Whether you’re trying to find the best way to get oatmeal or just looking for a new way to prepare it, you can be sure that this easy-to-prepare snack offers plenty of benefits. Oatmeal is packed with healthy fiber, which helps maintain an average glucose level and fights free radicals. It is also safe for people with gluten intolerance.
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Reduces terrible (LDL) cholesterol
Including oatmeal in your diet can be an effective way to lower your bad (LDL) cholesterol. This is due to the presence of soluble fiber. Soluble fiber absorbs water and binds to fats in your system. This reduces the amount of cholesterol in your body and your risk of heart disease and stroke.
Another important soluble fiber is omega-3 fatty acids. Omega-3 fatty acids can reduce the risk of heart disease, decrease blood pressure, and increase HDL cholesterol levels. Omega-3 fatty acids may also reduce the risk of blood clots.
Soluble fiber can also reduce cholesterol absorption from the gut. Therefore, it is a good idea to consume at least 5 grams of soluble fiber daily. You can achieve this by eating oatmeal, legumes, or fruits.
Lowers triglycerides
Adding oats to your daily diet can help lower triglycerides. The fiber in oatmeal can reduce triglyceride levels in the bloodstream. Oats are rich in soluble fiber, which slows down fat absorption, and insoluble fiber, which promotes cholesterol health.
Beta-glucans are a type of polysaccharide fiber that is found in oats. Several studies have shown that consuming foods with high levels of beta-glucan can positively affect triglyceride levels.
In addition to fiber, oats contain mucilage, which may also affect triglyceride levels. Mucilage may improve triglyceride metabolism.
The effectiveness of oats for lowering triglycerides depends on the type of cooking method. Boiled oatmeal showed more excellent lipid-lowering capabilities than brewed oatmeal.
The effectiveness of boiled oatmeal was correlated to the presence of soluble b-glucan. In addition, cooked oatmeal improved cholesterol metabolism.
It helps fight free radicals
Adding oats to your diet can help you fight free radicals. This grain contains important nutrients, including phosphorus, zinc, protein, fiber, copper, and vitamin B5. Besides being an energy source, oatmeal is also a good source of antioxidants.
Antioxidants help prevent the damaging effects of free radicals on cells. Free radicals are known to cause aging and chronic diseases, including cancer. Several plant-based foods contain naturally occurring antioxidants. For example, oatmeal contains avenanthramides. This compound has been shown to increase the production of nitric oxide, which promotes blood vessel dilation and reduces the risk of heart disease.
Other antioxidants include selenium and beta-glucans. Both of these compounds have been shown to promote immune function. These compounds also have antimicrobial properties. They stimulate the activity of macrophages, which destroy pathogens. They also help neutrophils travel to the site of an infection.
It helps maintain normal glucose levels
Whether you are a type I or type II diabetic, it is a given that you are going to have to contend with your food and blood sugar levels. Fortunately, there are a few tricks of the trade that will keep your blood sugar levels in check. The best part is they aren’t that hard to come by. The trick is planning your meals and sticking to your dietary and exercise routines. You might even ask a nutritionist for a few pointers to keep you on track. The most important rule of thumb is that your doctor can advise you on what foods to avoid and which to make an exception for.
Is it safe for people with gluten intolerance?
Despite being naturally gluten-free, oatmeal can still cause problems for some people. Those with celiac disease and gluten intolerance should exercise caution when eating oats. It is best to start with a small amount and stop eating it if symptoms return.
Oats can be contaminated with wheat gluten during processing. Some oats are grown in fields that are adjacent to wheat fields. They are also handled by factories that process wheat and rye. If you are on a gluten-free diet, it is essential to pay close attention to what types of oats are used in products.
Avenin, a protein similar to gluten, is found in oats. While most people with gluten sensitivity do not react to avenin, some celiac disease patients do. This is because this protein has a similar amino acid structure to gluten.
