What are oats?
Oats have many great health benefits. They are a natural whole grain, meaning that they contain all three parts of the natural grain and are minimally processed. Lets take a look at why you should start eating oats today.
You’ll lose body weight
Oats are high in fiber; therefore, people tend to feel full a lot more quickly after eating in comparison to consuming other foods. Feeling full can help a person reduce their serving size and achieve their weight loss goals.
Oatmeal diet plan you can try today;
Stage 1: Eat oatmeal for three meals on each day for week one of the diet plan. During this time, you should be consuming only whole oats instead of non instant oatmeal.
Stage 2: After the first week, then you will start to eat oatmeal for one to two meals / day also including a nutritious and low-fat option for the other meals. More fruit and vegetables are to be added at this stage and that you will be able to eat instant oatmeal.
The fundamental concept is to consume oatmeal as your main meal for one or two meals / day.
Avoid Sugary Add-Ins / toppings
It is best to avoid flavoring your oatmeal with unnecessary sugar. Top your oats with fruits, nuts and spices. While you might be lured to sweeten your oats with honey or maple syrup, these sugary sweeteners all count as extra sugar and offer little nutritional value.
More protein for the muscle
Oats provides a lot more protein in comparison to other cereal grains – as well as being important for growth and tissue repair, protein helps increase fullness. 39g portion of oats together with half a cup of milk provide approximately 20% of the daily protein requirements.
Oats provide starchy carbohydrates, which deliver the fuel to the muscles and organs, but also it provides glucose for the brain. Oats are consumed as a whole grain; they provide a decent amount of dietary fiber.
Rich in antioxidants
Oats are incredibly rich in antioxidants and is the only grain to provide a group of antioxidant known as avenanthramides. Avenanthramides have antioxidant, anti-inflammatory and antihistamine properties and help reduce the risk of heart disease and several other diseases associated with inflammation. Why wouldn’t you want to start eating oats?
You’ll have lots of energy
Oats are a natural source of energy. Oats offer energy in the form of starchy carbohydrates. These provide fuel for the brain, helping with brain function throughout the day.
Lower cholesterol levels
Oats are unique in that they are one of the richest sources of glucan soluble fibres. Oats contain high amounts of a soluble fibre known as glucan. Glucan is not digested, but forms a gel inside the intestines, which both inhibits the absorption of dietary cholesterol and binds bile acids that are secreted to solubilize the fats that we eat.
Oats are one of the few foods that are proven to lower blood cholesterol levels, and where there is a sound understanding of how this happens.
The more oats, the greater the effect
You’ll lower your risk of heart disease.
Oats are one of the few breakfast cereal options that have no added salt making this a great breakfast choice being low in sodium. Oats can help reduce blood pressure in people, and there have been indications of a greater effect in obese than in lean persons.
You’ll get rid of digestive problems
Oats contain fibre, helping maintain a healthy digestive system. This is one of the many reasons you should start eating oats.
Oats are one of the very few grains that naturally contain the soluble fibre, commonly known as beta-glucan as stated above. These helps make your oats delicious and creamy and is known to help lower cholesterol re-absorption.
Resistant starch functions such as soluble fibre is a great food source for good bacteria. You can find this in grains, legumes and seeds.
In order to keep our digestive system healthy, we need good dietary fibre. Some types of fibre also help to lower cholesterol re-absorption, found in psyllium, barley and oat bran (which provides beta-glucan).
Oats have several beneficial properties which makes them a superfood: they are a whole grain; provide protein, are low in sodium and are minimally processed. They are a natural source of energy containing a distinct type of fibre, beta glucan, which can help to lower cholesterol re-absorption.
What are the main types of oats?
Both types begin as whole oats (groats), from which the outer layer is stripped, leaving the fiber-rich bran, the endosperm, and the germ, which is home to vitamins and minerals, antioxidants, and healthy oils. The oats are either steel-cut or rolled. Either way, though, their impressive nutritional impact is essentially the same.
Rolled oats are made when the whole grains are steamed and pressed flat with steel rollers. The rolling process cuts the cooking time. You’ll find three kinds of rolled oats at the grocery store;
- Old-Fashioned Oats: The whole grains are steamed, compressed by the roller, and flaked. You can create them as oatmeal, or baked goods.
- Quick-Cooking Oats: The oats are cooked, dried, and cut, and rolled thin for quicker cooking.
- Instant Oats: The oats are cooked and dried prior to being cut and rolled thin. Instant are the fastest oats to make, though they can sometimes be less healthy than other types of rolled oats.
Steel-cut oats are not rolled. Instead, steel blades slice them into two or three pieces, giving them a look of grains of rice. Steel-cut oats are less processed than rolled oats. They take longer to cook than rolled oats, and their texture is a bit tougher. Beyond hot cereal, steel-cut oats are good candidates for cooking in stews and soups as they absorb less water than rolled oats.
If you want to learn the two must-eat foods other than oats that will catapult fat loss into high gear, make sure you check out The 2 Week Diet. Highly readable and conveniently-packaged in PDF form, it has all the best advice you need to correct any lingering misinformation you’ve fallen prey to.
Start eating oats today!
How to make oatmeal – You can cook Oats on a microwave or stove
1 ½ cups of Oats
3 & 1/3 cups of water or milk
To Serve: 3
Cooking Time: 4-5 minutes
Place 1 ½ cups oats and 3 1/3 cups of milk into a thick based saucepan.
Bring to boil, stir, boil for 4-5 minutes until oats are creamy and thick
Add a small about of milk after cooking. Serve into bowls. Add your preferred topping
1 cup of oats
1 & 1/2 cups of water or 1 & 1/3 cup of milk
To serve: 2
Cooking Time: 4 minutes
Fill the oats and milk to a bowl.
Cook on HIGH for 2 minutes, then stir.
Cook for a further minute.
Serve into bowls and add your preferred topping.