Oats : boost your metabolism
Oats decoction for weight loss
The powerful useful and cleansing properties of oats decoction also help to get rid of extra pounds. By consuming this drink, the body receives all the necessary substances, cleanses the body, improves digestion, does not burden with extra calories and provides a feeling of satiety. Sugars contained in oats have a complex structure, they are absorbed for a long time and therefore, after taking broth, the level of sugar in the blood rises slightly and not sharply. This allows the use of a decoction of oats for diabetics.
There are no contraindications to the use of oats, except for the individual intolerance of this plant.
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Why oatmeal is so beautiful for us.
- High fiber content
Oats contain a large number of two types of fibers: soluble and insoluble. Insoluble fibers move along our gastrointestinal tract, grabbing water from our intestines to give weight and facilitate the passage of food through our system.
Soluble fibers turn into a gel consistency and slow down digestion, which makes us feel full. One of the key soluble oat fiber is beta glucan, which slows down the digestion of the food we eat, and this process takes more time.
One serving of oatmeal has about 5 grams of fiber, and adults should receive 25-38 grams of fiber per day, so this is good.
- Lowers cholesterol
Fiber is not only crucial for a healthy digestive system, it is also directly related to heart health.
Beta-glucans to digest must go through the entire digestive tract, along the way, they connect with LDL, or with “bad” cholesterol and eliminate it from our body, so the level of bad cholesterol is reduced.
The International Heart Association recognizes that beta glucans, as a food component, can reduce the risk of coronary heart disease, because beta glucans in oatmeal are associated with a reduction of 5 percent total cholesterol and 7 percent bad cholesterol (LDL).
When LDL is high, your arteries begin to harden, leading to high blood pressure or hypertension. This adds stress to your heart can provoke a heart attack. Therefore, reducing cholesterol reduces the chances of suffering from heart disease.
- Healthy heart
Researchers at Harvard University in a study of 21,000 participants for 19 years found that men who ate a bowl of whole grains daily, such as oatmeal in the morning, had a 29 percent lower risk of heart failure.
Maybe this is because oats contain omega-3 fatty acids, folic acid, potassium, calcium, and all essential fatty acids for the heart, vitamins, and minerals.
Obtaining at least 3 grams of s beta-glucan from oats per day may reduce the risk of heart disease.
- Great for the prevention and treatment of diabetes
Because oatmeal is a good complex of carbohydrates, it can slow down the digestion of sugar. Beta glucans are not absorbed too quickly in the body. It reduces and stabilizes blood sugar levels. According to one study, fiber in oats helps improve glucose metabolism. It also reacts better than barley fiber insulin. Both of these good news are suitable for anyone who wants to reduce the risk of diabetes and obesity.
Results from another study proved that when participants with type 2 diabetes ate oatmeal for four weeks, they reduced the amount of insulin needed to stabilize blood sugar by 40%.
Fortunately, all these amazing diets for people with diabetes allow you to add oatmeal to the menu.
- Helps with weight loss
Half a cup of oatmeal contains under 150 calories and only 2 g of fat.
It's amazing when you realize how easy you get so few calories, because so much fiber in oats, contributes to the feeling that you ate too much. When we feel that we are full, our hormones of satiety work, and we do not have a constant craving for snacks and overeating, which makes us feel full and satisfied.
If you are trying to lose weight and limit calories, then oatmeal is the perfect snack to help you with this. It will give your brain a signal of satiety and keep you satisfied until the next meal. Oats will also help eliminate fat on the abdomen and waist.
- Rich in protein
One serving of oatmeal has about 5 grams of protein, which makes it rather rich in protein based on the number of calories consumed.
But even better is that you can use low-fat oatmeal as a healthy basis for other protein options.
Here is one of my favorite tricks: cook oatmeal and add a little cheese, black beans and poached egg and the amount of protein to make 10 g.
Nuts will also add protein to your oatmeal and don't forget about whey protein powder if you want to increase your protein intake even more.
- The immune system
The ability of this super hardworking beta glucan to help neutrophils, the soldiers of our immune system, was also studied , go quickly to the infected area and destroy microbes.
According to the beta-glucan study, it is able to improve the body's immune system against foreign invaders, by increasing the ability of macrophages, neutrophils and natural killer cells to respond and deal with a wide range of problems, such as bacteria, viruses, fungi and parasites.
This is an excellent example of how good food protects you from diseases.
- Prevents cancer
Oatmeal contains enterolactone, which behaves as an antioxidant and helps prevent and fight cancer. Antioxidants neutralize free radicals caused by the environment, which damage cell DNA and can lead to cancer.
Oats contain a higher level of antioxidants than most other cereals, making oatmeal the perfect choice.
There have been several studies linking high fiber content in oatmeal with a healthy colon and reducing the risk of colon cancer. One study confirms a 10 percent reduction in the risk of colon cancer for every 10 grams of fiber eaten per day.
- Soothes and relieves stress
Magnesium is such an important mineral that many people sometimes underestimate. Men should receive 400-420 mg of magnesium per day; women should aim for 310-320 mg. However, most of us only receive an average intake of about 250 mg per day.
Do you get enough magnesium?
Magnesium helps:
- Prevent cardiovascular diseases
- Prevent osteoporosis
- Regulate high blood pressure
- Treat diabetes
Despite all these fantastic abilities, we also know that food affects our emotions. Magnesium is called cooling pills because of its ability to promote a sense of calm, and to reduce anxiety, stress, and panic attacks.
Magnesium suppresses stress hormones. It also helps to cope with insomnia, so you can fall asleep faster and sleep longer.
- Healthy skin
Have you noticed why so much of everything for skin with oatmeal: soaps, creams, shampoos, tonics, gels? This is because oatmeal is used to soothe and relieve dry, itchy skin, and to normalize its pH level.
If you suffer from skin diseases, oatmeal bathrooms will be your lifesaver. Oatmeal softens and moisturizes the skin, and also protects your skin from pollution and irritants.
In addition, nutrients in oatmeal, such as copper, zinc, selenium, thiamine and niacin, support skin health.
- Energy booster
And how you will glow from the inside!
Oatmeal is at the same time slowly digestible carbohydrates and proteins, which means a rich source of energy for your body. Oatmeal is full of good carbohydrates that keep your body healthy and full.
Carbohydrates in oatmeal are digested and released more slowly than simple carbohydrates, so your energy level remains consistent and without jumps.
According to one study, you need to consume low-glycemic foods, such as oatmeal for three hours, before you need more stamina.
Is oatmeal gluten free?
Customers suspected gluten intolerance or celiac disease , often ask me whether the oat gluten. I always answer that you need to contact your doctor. Although oatmeal can be contaminated with products containing gluten during packaging, processing, or collection.
Talk with your doctor about adding oats to your diet; you only need to add it to your diet under the supervision of a doctor.
In the end, if you can get these amazing health benefits from oatmeal, then your body will definitely thank you.
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