If you eat cereals you must know that they are full of hidden sugar, artificial colors, and refined carbohydrates and preservatives.
This is why, you should eat oatmeal which is considered to be a healthy substitute of oatmeal. Oats are loaded with antioxidants, vitamins and minerals and they are one of the healthiest sources of avenanthramides-which have strong heart-boosting properties.
Around 30 grams of oats contain only 117 calories, 66 % carbohydrates, 17 % protein, 7 % fat and 11 % fiber.
Oatmeal fibers are intact and they are released much slower into the organism which makes them really beneficial for our health, since it keeps us full for a longer period of time.
11 % of the carbohydrates are fiber and 85% are starch and this ratio in the contrast makes them much easier to bind with water.
There are three types of starch in oats:
- 7 % of rapidly digested starch which can be converted to glucose really quickly
- 22 % of slowly digested starch which is slowly broken down
- 25 % of resistant starch which is not digested as the previous two, but it is beneficial for our good gut bacteria and it improves digestion
Beta-glucan is one of the soluble fibers which can be found in outs. They contain both soluble and insoluble fiber. They promote different health benefits such as lower cholesterol levels, regulating blood sugar and insulin levels and stimulation of the excretion of bile acids. Beta-glucans also decrease the risk of heart problems and the soluble fibers are capable of lowering our appetite, since they slow down digestion.
Protein consumption will make you feel fuller and it will help you build muscle. Oats are rich in protein such as avenalin (80%) and avenin.
Oats contain a great amount of fat, as well as unsaturated fatty acids.
Regardless of how beneficial oats can be for you, there are still some things you need to watch out for:
- Don’t eat processed and instant oatmeal which is high in sugar
- Control your oatmeal portions
- Mix them with nuts, honey, different seeds and maple syrup