It is never missing from the list of favorites of dieticians-nutritionists, especially when it comes to good options for breakfast, since one of the properties of oats is their satiating effect and their ability to maintain energy levels for longer thanks to their high fiber content. , soluble and insoluble.
O insoluble fiber helps to retain water in the colon and contributes to the increase in stool volume, which favors the intestinal transit and the evacuation. In turn, the soluble fiber it is the one fermented by the microbiota and its gelling and fermentable capacity favors the reduction of postprandial glycemia (amount of glucose in the blood after ingestion) and the reduction of plasmatic cholesterol levels.
As Bugallo points out, it helps reduce low-density lipoprotein (LDL) levels, the so-called “bad cholesterol», and slightly increase levels of high-density lipoprotein (HDL), the «good cholesterol». Consumption of oat bran is also associated with lowering cholesterol levels by increasing bile excretion, which in turn stimulates the liver to use available cholesterol.
It must be remembered that the beta glucans they are considered the most important active component of oats due to their beneficial effects that can help prevent and improve the symptoms of diabetes, cancer and cardiovascular disease.
Another function of dietary fiber is to delay gastric emptying, which provides greater satiety and a feeling of satiety. In addition, the nutritionist at the Aleris Center reveals that the consumption of oats generates an increase in the production of short-chain fatty acids, which is associated with higher concentrations of appetite suppressant hormones such as LPG and PYY.
But, in addition, this whole cereal (it preserves the three parts that compose it: germ, endosperm and bran) is rich in complex carbohydrates, of slower absorption, which means that this food constantly provides energy throughout the day.
Oats, which provide about 401 kcal per 100 grams, are also a source of protein (16.9 grams per 100 grams, according to data from Bedca), which makes them a good option to increase your intake of plant proteins for the day. day by day, as highlighted by Angélica Bugallo, nutritionist-nutritionist at Centro Aleris.
Contribution of healthy fats
The carbohydrate content of oats is lower than that of other cereals, but its lipid content is higher. Of course, its lipids are considered healthy fats (monounsaturated and polyunsaturated fatty acids).
vitamins and minerals
With regard to micronutrients, it contains minerals such as iron, magnesium, potassium, calcium, manganese, zinc, selenium and phosphorus, in addition to vitamins B1, B9, E and K. Its vitamin E content protects the body from the effects of free radicals and plays a an important role in the prevention of diseases such as cancer, arthritis, atherosclerosis, cataracts, among others.
full of antioxidants
Oats also stand out for their bioactive components, such as phenolic acids (powerful antioxidants), flavonoids and phytosterols. It also contains two types of phytochemicals unique to this food: avenanthramides and steroidal saponins. As the specialist from the Aleris Center clarifies, its avenanthramides (AVAs), powerful antioxidants, help control blood pressure by producing nitric oxide which acts as a vasodilator.
Does it help to lose weight?
Nutritionists always remember that no food has, as such, a slimming power. However, it is true that some foods can contribute, along with healthy habits, to favoring weight loss.
One of the factors that favor oats in this sense is, as detailed by Angélica Burgallo, from Centro Aleris, its ability to decrease anxiety. “The fiber it contains can promote the delay of gastric emptying, providing greater satiety and a feeling of satiety”, he explains.
In addition, the specialist points out that the consumption of oats generates an increase in the production of short-chain fatty acids, which is associated with higher concentrations of appetite-suppressing hormones, such as GLP and PYY.
Finally, the presence of fiber in meals helps carbohydrates to be absorbed more slowly, making the effect of insulin more prolonged and efficient.