How healthy is oats?
The consumption of oats is increasingly popular. the Beth Czerwony Nutritionist of cleveland clinic (USA) explains what makes oats so healthy.
Oats are mainly used as haferbrei – often also as Porridge or oatmeal denoted – consumed. normal Whole oats Take one very good nutritional profile. However, if you eat flavored instant oats, you may miss out on some health benefits, the expert said.
Beneficial ingredients of oats
Oats are rich in protein and fiber. They also contain many important vitamins and nutrients in high concentrations, such as:
- Vitamin B1 (Thiamine),
- vitamin B5.
Oats reduce cholesterol levels
the included vitamins and nutrients are associated with a variety of health benefits. For example, oats reduce the Total cholesterol levels and unhealthy LDL cholesterolthat counteracts the hardening of the arteries and heart disease, explains the expert in a press release.
The effect of eating oats on cholesterol levels already occurs after six weeks of daily consumption one, adds Czerwony.
Oats slow down the absorption of glucose
Oats contain special Soluble fibersuch as beta glucan be designated. Beta-glucan affects cholesterol levels and may also slow the absorption of glucose (sugar) into the blood.
This is because after eating oats, beta-glucan is converted to a gel-like solution becomes, which envelops the intestine. He slows down with sugar in the bloodstream According to the nutritionist
Beneficial oats in diabetes?
Therefore, according to a study published in the English magazine “Nutrients”, oats ideal for people with type 2 diabetes. However, there is also one study that found no significant effects of oats on blood sugar.
Lose weight with oats
Oat flakes fill you up for a long time., making it easy to avoid unhealthy snacks between meals. “Ultimately, this reduces the number of additional calories one could consume.“explains the expert.
According to a study published in the English magazine Plant Foods for Human Nutrition, oats help body weightthe Body Mass Index (BMI)the body fat and also to reduce the waist-hip ratio.
Oats for regular bowel movements
Of high fiber of oats helps the to regulate bowel movements. In addition, the soluble and insoluble dietary fibers contained promote bowel movements. A study published in the “Journal of Nutrition, Health & Aging” shows that the consumption of oat bran can replace the intake of laxatives in the elderly.
The abundant fiber in oats makes it easy to die recommended daily allowance of dietary fiber (between 25 and 35 grams) for one good gastrointestinal health record, according to Czerwony.
Disadvantages of eating oats
While oats are very healthy, some are not. flavored instant oatmeal. Because these often contain A lot of sugar. „There are always ways to do something unhealthy, and that’s exactly what we see with lots of instant oatmeal.said the expert
Therefore, when purchasing these types of products, nutritional labeling should be reviewed and special attention paid to watch out for added sugar. Instead of using sugar, you can use it to enhance the flavor of the oats. Fruit Y spices to add
If the oats have to be sweetened, they should brown sugar or maple syrup add. This also makes it easy to keep track of how much sugar is added to the oats. (What)
Author and source of information
This text meets the requirements of specialized medical literature, medical guidelines, and current studies and has been reviewed by medical professionals.
- Cleveland Clinic: Is oatmeal always healthy for breakfast? (veröffentlicht 18.11.2022), Cleveland Clinic
- Qingtao Hou, Yun Li, Ling Li, Gaiping Cheng, Xin Sun, et al.: The metabolic effects of oat intake in patients with type 2 diabetes: systematic review and meta-analysis; in: Nutrients (veröffentlicht 10.12.2015), Nutrients
- Xiao Li Shen, Tao Zhao, Yuanzhong Zhou, Xiuquan Shi, Yan Zou, et al.: Effect of oat β-glucan intake on glycemic control and insulin sensitivity of diabetic patients: a meta-analysis of randomized controlled trials ; in: Nutrients (veröffentlicht 13.01.2016), Nutrients
- Hong-Chou Chang, Chien-Ning Huang, Da-Ming Yeh, Shing-Jung Wang, Chiung-Huei Peng, et al.: Oats prevent obesity and abdominal fat distribution and improve liver function in humans; in: Plant foods for human nutrition (veröffentlicht 31.01.2013), Plant foods for human nutrition
- Baerbel Sturtzel, A. Dietrich, K. -H. Wagner, C. Gisinger, I. Elmadfa: Vitamin B6, B12, folate, and homocysteine status in nursing home residents receiving laxatives or dietary fiber; In: Journal of Nutrition, Health and Aging (veröffentlicht 11.04.2010), Journal of Nutrition, Health and Aging
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.