Rich in protein, beta-glucans and powerful antioxidants, this cereal helps you regulate cholesterol, prevent glucose ups and downs and regulate your weight.
Obesity has been largely associated with appetite-regulating hormones that control, regulate, and suppress hunger, satiety, or energy expenditure. A recent review of studies published in Current Nutrition Reports has just analyzed the impact of a well-known cereal on the regulation of appetite and body weight.
This is oats and, according to this review of studies, for its combination of macronutrients, soluble fiber, minerals, vitamins and several phytochemicals, its consumption helps in the maintenance of body weight and BMI, the reduction of body fat percentage and the regulation of appetite and energy. We tell you how it helps you and how to include it in your menus
HOW OATMEAL HELPS REGULATE WEIGHT
Everything that is known today confirms or expands some of the knowledge of folk medicine, and allows us to affirm that oats are an effective food to preserve health or help recover it. Now it has been found that this cereal helps regulate weight for a simple reason: it is especially satiating so consuming it helps reduce appetite.
Oats contain a fiber called beta-glucan, which unlike other cereals is soluble. This fiber is what has earned it the recognition of functional food. According to this review of studies, beta-glucan plays a key role in weight management. What the researchers have been able to verify is that this beta-glucan regulates the level of satiety by affecting the levels of leptin, GLP-1 and PYY (appetite hormones). By reducing appetite, its consumption has a significant impact on body weight.
HOW TO INCLUDE OATMEAL IN YOUR MENUS TO REGULATE APPETITE
If you want to include oatmeal in your menus to regulate your appetite, we recommend that you introduce it into your breakfast. As suggested in the new published research, traditional oatmeal, compared to ready-to-eat breakfast cereals increase appetite control for 4 h. Apparently, the initial viscosity of oats would be related to this reduction in appetite for 4 hours.
Here are easy and delicious oatmeal breakfast ideas and tips for preparing the classic porridge porridge.
OTHER OAT PROPERTIES FOR THE BODY
The properties of oats are due to an extraordinary composition in which, in addition to important nutrients such as proteins and healthy fats or B vitamins, different very beneficial substances stand out, such as beta-glucans, lecithin, phytosterols or avenacosides.
REGULATES BLOOD SUGAR THANKS TO SY BETA-GLUCAN
Due to its richness in beta-glucans, as we have already advanced, it helps regulate blood sugar. Consuming 3 grams of it daily (or 75 grams of flakes or 40 grams of bran), lowers cholesterol clearly in a few weeks.
It also benefits non-insulin-dependent diabetics by helping to stabilize blood sugar: taking it at breakfast, for example, helps keep this level more stable. And in severe obesity it can reduce hypertension.
It also exerts a prebiotic effect.
LECITHIN AND PHYTOSTEROLS THAT TAKE CARE OF THE HEART
It contains other beneficial substances, such as lecithin, or phytosterols such as avenasterol or beta-sitosterol, with proven effects on the control of plasma cholesterol and LDL or “bad”.
These substances also protect against some types of cancer, such as colon, breast or prostate, and against coronary heart disease.
Oatmeal also stimulates the thyroid gland, which is involved in fat metabolism.
ITS AVENACOSIDES TAKE CARE OF THE MUSCLES
Avenacosides are other substances that have given rise to a flourishing business. These are anabolic steroids and are chemical variants of the hormone testosterone. To consolidate the muscles achieved with training, athletes need a certain amount of testosterone circulating in the blood. The effort causes it to decrease, but the avenacosides help to recover it.
BENEFITS OF OATMEAL: THIS IS HOW IT TAKES CARE OF YOU
All this makes it advisable to consume oats preventively for:
- Cardiovascular health, due to its effects on cholesterol, atherosclerosis, tissue aging and hypertension, its anti-inflammatory, vasodilator and purifying properties.
- The nervous system, which is toned by its content of vitamin B1, calcium and alkaloids (indole, trigonelline or avenin). It can help you relax, focus, and prevent mental exhaustion.
- The digestive system against heartburn, gastritis, ulcer, constipation (in whole grain decoction) or diarrhea (in shelled grain decoction), flatulence and hepato-biliary malfunction.
- Bones and teeth, for their remineralizing and preventive effects of caries.
- Non-insulin-dependent diabetics, as a blood sugar stabilizer, because it stimulates the activity of the pancreas, and as a source of slowly assimilating energy, and fiber.
- Hypothyroidism, due to the stimulation it produces in the thyroid gland.
- Genito-urinary conditions such as cystitis, urethritis or oliguria.
- Muscle pain, due to its anti-inflammatory and emollient action (in whole wheat flour plasters with hot vinegar).
- Certain types of cancer, due to their antioxidant effect, colon hygiene and cholesterol control.
- The skin, in eczema, atopic dermatitis, hives and the like, for its emollient, cleansing, softening and soothing qualities (in cosmetics or baths).
- Pregnancy, to avoid deficiencies and stimulate milk production.
Although oat bran is very safe, it can slightly alter calcium absorption, so people with high calcium needs should be aware of this. It should also be avoided in cases of dyspepsia and heartburn. For celiacs there is still not enough data to authorize it or not. There are affected people who tolerate small amounts and countries like Finland that include it among the allowed foods, but some studies show disorders after consumption. In general, the results are better with the so-called “pure” or “clean” oats, available mainly in the Nordic countries.
