The benefits and harms of oats for the body — 7 proven facts

Oats are one of the most popular and healthy cereals on the planet.

It is an essential source of fiber, beta-glucans, as well as a variety of vitamins and minerals. One of the features of the plant is the presence of avenanthramides – unique antioxidants.

Due to its rich composition, oats have a number of medicinal properties and have an impressive evidence base. It is able to prevent a number of cardiovascular, endocrine and oncological diseases, Improve digestion and Strengthen the immune system person.

7 useful properties

Below are the 7 main facts about the benefits of oats for our health (based on scientific sources).

1. It is a source of valuable substances

Whole grain oats are quite high in calories (about 389 calories per 100 grams) and contains many valuable vitamins and minerals:

Each substance performs irreplaceable functions in the human body. For example:

• Manganese - supports the growth and development of the body, as well as metabolism;
• Phosphorus - responsible for Bone integrity , regulates metabolism in joints, facilitates the course of arthrosis;
• Iron - provides synthesis of red blood cells (red blood cells);
• B vitamins - necessary for the smooth functioning of the central nervous system and ensuring metabolism in general.

The grain also contains a number of medicinal plant antioxidants:

1. Avenatramides. Are available exclusively in oats. They lower blood pressure and depressing chronic inflammation.
2. Ferulic acid. Has pronounced antioxidant activity, reduces the risk of developing malignant tumors.
3. Phytic acid. Also has an antioxidant effect in the body, but impairs the absorption of certain minerals (iron, zinc).

100 grams of oats also contain almost 11 grams of dietary fiber and 17 grams of protein. Almost all dietary fibers are soluble and are represented by beta-glucans, which have a positive effect on blood sugar and cholesterol levels and contribute to weight loss.

2. Reduces cholesterol levels

Numerous foreign studies show that oats can reduce the concentration of cholesterol in the blood.

For example, Australian experts claim that with systematic intake of cereals, diseases associated with high cholesterol (coronary heart disease) are less common.

Useful property explained the presence of beta-glucans in the composition of the plant. They slow down the reabsorption of cholesterol released from the gallbladder into the intestine, thereby reducing its level in the blood.

Oats also reduces the concentration of atherogenic cholesterol in blood plasma (LDL and TAG), which prevents the formation of atherosclerotic plaques on the walls of arteries that underlie the formation of coronary heart disease, chronic cerebral ischemia, myocardial infarction, stroke and a number of other equally dangerous pathologies.

3. Prevents the development of type II diabetes mellitus

Beta-glucans included in oatmeal, capable reduce blood sugar levels and prevent the formation of type II diabetes mellitus.

They act on insulin receptors located on the cells of muscle and adipose tissue, increasing their sensitivity to insulin. As a result, more efficient utilization of glucose is provided in order to obtain energy.

Beta-glucans also slow down the absorption of carbohydrates from the lumen of the gastrointestinal tract, which prevents the appearance of sudden spikes in blood sugar after eating.

Since oats affect the key mechanisms of diabetes formation, it can be used not only for therapy, but also for the prevention of pathology.

Research by German specialists demonstrate that daily consumption of oat flour can help reduce the dose of insulin received (in diabetes mellitus) by 40%.

According to the data Swiss scientists, different forms of oats have different effects on glucose metabolism. The most valuable is considered to be crushed.

It is recommended to include oat-based products in the diet of people suffering from type II diabetes mellitus or having an increased predisposition to this disease.

4. Promotes weight loss

Eating oats has a beneficial effect on body weight and the course of metabolic syndrome, which combines obesity, type II diabetes mellitus, hypertension, gout and a number of other diseases.

Weight loss is provided by the following mechanisms:

1. Slowing down the movement of food. According to the information experts from Denmark, oats cause mechanical distension of the stomach and slow down the evacuation of its contents. As a result, through reflex mechanisms, the hunger centers in the brain are suppressed, the body experiences a feeling of satiety.
2. Hormonal changes. Beta-glucans present in oats stimulate the production of a number of hormones (for example, peptide YY), which also affect the hunger centers, depressing them. Scientists from Australia claim that a similar effect persists for 6-10 hours.

Thus, oats can be used to lose weight or maintain body weight. It has the same effect on both women and men.

An additional advantage of the medicinal plant is to reduce the risk of developing fatty hepatosis, a liver disease in which normal cells are replaced by accumulations of adipose tissue.

5. Strengthens the immune system

Research works by Italian specialists show that beta-glucans enhance the ability of macrophages, neutrophils and natural killers to respond to the introduction of any foreign agents into the bloodstream, as well as effectively fight them.

Thus, oats enhance the body's ability to resist the introduction of viruses, bacteria and fungi.

The radioprotective property of the plant is being actively studied. Assumed that the grain crop is able to protect the body during radiation therapy or in emergency situations accompanied by the release of radioactive particles into the atmosphere.

6. Eliminates constipation

According to the data Australian scientists, oats is an effective remedy for the relief and prevention of constipation.

Insoluble dietary fiber in combination with soluble beta-glucans normalize the motor activity of nasty myocytes of the digestive tube wall, ensuring timely and complete bowel emptying.

The plant is especially recommended for elderly people who often have intestinal problems.

7. Prevents cancer

One of the largest studies involving almost 2 million people, discovered that regular consumption of dietary fiber (100 grams of oats contain 11 grams of fiber) has a beneficial effect on the incidence of malignant intestinal tumors.

Experts discovered that every 10 grams of fiber per day reduces the likelihood of developing colon and rectal cancer by 10%.

An additional role is assigned to antioxidants, which inhibit chronic inflammation and block oxidative stress, therefore, prevent malignant transformation of cells of any organ. However, this property is based on hypotheses, no research has been conducted.

Possible harm

In most cases, oats are well tolerated by the body. But even it has contraindications and can cause harm. In rare cases, the following side effects may develop:

1. Exacerbation of chronic gallbladder diseases. With excessive inclusion of cereals in the diet, stimulation of the motor activity of the gallbladder is observed, which can provoke an exacerbation of cholecystitis and cholelithiasis.
2. Dyspeptic disorders. Are caused by an abundance of dietary fiber in the composition and manifest themselves in the form of: diarrhea or constipation, bloating, nausea.
3. Allergic reactions. Are caused by increased sensitivity to avenin and other plant proteins. They are manifested mainly in the form of dyspeptic disorders (diarrhea, nausea and vomiting, bloating).

What can be prepared from it?

Oats are available in various forms, depending on the method of industrial processing.

Oatmeal is whole–grain oats, devoid of an outer shell (which is used to make bran, muesli).

Oat flakes are also made from grains. The duration of their cooking directly depends on the duration of steaming.

Flour is also made from cereals, which is widely used in culinary business.

The following dishes can be prepared from oats:

1. Porridge. To prepare porridge, 300 grams of oatmeal should be soaked overnight and filtered. Then 500 ml of water and 400 ml of milk are added to the cereal, the mixture is put on fire and cooked for about 15 minutes. Porridge is best taken for breakfast or lunch in order to lose weight and reduce cholesterol levels.
2. Oatmeal "coffee". Unpeeled grains of oats are fried in a frying pan until dark golden brown (without adding oil), then ground in a coffee grinder. The drink itself is brewed in a turk (20 grams of oats, 200 ml of water, ½ tsp each of ground cinnamon and cardamom) for about 10 minutes.
3. Oat milk. To make a milk drink, you will need 200 grams of oat flakes and 2,000 ml of water. Recipe: soak the flakes in clean water (about 300 ml) for 30 minutes. Move the mixture into the thicket of a blender, add 1,700 ml of water and beat for 3-5 minutes until a homogeneous thick milk mass is obtained, strain. The resulting drink is an ideal and extremely useful alternative to cow's milk!
4. Kvass. For cooking, fill a 3-liter vessel with cold boiled water (about 2.5 liters), add 500 grams of oat flakes and 100 ml of kefir. Close the jar tightly with a glove and put it in a dark, cool place for 1-2 days until a thin foam appears. Then strain and let it brew for another 5-6 hours. Kvass is effective in reducing blood pressure and preventing coronary heart disease. It is recommended to drink in courses: 300 ml per day for 2 weeks, then a break – up to 2 months.
5. Decoction. To brew a broth, you need 1 tbsp. l. of raw whole grains, pour into an enameled saucepan, add 500 ml of water and cook for about 60 minutes over low heat, cool. The decoction is taken to treat exacerbations of chronic diseases of the gastrointestinal tract (100 ml 3 times a day). Oat husks can also be used for decoction.
6. Infusion. To steam the infusion, you need 2 tablespoons of grains, pour 500 ml of water and leave in a thermos for 3 hours. Apply in a similar way to a decoction.

Sprouted oats: properties and applications

In recent years, sprouted oats have become extremely popular. A distinctive feature is a higher level of valuable substances in the composition (mainly B vitamins, iron, manganese and magnesium).

Also, most of the simple carbohydrates found in grains turn into complex ones, which enhances the plant's ability to lower blood sugar levels and control the course of type II diabetes mellitus.

Oat sprouts can be purchased in stores or obtained independently at home. To do this, you need to:

1. Prepare a dish or an enameled container.
2. Cover it with a cotton cloth. Moisten abundantly with filtered water.
3. Fill in the oat grains and cover with a second layer of cotton cloth. Moisten a little with water.
4. Leave for a day.
5. Then re-moisten the grains with water. After another 24-36 hours, they will germinate.

Seedlings are recommended to be consumed when their height reaches at least 8-10 mm. After germination, oats can be consumed in their pure form or included in various dishes (porridges, salads).

The recommended daily intake for an adult is about 50 grams.

Consider a couple of recipes using oat sprouts.

1. Oatmeal and flaxseed porridge

Will require:

• 200 ml of water;
• 2 tbsp sprouted oat sprouts;
• 3 tbsp flax seeds.

Preparation:

1. Soak flax in water for 8-12 hours.
2. Beat the flax together with water in a blender.
3. Add the sprouts to the mixture, beat again in a blender.
4. The dish is ready.

2. Smoothie

Ingredients:

• 1 medium-sized banana;
• 150 grams of any fresh berries;
• 2-3 tbsp sprouted oats;
• ½ tsp vanilla;
• 1 tbsp coconut milk.

Cooking scheme:

1. Put the berries, banana and oats in a blender. Beat until smooth.
2. Add vanilla and coconut milk. Mix thoroughly.
3. Add sprouted oats.
4. The drink is ready.

Conclusion

1. Thus, oats are an incredibly nutritious and healthy crop. It combines a variety of vitamins and minerals, dietary fiber and antioxidants (including essential ones).
2. The plant is able to reduce blood sugar levels, prevent the development of the most dangerous cardiovascular pathologies and malignant tumors, and reduce body weight.
3. It is recommended to consume oats on a regular basis to maintain overall health.