Why is oatmeal so beneficial?

Oats  are a whole grain food known scientifically as Avena sativa.

Groats, which are the most intact and whole oats, take a long time to cook. For this reason, most people prefer rolled, crushed, or steel-cut oats.

Rolled oats;  It is one of the most preferred oat products made from oats such as oat bran and oat flour. Highly preferred due to its long shelf life.It is prepared by steaming and crushing groats. Crushed oats are flattened and dried, so they can maintain their freshness for a much longer time. This is how the concept of oatmeal came into existence.

Nutritional Values ​​and Benefits of Oatmeal

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats:

• Manganese:  191% of daily requirement
• Phosphorus:   41%
• Magnesium:   34%
• Copper:   24%
• Iron:   20%
• Zinc:   20%
• Folate:  11%
• Vitamin B1 (thiamine):  39%
• Vitamin B5 (pantothenic acid):   10%
• and meets calcium, potassium, vitamin B6 and vitamin B3.

Half a cup of oats comes with 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat and 8 grams of fiber and is only 303 calories.

BENEFITS OF OATS

Oatmeal contains many useful minerals such as potassium, calcium, iron, many beneficial substances and nutritional fiber, especially vitamin E and B group vitamins.

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notably, a unique group of antioxidants called avenanthramides are found almost exclusively in oats.

Thanks to all these beneficial ingredients, oatmeal turns into one of the most recommended foods for those who want to eat healthy.

Ferulic acid is also found in large quantities in oats. This is another antioxidant.Benefits of oatmeal can be listed as follows;

• Balances blood sugar levels
• It contains a high amount of fiber,
• It provides abundant and various antioxidants to the body. 
• It feels full
• Supports weight loss
• Beta-glucan in its content is good for cholesterol
• It is a powerful food that supports daily mineral and vitamin needs.
• Nourish the healthy bacteria in your gut
• Makes you feel full for a long time, soothes hunger crises
• It is good for digestive problems,
• Relieves itching and irritation on the skin,
• It reduces the risk of colon cancer. 

EFFECTS OF OAT ON IMMUNITY SYSTEM

Oatmeal is among the healthiest grains in the world.It is a grain-free grain. 

Thanks to the beta glucan contained in it, oatmeal supports the strengthening of the immune system in regular use and protects the body from various diseases.

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan is partially soluble in water and forms a thick, gel-like solution in the gut. In this way, it supports the healthy functioning of the digestive system.

The health benefits of beta-glucan fiber include:

• Reduced LDL and total cholesterol levels
• Reduced blood sugar and insulin response
• Increasing good bacteria in the digestive system

The high nutritional values ​​in its content support the regular meeting of the vitamins and nutritional values ​​you need daily. With the effect of showing antioxidant properties, oatmeal supports the balancing of blood sugar. 

WEIGHT LOSS WITH OATMEAL

• Oatmeal supports digestion and helps to lose weight 
• Prevents hunger crises by giving a feeling of fullness
• It provides low calorie and high nutritional value when consumed as a meal replacement in diets. 
• It accelerates metabolism and increases fat burning. 

Oatmeal benefits among the effects that support weight loss. 

Oats are a great source of carbohydrates and protein, providing calories and energy for energy needs. Oats contain 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat and 8 grams of fiber per 1 cup . This same serving has only 303 calories. This means that oatmeal is among the most nutritious foods you can eat. 

Oats take time to digest in the body and therefore increase calorie burn and keep you full. This is what makes oats a good source of energy throughout the day and lowers your cholesterol.Studies show that children who regularly eat oatmeal have a lower risk of obesity.

Oats are rich in carbohydrates and fiber, but also contain more protein and fat than most other grains, making it a very powerful sports food. 

OAT FOR PRE-SPORTS NUTRITION

In scientific studies, it has been shown to positively change metabolism and increase performance when consumed 45 minutes to 1 hour before moderate-intensity exercise.

So, is it good to eat oats every day?

HOW TO CONSUME OATS?

Consuming 1-2 cups of oatmeal every day is considered quite beneficial. There is no specific time to eat oats . You can also consume oatmeal for lunch and dinner, but this cereal is mostly consumed for breakfast.

You can consume oatmeal instead of meals, as a snack, with yogurt or milk.

Oatmeal can also be soaked and consumed as porridge. When soaked overnight, the starch in oats is naturally broken down and more nutrients are absorbed by the oats during the soaking period, the acid in oats is also broken down overnight, resulting in better digestion. It is much easier to consume in the morning due to its wet texture  .

Oats for dinner also  give you a restful sleep  . They help release the hormone serotonin, which helps reduce stress. This neurotransmitter helps elevate mood in the evening and calms the body.