5 benefits of oats –

Cultivated especially in countries like the USA, Canada and Russia, oats are a cereal that has several health benefits for being a whole grain. This means that its entire composition – including the bran layer (which is rich in fiber and B vitamins), the germ (which is full of healthy fats and vitamin E) and the endosperm (which contains carbohydrates and protein) ) – remains intact even after being processed, according to the Whole Grains Council, a US nonprofit consumer advocacy group that works to increase consumption of whole grains for better health.

The cereal is known for its high fiber content (which decreases the absorption of cholesterol, fats and sugars, causing a feeling of satiety), but this is not its only benefit. It also offers energizing carbohydrates and antioxidants that help prevent free radical damage, and is a great source of protein compared to other grains like quinoa and barley, according to the US Department of Agriculture.

Also according to the department, 1/2 cup of rolled oats has:

In 1/2 cup of rolled oats it is possible to obtain 4 grams of fiber (14% of recommended dietary intake). Two types of fiber are found in the grain: soluble (which dissolves in water) and insoluble fiber (which does not dissolve in water). Insoluble fiber, in particular, increases the weight and size of your poop and promotes its movement through the digestive tract, helping to reduce the chances of constipation (and the time you spend in the bathroom).

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REDUCES CHOLESTEROL

The soluble fiber found in oats is rich in beta-glucans, known for their cholesterol-lowering properties, according to research published in Nutrition Reviews, national library of medicine in the United States. Specifically, beta-glucans create a gel-like material that can help eliminate low-density lipoprotein (also known as LDL or “bad”) cholesterol from the body.

Research shows that consuming as little as 3 grams of oats daily can help lower cholesterol levels in both normal people and those who already suffer from high cholesterol, which can increase the risk of heart disease and stroke, according to the data. from the Centers for Disease Control and Prevention.

Additionally, the fiber in oats helps slow digestion and causes a slower, more gradual rise in blood sugar, according to the Harvard School of Public Health. But despite feeling fuller for longer, you may not experience as big a spike in blood sugar — or an energy slump later on, according to the Cleveland Clinic.

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HELPS BUILD AND REPAIR MUSCLE

Although it is not the first thing that people think of when it comes to protein, aA half-cup serving provides 5 grams of the macronutrient (nearly 11% of the recommendation), which helps build and repair cells, tissues and muscles, ensuring their proper growth and development.