Oats are one of the whole grains, meaning that the grain contains all its three parts: the bran, the endosperm, and the seed. Although oats is mainly grown as food for livestock, it has become a staple of breakfast in some countries, and oats are an easy-to-grow and widespread crop. This is because it tolerates poor soils and grows in temperate climates.
Oats can be an ideal, healthy, quick and nutritious breakfast if consumed regularly. Oats contain a higher amount of nutrients including vitamins, minerals, and fiber than processed grains; This is because it is a whole grain, as it is rich in phosphorous, vitamin B1, or what is known as thiamine, magnesium, and zinc, and also contains vitamin B5 or what is known as pantothenic acid, manganese, copper, and folate.
Benefits of oats as a daily meal:-
1- source of energy
Eating a serving of oatmeal for breakfast provides a large amount of energy that will last you through the day, and will help you accomplish your daily activities without getting tired. This is due to:
*High content of dietary fiber, which is one of the complex carbohydrates that helps to regulate blood sugar levels, increase the feeling of satiety and give more energy for a long time.
*Oats contain a high content of B vitamins, which contribute to enhancing the energy production processes in the body.
2- Reducing the risk of obesity
This is due to its high content of dietary fiber, which helps to fill the stomach and increase the feeling of satiety.
Compared to breakfast cereals made from cornflakes, oats are slower to digest and therefore:
*Reduces the feeling of hunger.
*Reduce the amount of meals eaten later.
*It reduces calories and prevents weight gain and obesity.
3- Prevention of diabetes type 2
As they have a low glycemic index (high blood sugar index).
When the glycemic index of the food is low, this means that the gastric emptying process will be slower and therefore this will affect blood sugar levels and will improve insulin sensitivity.
This was confirmed by the results of a study published in the American Journal of Clinical Nutrition, that eating foods with a lower glycemic index is associated with less insulin resistance and a lower risk of type 2 diabetes.
4- Promote heart health
5- Promote healthy skin
Oatmeal is an ideal food to promote healthy skin and skin and take care of it, and it is considered a soothing and relieving of irritations and itching, as oats help to adjust the pH of the skin.
The American Academy of Dermatology recommends the use of oatmeal for various skin conditions, including eczema.
6- Great nutritional value
Oats are a great source of a large number of different nutrients required for a healthy body, such as:
*Complex carbohydrates, vegetable proteins and little fat.
*Many important minerals and vitamins such as iron, copper, phosphorous, calcium and zinc.
7- Reducing the risk of developing asthma in children
Studies have shown that feeding infants younger than 6 months of age oats reduced their risk of childhood asthma.
8- Reduce constipation
Studies have shown that oat bran reduced constipation in older adults and reduced their need to use laxatives.