The food that should not be missing from the diet: rich in fiber, protects the heart, lowers cholesterol and supports digestion
Every morning can start healthier with a bowl of oats. Nutrition specialists point out that this whole grain helps lower cholesterol, maintain weight and protect the heart, being recommended even for people at risk of type 2 diabetes.
Oats help digestion PHOTO: Shuterstock
Oats are one of the most consumed whole grains in the world and are also gaining popularity in Romania, due to their high nutritional value. Unlike many, instant oatmeal is not inferior to rolled oats. The differences between them come down to texture, shape and cooking time, and both varieties offer the same health benefits, according to eatingwell.
Why oats should be essential in your diet
This cereal contains beta-glucan, a soluble fiber that forms a gelatinous layer in the intestine, preventing the reabsorption of cholesterol and helping to reduce its level. In addition, beta-glucan supports the activity of beneficial bacteria in the intestine, having anti-inflammatory effects and positively influencing the body's cholesterol production.
High cholesterol and blood pressure are two of the main risk factors for cardiovascular disease, and studies show that the beta-glucans in oats can lower both cholesterol and blood pressure, thereby reducing the risk of heart disease.
Oats also help with weight control by influencing satiety and delaying gastric emptying, which helps reduce appetite.
At the same time, eating oats supports digestive health by developing beneficial bacteria in the gut, which increase the production of short-chain fatty acids with anti-inflammatory effects.
The fiber and bioactive compounds in oats also help maintain a stable blood sugar level and increase insulin sensitivity.
One study found that people who consumed an average of 5.7 grams of oats per day had a 28% lower risk of developing type 2 diabetes compared to those who consumed only 1.3 grams.
Oatmeal, whether instant or rolled, can be quickly prepared in the microwave or in hot milk, but there are also many creative ways to include it in the diet.
Oats can be eaten with vegetables and egg, with yogurt and fruit, in energy balls, smoothies or even as a partial substitute for flour in pastries.
It can also be added to meatballs, burgers or baked meat, increasing the satiety and nutritional value of the dishes.
“Oats, whether instant or rolled, remain an essential food for daily health. Soluble fiber, beta-glucans and bioactive compounds help lower cholesterol, protect the heart and maintain healthy digestion”say the experts.
