Oats Are Good For Health

10 reasons to love oats

by Kavita Devgan

Who doesn’t know by now how important it is to eat breakfast. And get this right too – eating right breakfast is even more so. And what better way to gain the strength and energy to carry you through the hectic day ahead than starting off with a scrumptious bowl of freshly cooked oats. And to know what all it offers beyond just taste read on.

Nutrient dense: Oats are a great source of dietary fibre, iron, protein and B vitamins particularly vitamin B1 content, which is required by the body for carbohydrate metabolism. In fact on a per gram basis, oats contain a higher concentration of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin and Vitamin E than any other unfortified whole grain, such as wheat, barley, corn or rice. 

Low fat: Oats are naturally low in fat and the lipids present in oats contain a good balance of essential fatty acids

Cuts cholesterol: Oats contain a specific type of fibre known as beta-glucan. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fibre per day (an amount found in one bowl of oats) typically lowers total cholesterol by 8-23%. Oats act almost like nature's broom, literally whisking excess cholesterol out of the system.

More cardio benefits: Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease,

Lowers BP: Oats, can significantly aid in reducing blood pressure and/or prevent the onset of hypertension
Boosts immune response: Beta-glucan significantly enhances the human immune system's response to bacterial infection also and has beneficial effects in diabetes as well. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day,

Cancer fighter: The phytochemicals in oats may also have cancer-fighting properties

Digestive diva: Good for digestive health. If you suffer from constipation, try eating raw oats before looking for any drugs.

Diet aid: There is also evidence that because oats improve satiety — they keep you feeling full — they are helpful in a weight-loss plan.

Makes you happy: Eat oats if you're feeling sad. It’s a natural antidepressant - will make you feel calmer. A bowl of oat porridge with a spoonful of honey makes a super calming breakfast.

Low-fat diet not working?

Why isn't my low-fat diet working?

• By Kerry Torrens - Nutritional therapist Kerry Torrens explains why some low-fat diets are high in sugar, and how the white stuff may be scuppering your weight-loss goals...

  

  Although we think of sugar as the stuff in our sugar bowl, that's not the full picture. Many foods, such as white bread, pasta and rice, are made up of sugars, and that's what we break them down to when we digest them.

  These foods, like sugar, can cause blood sugar swings and cravings, and if you eat too many your body converts the excess into fat for storage. Some low-fat diets are high in these types of foods, so take another look at your diet and focus on making these simple changes:
   

  Swap...

  ...white bread, rice and pasta with wholegrain versions, like oats, granary or wholemeal breads, brown rice and wholewheat pasta.

  Avoid...

  ...low-fat diet foods, which tend to be high in sugars, and have smaller portions of the regular versions.

  Be wary...

  ...of 'sugar-free' foods, which contain synthetic sweeteners such as sucralose, saccharin and aspartame. As they're sweet, they don't help to curb your sweet tooth and send confusing messages to your brain, which can lead to overeating.

  
  Balance...

  ...your carb intake with lean protein such as fish, chicken and turkey, as protein slows down your digestion, which helps to manage cravings.

  Stick to...

  ...one glass of fruit juice a day (or dilute it) and keep sweet soft drinks and alcohol for weekends. Instead, enjoy herbal teas or water with slices of lime or orange.

   

  For a pick-me-up...

  ...have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt, both of which contain protein that slows digestion.

  Or, if you really need a sweet fix, try a natural sugar substitute like stevia. It's sweeter than normal sugar but doesn't cause the same kind of rise in blood sugar levels.