Oats have been a staple for centuries. The Romans took breakfast with honey and wine, in the Middle Ages it was one of the main foods of the peasants, the Scots popularized polenta and also used it to make whisky, they helped millions during the war. Soldiers are looking for cheap, light and life-giving food, while today it is made wholesome.
But this adjective is lacking, since it is all super-food. As it is. Oats are packed with essential nutrients and health benefits, making them one of the most nutrient-dense foods on the planet. Centuries have discovered the nutritional value of consuming oats, and modern science has supported these reasons. Therefore, it is not easy to believe that lowly grain was once regarded as mere fodder or secondary food for horses and cattle.
What are the benefits of oats?
Oats are highly nutritious foods that are high in fiber. But not only that, since oats are rich in fiber, they are the most beneficial for your health.
In this sense, oats are rich in a type of soluble fiber called beta-glucan, which has been shown to reduce cholesterol so that it is not absorbed into the bloodstream effectively, making these grains the heart of a healthy diet. On the other hand, the fiber in oats helps regulate blood sugar levels by slowing the absorption of carbohydrates and preventing spikes in insulin levels. Almost without realizing it, digestive health is also positively influenced by eating oats.
Oats are also rich in vitamins and minerals. It contains thiamine, manganese, magnesium, and phosphorus, which are important for energy metabolism, bone health, and cell growth. In addition, these grains also contain avenanthramides, a light form that can reduce inflammation in the body and protect against chronic diseases such as cancer.
On the other hand, oats are also a great source of protein – 16.89 grams per 100 grams of oats – very important for all people who are vegetarian or vegan and cannot get protein from a traditional source. Proteins are essential macronutrients required for tissue growth, repair and maintenance.
Why are oats good for athletes?
Oats are the best food for athletes and people who exercise regularly. It is a complex carbohydrate that provides sustained energy throughout the day.
Therefore, eating oatmeal before exercise can help maintain better and regular performance during exercise. If eaten post-workout, it will help replenish muscle glycogen stores.
Also, oats are a good source of iron, which is important for the oxygenation of the exercising muscles. Iron deficiency can cause fatigue and decreased athletic performance.
How to introduce oats into the diet?
There are many fun ways to incorporate oats into your meal plan, and it’s not always first thing in the morning. Here are some ideas;
Flaked oats: a classic breakfast, a great way to start the day. Simply cook oats with water or milk and add your favorite ingredients, such as fruit, nuts and honey.
Smoothies: Add 1/2 cup of oats to your smoothie for an extra fiber boost.
Recipes: Oats can be used in baking recipes such as muffins, cookies, and breads. You can also make your own cereals with oatmeal, nuts, and dried fruits.
A complement to other dishes: oats can also be used in other types of preparations, such as soups, stews, risottos or batters. Due to its high carbohydrate content and its satiating capacity, it can be used as a substitute for rice or pasta.
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