefore not surprising that it is a star food of people who have a healthy and sought- after diet , rich in quality nutrients. Personally, I do not eat at breakfast but rather snack later in the day. If you can not eat them, you can always eat them with the muesli or with a porridge . To understand the benefits of oats, I invite you to read more.
How Oatmeal Helps You Get Filled
Oats have a low glycemic index . It therefore stabilizes blood sugar levels. The glycemic index which is a classification of carbohydrates according to a criterion: the rate of elevation of the level of sugar in the blood. When you eat oats, your body will digest and absorb it slowly, allowing you to feel full longer, and thus delay the feeling of hunger. This mechanism also helps you to delay the feeling of hunger.
Why are they an ally to lose weight?
This source of carbohydrates and proteins ideal for bodybuilders will allow you to bring energy to your body and your muscles with a very low risk of storage in the form of fat. They should nevertheless be consumed cold as heat increases the glycemic index. If you consume your oatmeal instead of the traditional baguette with butter and jam, you will decrease your insulin level and by passing the fat storage.
About Oat Bran
Oat bran is the envelope that surrounds each oat flake. It is very rich in soluble fiber and pectin. The fibers, which are less and less present in our modern diet have unusual virtues. They can absorb up to 30 times their volume in water. Once in your stomach, you feel fuller more easily! More interesting: the fibers are not assimilated and even prevent the assimilation of sugars and lipids during your meal. Oat bran is therefore rightly a star Dukan diet and health!
Health Benefits of Oatmeal
A bowl of oatmeal is the perfect way to start your day, especially to protect yourself from heart disease or type II diabetes. Oats, oat bran, oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, numerous studies have demonstrated the beneficial effects of this special fiber on cholesterol.
Studies show that in people with high cholesterol (greater than 220 mg / dl), consuming only 3 grams of oat soluble fiber per day (a quantity found in a bowl) decreases total cholesterol (between 8 To 23% decrease). This is very important because every 1% decrease in serum cholesterol results in a 2% decrease in the risk of developing heart disease. High levels of cholesterol correlate with the accumulation of plaques in the walls of the blood vessels. If these plates are too bulky, they can rupture and cause a heart attack, stroke or blood clots elsewhere in the body. Lowering high cholesterol can therefore significantly reduce the risk of cardiovascular disease and stroke.
How does it regulate cholesterol?
This is done at two levels: intestine and colon. In the intestine, beta-glucan fibers limit the absorption of lipids1 . In the colon, more products derived from cholesterol are eliminated, again thanks to beta-glucans.
The antioxidants avenanthramides
In addition to the fibers contained in oats, research suggests that it may have another cardio-protective mechanism. Oats contain unique antioxidants called avenanthramides. These are the ones that help fight free radicals, reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University 2 and published in The Journal of Nutrition. In another study also conducted at Tufts University and published in Atherosclerosis 3 , the researchers exposed human arterial wall cells to avenenthramides purified from oats for 24 hours. They found that these oat phenols significantly suppressed the production of several types of molecules involved in the fixation of monocytes (immune cells) beyond the arterial wall in the first stage of atherosclerosis development.
Wheat alternative for gluten intolerance
Although the treatment of celiac disease (gluten intolerance) requires the permanent suppression of gluten, proteins found in wheat, rye, barley and oats, recent studies of children and adults have shown that Oats, despite the small amount of gluten it contains, is well tolerated. A double blind study 4, involving 8 clinics treating 116 newly diagnosed children with celiac disease suggests that oatmeal is a good choice of cereal for children with celiac disease. The children were randomized to receive either a standard gluten-free diet (no wheat, barley, rye or oats) or a gluten-free diet with wheat-free oats. At the end of the one-year study, all children were well, and in both groups the mucosa of the small intestine (which was damaged by wheat gluten in celiac disease) had recovered and the immune system (which is too reactive in gluten intolerant patients) had returned to normal.
- ↑ Beta-glucan extracts inhibit the in vitro intestinal uptake of long-chain fatty acids and cholesterol and down-regulate genes involved in lipogenesis and lipid transport in rats.
- ↑ Avenanthramides are bioavailable and have antioxidant activity in humans after acute consumption of an enriched mixture from oats
- ↑ The antiatherogenic potential of oat phenolic compounds
- ↑ Oats to children with newly diagnosed coeliac disease: a randomised double blind study