Oatmeal Benefits and Nutrition Information
Posted in Food & Drinks and tagged with Health, healthy diet, milk, nutrition on 04/15/2010 10:26 pm by adminOatmeal may not be first choice for many food lovers but it contains many nutrients which play a major role in the various body functions. Also, it has lots of health benefits.
Oatmeal is ground oat groats or porridge made from oats steel-cut oats, crushed oats or rolled oats. Oatmeal is significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. Also, it contains calcium, vitamins, minerals and protein. Beta-glucans, one component of the soluble fiber found in oats, effective in lowering blood cholesterol. These advantageous properties of oatmeal makes it healthy meal for breakfast; the most important meal of the day. Excluding serving as an ideal breakfast, Oatmeal also helps in several home therapies to take care of certain medical conditions. Major health benefits of oatmeal are; it lowers bad cholesterol without affecting the good cholesterol so reduces the risk of heart disease when combined with a low fat diet.
Nutritional Information of Oatmeal:
Oatmeal contains the various nutrients which help in normal as well as therapeutic conditions. The nutrient which are resent in oatmeal are Fat, Sodium, Carbohydrate, Dietary fiber, Calcium, Iron, Vitamin E, Vitamin K, Vitamin B6, Thiamine, Riboflavin, Niacin and Folate. The fibers present in the oatmeal are not only for the heart but also for the digestive system. Fiber can clean out your colon and get your digestive tract back to a healthy level.
Oatmeal is a complex carbohydrate which is not a simple sugar that increases your glucose level too high for a short period of time by speedily releases in your blood. This Complex carbohydrate break down slowly and thus helps to maintain the blood sugar level when body’s energy and stamina is very high. Oatmeal is good source of vitamin B complex which is essential for normal functioning of nervous system. This vitamin is also necessary for starch metabolism. Oatmeal also contains nutrient like iron, phosphorous, magnesium, calcium and thiamine that help in growth of bone, teeth and muscle.
Vitamin E prevents blood clotting and act as antioxidant which removes harmful free radicals from body that damages cells of body. These free radicals are responsible for aging. Zinc, the micronutrient present in oatmeal, is essential constituent of many enzymes and is required for metabolism and stabilization of nucleic acid. Also, it is associated with healing of wound, growth, reproduction and glucose tolerance of human body. Thiamine is important for metabolism of branched-chain amino acid, helps in carbohydrate metabolism.
For pregnant women, Oatmeal is best choice as it is full of nutrients such as vitamin, minerals and fiber. Avoid the flavored oatmeal because it is full of sugars that suppress the health benefits of oatmeal. Milk is rich in calcium and protein so Oatmeal cooked in milk enhances the food value of the dish.
Health Benefits of Oatmeal:
Cholesterol and heart:
Oatmeal contains the soluble as well as insoluble fiber. Beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL) so reduces the risk of heart disease when combined with a low fat diet. Also, it contains antioxidants with vitamin E. The tocotrienols present in oats inhibit cholesterol synthesis and have been found to lower blood cholesterol.
Weight control:
Oats contain the most soluble fiber compared to barley and other cereal grains. The content of soluble fiber slows digestion. By Taking oatmeal, you feel full longer and thus help you to control your food intake following your weight.
Reduce risk of diabetes type 2:
Studies on oatmeal have shown that taking oatmeal produced small fluctuations in blood glucose and insulin level. It not only reduces the risk of diabetes 2 but also the risk of heart disease and in weight control. To add oat in the diet is recommended to the diabetic people by the American Diabetes Association.
Regulates bowel movements:
Due to its fiber content it regulates your bowel movements. Insoluble fiber present in oats dissolves in water and absorbs many times its own weight of liquid. Thus, helps to decrease chances of getting constipation by making heavier stool. It also reduces the risk of developing hemorrhoids.
Blood Pressure:
Daily using of whole oats rich in soluble fiber in diet can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.
Anti cancer:
Like other grains and vegetables, Oats contain hundreds of phytochemicals which helps to reduce a person’s risk of getting cancer.
Athletic Performance:
It is a source of carbohydrates which provide calories for energy needs. In scientific studies, Oats have been shown to alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.
General Health and Longevity:
Oatmeal contains a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain.
