One of the best ways to gain the strength and energy you needed for your hectic schedule is a steaming bowl of freshly cooked oatmeal. It is because that oatmeal is a very healthy food and can add extra nutrition to the variety of healthy dishes. More so, oatmeal is a whole grain food which means that it is minimally processed and contains more minerals, fibers, and phytonutrients than most refined or processed grains. With all the benefits of oatmeal as documented in hundreds of studies, here are the nutritional facts of oatmeal.
Whole oats are a very good source of fiber especially beta – glucan and are high in vitamins, minerals, and antioxidants. In addition, oats are the only source of the unique group of antioxidants called avenanthramide. These groups of antioxidants are known to have protective effects against heart disease by preventing free radicals from damaging the LDL cholesterol. It can even lead to lowering blood sugar and cholesterol levels, especially to those people who have a very active lifestyle and are more inclined to vices than following a healthy lifestyle. One study even showed that men who simply enjoyed a daily morning bowl of whole grain but not refined cereal had a 29% lower risk of heart failure.
Starch also is one of the biggest components of oats that made up long chains of glucose molecules. However, the starch in oatmeal is far different from the starch in other grains. It has a higher fat content and a higher viscosity. The higher the viscosity only means that it has a great ability to bind water. And the three starch found in oats are classified as rapidly digested starch which is 7% and is quickly broken down and absorbed as glucose. Next starch is the slowly digested starch which is 22% and is broken down and absorbed more slowly. The third starch is the resistant starch which is 25% and functions like a type of fiber by escaping digestion and improves gut health in feeding the friendly gut bacteria.
Proteins and fats are other nutrition present in oatmeal. The major protein of oatmeal is called avenalin which is 80% and is not found in any other grain. But this protein is quite similar to legume proteins. And the minor protein that can be found in oatmeal is called avenin that is related to gluten in wheat. However, pure oats are considered safe for most people who are suffering gluten intolerance. For fats, oats contain more fat than most other grains that is ranging from 5-9%. It consists mainly of unsaturated fatty acids.
Oats contain a high amount of many vitamins and minerals. Manganese in oats is important for development, growth, and metabolism. Phosphorus is also an important mineral for bone health and tissue maintenance. Copper, vitamin B1, iron, selenium that is present in oats is important for heart health and health danger of premature death and impaired immune and mental function. And lastly, magnesium and zinc are helpful in numerous processes in the body as well as in participation in many chemical reactions.
To sum up all these we can assume that adding an oatmeal to your diet will be a big plus to your healthy lifestyle.