Oats: chemical composition, nutritional value, calorie content and beneficial properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Oats are a type of cereal grain whose seeds are eaten all over the world. In addition to human consumption, this crop is also used as livestock feed. Oatmeal, beloved by many, is made from the grain of this cereal, crushed and peeled. What is the chemical composition of oats and how is cereal useful?

What is the benefit of this grain?

This cereal is literally filled with various nutrients. The chemical composition of oat grain can be considered unique. The dietary fiber (beta-glucan of which is the main one) and the minerals present in oats help prevent numerous dangerous conditions: heart disease, diabetes, obesity, and even cancer. They also improve the he alth of your skin and hair.

Effect on the cardiovascular system

Oats contain a fiber called beta-glucan, which helps lower cholesterol levels. Beta-glucan is the main component of soluble fiber, whichable to reduce only "bad" cholesterol, without affecting the "good". In addition, oats contain antioxidants (avenanthramides and phenolic acids), which together with vitamin C help prevent LDL oxidation, a process that can also cause heart disease.

Oat bran contains vitamin E, another nutrient for heart he alth. In addition, they contain more fiber (15 to 26%) than oatmeal (only 7%). In one study, consumption of oat bran was shown to lower total cholesterol by 12%.

Help with diabetes

Oats have a low glycemic index and their high fiber content helps regulate blood sugar levels. In addition, this fiber-rich grain is slow to digest. This means that it does not cause spikes in blood sugar levels. Oatmeal lingers in the stomach for a very long time, which is why its absorption is slow. According to one study, oat consumption may also reduce required insulin doses in type 1 diabetics.

This grain has been shown to have beneficial effects on glucose and lipid levels in patients with type 2 diabetes. The beta-glucans found in oats reduce the concentration of glucose in the blood when consumed. Numerous studies also show that oats or foods fortified with them can significantly reduce postprandial hyperglycemia. But not all types of oats are good. Worth giving upflavored cereals or instant foods - they contain a lot of sugar, and the effect of them is the opposite. You can use unsweetened oats as a substitute for breadcrumbs in your recipes.

Oats can help relieve constipation

Because the chemical composition of oats includes a lot of fiber, this product can also help relieve constipation. Also used as a prophylaxis for rectal cancer.

In another study, oat bran was found to improve peristalsis and increase vitamin B12 levels in the elderly.

Oats are rich in insoluble fiber. This is especially true for untreated grain and its sprouts. Insoluble fiber is essential for intestinal he alth, one of the signs of which is the absence of constipation. The chemical composition of oat sprouts also includes a lot of fiber.

However, some people report constipation after eating oats. The reason may be that cereals can cause intestinal gas under certain circumstances. Oats are also high in soluble fiber, which can lead to excess gas.

It helps fight cancer

The antioxidants found in oats may help fight cancer. These substances, together with fiber, can prevent cancer of the rectum and colon (as mentioned above). It is believed that most of these properties are manifested when eating oatmeal.

Eating oatmeal every day has been shown to reduce the risk of dying from cancer by 20 percent.

The chemical composition of oats (sprouted in particular) includes avenanthramides. They have anti-inflammatory properties and are part of the grain's defense mechanism. These compounds have been found to inhibit the growth of cancer cells without harming he althy cells.

Helps in the treatment of hypertension

Eating oats was found to lower systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. Not only does this lower your blood pressure, but it also lowers your risk of heart disease by 22 percent. For this purpose, you should choose whole grains or sprouted grains.

The addition of oats to the daily diet of hypertensive patients produced beneficial effects. The study showed that a product rich in soluble fiber can be an effective dietary therapy for the prevention and treatment of hypertension. Other results suggest that a diet rich in oats may reduce the need for antihypertensive drugs. Beta-glucan, found in grains, also has beneficial effects on carbohydrate metabolism and blood pressure levels in obese people.

Oatmeal is also known as a comfort food. It lowers stress hormones and increases serotonin production, which induces feelings of calm. All this also helps to lower blood pressure.

Improvementimmunity

The beta-glucan found in oatmeal may boost immunity. Most of the immune cells in your body have special receptors that are designed to absorb this substance. This raises the activity of leukocytes and protects against diseases. The chemical composition of oats is also rich in selenium and zinc, which play a role in fighting infections.

According to one study, the beta-glucan in oats is much more effective than echinacea (a North American flower popular for its medicinal properties). The compound may speed up wound healing and make antibiotics more effective.

Beta-glucans are also used to improve immunity in individuals suffering from chronic fatigue syndrome or physical or emotional stress. They also improve immune levels during intensive treatments such as chemotherapy and radiotherapy.

Early introduction of oats into the diet has also been linked to a reduced risk of asthma. Another study shows that children who are fed porridge from this cereal can avoid this disease. The risk of developing asthma in children can be reduced by two-thirds if they eat oatmeal during the first five months after birth. This can be explained by the anti-inflammatory properties of the cereal.

Effect on weight loss

Oats have great potential as a weight loss food. If you buy regular cereal without any added flavors and sweeteners. This is ensured by the fact thatThe composition of oat grains includes many fibers. This can make you feel full for longer periods of time and prevent you from snacking. According to a new study, oats prevent obesity and the distribution of abdominal fat. And if taken daily, it may even act as an adjuvant therapy for metabolic disorders. This is especially well ensured by the chemical composition of germinated oats.

Oatmeal and flour have also been found to increase satiety and energy compared to ready-to-eat oatmeal breakfast cereal. Therefore, you can replace foods in your diet with oatmeal and stay satiated for a long time.

Studies have also shown that a diet rich in whole grains such as oats can help regulate body weight. High consumption of these foods is inversely associated with body mass index. Oats can also absorb water, which further increases their satiating properties, and beta-glucan can hold the product in the stomach.

How is it used?

Even oatmeal water is known to promote weight loss. All you need is one glass of oatmeal and two liters of water. Mix everything and infuse overnight, then strain. Water should be consumed before meals, on an empty stomach, 150 ml for a whole month. You will see results very soon. And, of course, this must be accompanied by proper diet and exercise.

If youcook oatmeal for breakfast, you can supplement it with fiber-rich supplements (raspberries or almonds). Avoid fatty fillers like peanut butter.

The chemical composition and nutritional value of oats are as follows:

• One hundred grams of raw food contains 316 calories.
• This serving only offers 55 grams of carbs, ten grams of protein and 6 grams of fat.
• At the same time, the fiber content in one hundred grams of the group is 12 g.

Product helps strengthen bones

Chem. The composition of oats includes many beneficial compounds necessary for bone he alth. Whole grains are preferred over flakes because they contain a higher concentration of many substances.

One of the most important minerals in oats is silicon. It plays a role in the formation and maintenance of bones. Silicon may also help in the treatment of postmenopausal osteoporosis. However, one theory suggests that this product may interfere with calcium absorption.

Improve sleep quality

The amino acids and other nutrients included in the chemical composition of brown oats help produce melatonin, a substance that induces sleep. When mixed with milk or honey, it makes a great bedtime snack.

Whole grain oats also promote insulin production, which helps neural pathways to receive tryptophan. Tryptophan is an amino acid that acts as a sedative for the brain. Oats are also rich in vitamin B6,which helps reduce stress (one of the main causes of insomnia). Combining oats with milk and bananas can help your body relax.

The carbohydrates in oats also release serotonin, a “sensory” hormone that reduces stress and makes you feel relaxed.

How is it different from barley?

To answer this question, we should consider in detail the chemical composition of oats and barley (PUR).

Oats are one of the many cereals consumed. It is very popular in the he alth food movement due to its high nutritional value, and has been used to make breakfast cereal for centuries. Oats have a nutty flavor and are a great addition to bread and other foods.

This cereal is high in protein, calcium, fiber and vitamin E, making it an excellent addition to many foods. Today, oats are eaten in the form of oatmeal and muesli bars. In addition, its sprouts are considered a real repository of all useful substances. The chemical composition of oats contains a large concentration of all the above compounds. Therefore, germinated grain can be used both for food and medicinal purposes.

Oat-like barley grows in more than 100 countries and is one of the most popular cereals, second only to wheat, corn and rice. Its fiber can lower cholesterol and blood glucose levels. Barley is also low in fat. Pearl barley is widely available in stores along with rice, buckwheat and oatmeal. barley flour availablein he alth food stores. It is used as a thickener for soups and stews, and in baked goods. In some recipes, you can combine barley flour with wheat flour. Barley flakes are also used in baking. However, this cereal contains a little less vitamins compared to oatmeal. In addition, its taste does not allow such flour to be used in most sweet dishes.

Closing word

All of the above allows us to note that oats are a product that is completely unique. It can be used as an element of a he althy diet, as well as for weight loss. In addition, it helps prevent many diseases.