The goodness of OATs

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

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Eat food to lose weight

Eat food to lose weight

You must be tired of reading the same old tips for weight loss- exercise, low calorie food, yoga and so on. Moreover, whatever way you choose for losing weight, it seems to be for only short term gain. You relax your schedule a little and the weighing machine gears up its needle. If that's the situation, I can give you some tips that are actually unique.
Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this diet cheat sheet of foods that do a little of the work for you. Want to boost your efforts to lose weight? Of course the foundation for successful weight loss is eating well and exercising, but if you want to power up your efforts, check out this diet cheat sheet of foods that do a little of the work for you. Research shows that these 8 secret-weapon foods can help you lose weight.

Mushrooms 

Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.

Eggs

In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.

Apples

For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss

Oatmeal

Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study.  Slow-release carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to save fat, having lower levels may help you burn fat. 

Green Tea 

This natural weight-loss stimulant might not be a food, but green tea is still a great slimming solution, not to mention that it's rich in antioxidants, promotes heart health, aids digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, thus helping people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss.

Almonds

Chew more to curb hunger. That’s what researchers concluded in a recent study in in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger

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