Oats are grains and seeds that are usually eaten crushed or flakes.
People often eat oats as porridge, an ingredient in breakfast cereals, and in baked goods (oatcakes, oat biscuits, and oat bread).
Over the past few decades, oats have become a healthy food and you can get them from a herbalist store in Saudi Arabia .
Oats are full of dietary fiber (more than any other grain), and they also have a host of healthy cholesterol-lowering properties.
Potential health benefits of oats
The FDA claims that oats, as part of an overall heart-healthy diet, can reduce the risk of heart disease.
Potential health benefits of oats include: reducing the risk of coronary artery disease, lowering cholesterol levels, and reducing the risk of colorectal cancer.
(1) Oats and coronary artery disease
A study entitled (Oats at Ten Years), published by the American Journal of Lifestyle Medicine, found that eating foods rich in soluble fiber sources made from whole oats (oats, oat bran, and oat flour) can help reduce... Risk of coronary artery disease.
Dr. said. james m. Ripp, editor-in-chief of the journal: “This is a very important study. It tracked the value of oat-based products and demonstrated a link between consuming these products and enjoying a healthier lifestyle.
“This is an amazing benchmark.”
(2) Colorectal cancer
Researchers in Britain and the Netherlands collected published evidence from nearly 2 million people to evaluate whether a high-fiber diet, often from whole grains such as oats, is associated with a lower risk of colorectal cancer.
The study found that for every additional 10 grams of fiber in a person's diet, their risk of developing colorectal cancer was reduced by 10%.
(3) Blood pressure
An article published in the American Journal of Clinical Nutrition concluded that a diet containing large amounts of whole grains (such as oats or whole wheat bread) is equally effective in lowering blood pressure as taking anti-hypertensive medication.
(4) Digestion and obesity
A wide-ranging collection of scientific reviews published in the October 2014 supplement of the British Journal of Nutrition suggests that oats can play an important role in improving satiety, diet quality, and overall digestive, cardiovascular, and metabolic health.
Whole grains are usually recommended because of their digestive benefits.
Researchers point to potential health effects of these pills, ranging from improving immunity to reducing the risk of obesity and chronic diseases.
According to the Appendix, evidence from epidemiological studies suggests that regular consumption of whole grain foods may be associated with a lower BMI.
Researchers state that eating oats helps reduce hunger and increase the feeling of fullness.
Nutritional properties of oats
Dietary fiber: Oats are rich in a special type of fiber called (beta-glucan), and this type is specifically known to help reduce harmful cholesterol levels.
One cup (81 grams) of dry oats contains 8.2 grams of fiber, and the recommended daily allowance of fiber is 25 grams for women and 38 grams for men.
Minerals: Oats contain manganese, selenium, phosphorus, fiber, magnesium and zinc.
Oats are also rich in carotenoids, tocolates (vitamin E), flavonoids, and avenanthramides (a class of polyphenols).
Calories: One cup of dry oats (81 grams) contains about 307 calories.
