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Oatmeal is first preferance of healthy people it is a complete food. It has complex carbs and good protein. Many consider this best breakfast. Muscular people eat this , while people losing weight use it
Lets see why---------
It is good for weight loss ---
1. Low calorie food
It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings. A cup is only 130 calories!
2. It is high in fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.
Its good for health ----
3. Stabilizes blood sugar and reduces risk of diabetes The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol). It consist of a unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten-free safe.
I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there
It is good for taste-----
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .
This means however, that oats are not raw and will not sprout.
Oats
Nutritional value per 100 grams ( approx)
**could change from place to place
Energy 390 kcal / 1630 kJ
Carbohydrate 66 g
Dietary fiber total 11 g
- Beta glucan 5 g
- Insoluble 6 g
Total fat 6 g
- Saturated 1.217 g
- Monounsaturated 2.178 g
- Polyunsaturated 2.535 g
- Cholesterol 0 g
Protein 17 g
Minerals
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg
Vitamins
Vitamin C 0 mg
Thiamin (B1) 0.763 mg
Riboflavin (B2) 0.139 mg
Niacin 0.961 mg
Pantothenic acid 1.349 mg
Vitamin B-6 0.119 mg
Total folate 56 mcg
Vitamin B-12 0 mcg
Vitamin A 0 IU
Retinol 0 mcg
Amino Acids
Tryptophan 0.234 g
Threonine 0.575 g
Isoleucine 0.694 g
Leucine 1.284 g
Lysine 0.701 g
Methionine 0.312 g
Cystine 0.408 g
Phenylalanine 0.985 g
Tyrosine 0.573 g
Valine 0.937 g
Arginine 1.192 g
Histidine 0.405 g
Alanine 0.881 g
Aspartic acid 1.448 g
Glutamic acid 3.712 g
Glycine 0.841 g
Proline 0.934 g
Serine 0.750 g
Lets see why---------
It is good for weight loss ---
1. Low calorie food
It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings. A cup is only 130 calories!
2. It is high in fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.
Its good for health ----
3. Stabilizes blood sugar and reduces risk of diabetes The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol). It consist of a unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten-free safe.
I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin. Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals. Oats can also contain gluten from nearby wheat field contamination and processing facilities. Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.
7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and it also enhances their ability to eliminate the bacteria they find there
It is good for taste-----
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .
This means however, that oats are not raw and will not sprout.
Oats
Nutritional value per 100 grams ( approx)
**could change from place to place
Energy 390 kcal / 1630 kJ
Carbohydrate 66 g
Dietary fiber total 11 g
- Beta glucan 5 g
- Insoluble 6 g
Total fat 6 g
- Saturated 1.217 g
- Monounsaturated 2.178 g
- Polyunsaturated 2.535 g
- Cholesterol 0 g
Protein 17 g
Minerals
Calcium 54 mg
Iron 4.72 mg
Magnesium 177 mg
Phosphorous 523 mg
Potassium 429 mg
Sodium 2 mg
Zinc 3.97 mg
Copper 0.626 mg
Manganese 4.916 mg
Vitamins
Vitamin C 0 mg
Thiamin (B1) 0.763 mg
Riboflavin (B2) 0.139 mg
Niacin 0.961 mg
Pantothenic acid 1.349 mg
Vitamin B-6 0.119 mg
Total folate 56 mcg
Vitamin B-12 0 mcg
Vitamin A 0 IU
Retinol 0 mcg
Amino Acids
Tryptophan 0.234 g
Threonine 0.575 g
Isoleucine 0.694 g
Leucine 1.284 g
Lysine 0.701 g
Methionine 0.312 g
Cystine 0.408 g
Phenylalanine 0.985 g
Tyrosine 0.573 g
Valine 0.937 g
Arginine 1.192 g
Histidine 0.405 g
Alanine 0.881 g
Aspartic acid 1.448 g
Glutamic acid 3.712 g
Glycine 0.841 g
Proline 0.934 g
Serine 0.750 g
Posted in: Eat food to lose weight,Exercise,Fitness,Health,Oats,Protein,Weight Loss,Workouts
2 comments:
I really like eating the steel cut oats which are organic. They are very healthy and they fill you up. The best part is that it's not made from the cheap oatmeal which sometimes causes your blood sugar to spike.
Oats has been part of my daily diet for 3 years now and I'm loving it! I have no regrets!
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