Oats: A natural super food
Naimur Rahman Afid :
Oat is a type of cereal grain grown from a plant called Avena sativa. Generally oats are taken as breakfast food with some warm milk, fresh fruits, nuts and honey. Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81 grams) of dry oats contains 7.5 grams of fiber, the recommended daily intake of fiber is 25 grams for women and 38 grams for men. It is also rich in phosphorus (52% of RDA), thiamine (51% of RDA), magnesium (44% of RDA), and zinc (26% of RDA). Besides it contains riboflavin, niacin, Vitamin B6, pantothenic acid, iron and manganese. One cup of cooked oats contains approximately 166 calories, 5.94 grams of protein and 3.56 grams of fat.
Possible health benefits associated with oats are listed below:
n Oats can help slow down the reabsorption of cholesterol in the bloodstream because of beta-glucan. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing the circulating levels of cholesterol in the blood.
n Oats can play a key role in the active prevention of diabetes. They have a very low glycemic index, which means that they release sugar into the blood very slowly. They may help lower blood sugar levels and improve insulin sensitivity. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
n Oats may help to eat fewer calories and lose weight since it is a filling food. By delaying the time it takes our stomach to empty of food, the beta-glucan in oatmeal may increase our feeling of fullness. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
n Fiber present in oat contributes to bowel regularity and the prevention of constipation. It has the ability to increase the weight and water content of stool, making them easier to pass. Cereal fibers, as found in wheat bran and oat bran, are considered more effective than fiber from fruits and vegetables. The breakdown and fermentation of beta-glucan oat fiber has also been reported to increase the diversity of gut microbiota. This may in turn improve certain digestive issues such as diarrhea, constipation, and irritable bowel syndrome.
n They may decrease the risk of childhood asthma. There is some evidence to suggest that specific foods can reduce the risk and oat is one of them.
Oats are among the healthiest grains on earth and a good source of many vitamins, minerals, and unique plant compounds. Oatmeal as breakfast would be a great way to start your day, just add your favorite nuts and fruits to a piping hot bowl of oatmeal.
Oat is a type of cereal grain grown from a plant called Avena sativa. Generally oats are taken as breakfast food with some warm milk, fresh fruits, nuts and honey. Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits.
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol. One cup (81 grams) of dry oats contains 7.5 grams of fiber, the recommended daily intake of fiber is 25 grams for women and 38 grams for men. It is also rich in phosphorus (52% of RDA), thiamine (51% of RDA), magnesium (44% of RDA), and zinc (26% of RDA). Besides it contains riboflavin, niacin, Vitamin B6, pantothenic acid, iron and manganese. One cup of cooked oats contains approximately 166 calories, 5.94 grams of protein and 3.56 grams of fat.
Possible health benefits associated with oats are listed below:
n Oats can help slow down the reabsorption of cholesterol in the bloodstream because of beta-glucan. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing the circulating levels of cholesterol in the blood.
n Oats can play a key role in the active prevention of diabetes. They have a very low glycemic index, which means that they release sugar into the blood very slowly. They may help lower blood sugar levels and improve insulin sensitivity. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
n Oats may help to eat fewer calories and lose weight since it is a filling food. By delaying the time it takes our stomach to empty of food, the beta-glucan in oatmeal may increase our feeling of fullness. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
n Fiber present in oat contributes to bowel regularity and the prevention of constipation. It has the ability to increase the weight and water content of stool, making them easier to pass. Cereal fibers, as found in wheat bran and oat bran, are considered more effective than fiber from fruits and vegetables. The breakdown and fermentation of beta-glucan oat fiber has also been reported to increase the diversity of gut microbiota. This may in turn improve certain digestive issues such as diarrhea, constipation, and irritable bowel syndrome.
n They may decrease the risk of childhood asthma. There is some evidence to suggest that specific foods can reduce the risk and oat is one of them.
Oats are among the healthiest grains on earth and a good source of many vitamins, minerals, and unique plant compounds. Oatmeal as breakfast would be a great way to start your day, just add your favorite nuts and fruits to a piping hot bowl of oatmeal.
(Naimur Rahman Afid is B. Pharm Student at Department of Pharmacy, Bangabandhu Sheikh Mujibur Rahman Science and Technology University. E-mail: [email protected])