Nowadays, oats, as a popular "Internet celebrity" food, have the effects of reducing weight, blood fat and blood sugar. It attracted young people and the elderly to buy, which once caused the healthiest dietary trend of eating oats. At that time, it was popular that "whole grains and oats were king". No matter online science popularization or offline lectures, there is no expert and scholar who does not praise oats, and no one does not appeal to eat oats as a staple food in daily life.
As mentioned earlier, when promoting oats, some people once slogan "Whole grains, oats are king". There is indeed a certain phenomenon of over-propaganda, but it is also because oats do have such advantages that people can publicize it like this. So what are the benefits of oats to the human body? There are three main points. Knowing these three points, everyone can eat oats more reasonably according to their own needs.
1. The nutritional value is extremely high.
Anyone who has eaten oats knows that oats leave a faint fragrance in his mouth.
Oats have high nutritional value, even worse than fish, meat and eggs. Oats are rich in protein, amino acids, fat, linoleic acid and various minerals and vitamins.
According to scientific research, protein has the highest content of various nutrients in oats. This is based on experimental research. In the experiment, the researchers tested 145 kinds of oatmeal. In these oatmeal, the content of protein is as high as 14%~20%, and it contains 18 amino acids, including 8 amino acids needed by human body.
2. Significantly reduce the cholesterol content in cardiovascular system and liver.
A study co-sponsored by Institute of Nutrition and Health, China Center for Disease Control and Prevention, and Key Laboratory of Engineering Education, Department of Environmental Medicine, Southeast University shows that oats can significantly reduce human cholesterol content. This study was published in the international journal of frontier immunology.
From the above introduction, we can know that oats are rich in dietary fiber, minerals, vitamins and other nutrients. In order to complete this study, the researchers conducted a 45-day comparative experiment on 2 10 people with mild cholesterol-raising symptoms according to 80g oats/rice per day.
After 45 days of long experiments, the researchers found that cholesterol and low-density lipoprotein cholesterol in oat group decreased by 5.7% and 8.7%, respectively, and that in rice group decreased by 3.0% and 3.9%. From this, a convincing conclusion is drawn that the consumption of oats is helpful to reduce the contents of cholesterol and low-density lipoprotein cholesterol in human body.
Oats can reduce cholesterol, in the final analysis, because there are elements in the nutrients of oats that can reduce the cholesterol content in the human body. Oat, as an important food to maintain human health, contains dietary fiber, unsaturated fatty acids (such as oleic acid), polyphenols and nutrients such as calcium, phosphorus, iron, protein, amino acids, multivitamins, minerals and β-glucan.
These nutrients can supplement the elements needed by the human body and avoid the lack of vitamins and minerals. A study of 20 14 strongly proved that oats can lower cholesterol. It was found that as long as the intake of more than 3 grams of β -glucan per day, the total cholesterol level of the subjects could be reduced by 0.3 mmol/L. The content of β -glucan in 100g oat is about 4g, which can completely meet the requirements.
3. Improve satiety and help to lose weight.
Many people choose to eat less to lose weight, which often leads to insufficient satiety when eating food. They want to lose weight and don't want to go hungry. What should they do?
In fact, oats can solve this problem. Many people find that eating only two eggs and drinking a cup of milk oats in the morning will not make them feel hungry at all, and they will be full of energy all morning. But if you only eat a bag of bread in the morning, you will soon feel hungry, which will lead to low spirits and inattention in the morning. Why?
Studies have found that the chief culprit of people's food shortage is that they consume too little dietary fiber in their diet. However, the dietary fiber content in oatmeal is high, so eating oatmeal in moderation is enough to produce enough satiety and there will be no panic caused by hunger.
Oats are naturally regarded as a good product to lose weight because they can improve people's satiety. After feeling full, it will slow down the digestion and absorption of oats in the gastrointestinal tract, and people will naturally eat less when they are slowly hungry. Therefore, it naturally reduces the number of meals and the amount of food required for each meal, which naturally helps to lose weight.
After hearing about the benefits of oats, many people rushed to buy them in shopping malls or online, but after eating for a while, they found that oats did not seem as good as they thought. Not only does it not reduce blood sugar, but even after many elderly people eat it, blood sugar will rise. Why? This is actually because people buy the wrong oats and eat in the wrong way. So can oats lower blood sugar?
You should know that oatmeal contains a high content of soluble dietary fiber, which can interact with sugar in the human body and reduce the absorption and utilization of sugar to some extent. It is a food that can help diabetics to stabilize their blood sugar, but it should be noted that the more oatmeal they eat, the greater the effect. Don't eat oatmeal as a staple food. Eat oatmeal three times a day. Only by eating oatmeal in moderation can its efficacy be maximized.
Moreover, other nutrients in oats can effectively improve the sensitivity of insulin and prevent constipation.
Eating oats is extremely beneficial for diabetics and people with constipation all the year round. One of all the nutrients in oats is called β-glucan, which can effectively reduce blood lipid and control blood sugar. Moreover, β -glucan can form a gel-like substance in the digestive system, which can slow down the digestion and absorption of carbohydrates and help people control blood sugar smoothly.
Many people have this question. Is the so-called weight loss product such as oatmeal in the supermarket a product? Actually, cereal and oatmeal are two different products. Oatmeal is processed from oats, and the main raw material of oatmeal is actually corn and other grains. Oatmeal is made by grinding oat grains, which contains no additives and has high nutritional value, but the price is relatively high.
According to experts, there are many ingredients in the grain, including oats, corn flakes and wheat flakes. Therefore, the answer to the above question can actually be like this. Oatmeal can be called oatmeal, but oatmeal includes oatmeal, not just oatmeal. Many people just can't tell the difference between oatmeal and oatmeal. They wanted to buy oatmeal, but they did. After going home to eat, I found that the effect was not the same as advertised. So it is wrong to think that oatmeal can lower blood sugar and blood fat.
The actual effect of oatmeal sold in shopping malls and online is relatively poor, not only because customers regard oatmeal as oatmeal themselves. Because the taste of pure oatmeal is not so comfortable, many merchants think of adding some other things to adjust the taste in the process of making oatmeal, such as corn flakes and yogurt granules. It is precisely because of these taste-regulating things that the content of elements that can lower blood sugar and blood fat in oatmeal is reduced. People think oatmeal is not as good as advertised.
As for how to buy oats, experts suggest four ways to ensure that you buy oats with nutritional value.
1. Look at the composition table.
It is relatively simple to buy the ingredient list, and it is best to buy oatmeal with only oat ingredients: as mentioned above, many oat products contain a variety of ingredients. Merchants promote the high calcium, high iron and high protein of this food when selling, but in fact, the effect of lowering blood fat and blood sugar of oatmeal of some materials will be greatly weakened. If you want to lower blood fat and blood sugar and consume more nutrients, you'd better choose a single pure oatmeal.
There are many people who will uphold the truth when buying things. What is expensive must be good. This may be the case when buying other things, but you must pay attention to buying food. The same is true when choosing oatmeal. What we want to see is the content of the food, not the outer packaging.
Oatmeal tastes best when cooked.
Many friends have been having a hard time deciding how to eat oatmeal, so how to eat oatmeal? Through the introduction of nutrition experts, we can know how to eat oatmeal. If it is convenient, it is most suitable for eating, but if you want to preserve the nutritional value of oatmeal more completely, it is best to cook it.
Eating oatmeal by boiling can not only keep its nutritional value more completely. It can also better enhance the satiety of human body, stabilize the blood sugar content of human body and avoid the sharp increase of blood sugar.
Through the above series of introductions, we can clearly understand that oats are indeed a very nutritious food. The reason why many people can't eat the effect or have negative effects is also because the choice and eating method of oatmeal are incorrect.
Therefore, people who want to eat oatmeal should pay attention. It is best to choose pure oatmeal, not puffed oatmeal products, and not to brew with hot water for convenience. The best way to eat oatmeal is to cook it. After understanding the above choices and eating methods, eat oatmeal in moderation, but be careful not to eat only oatmeal, otherwise it may lead to nutritional imbalance in the body, which will not only affect health, but also affect health.