Facts of Oatmeal nutrition


oatmealOats appear to be a great source of healthy matters for breakfast being a mix of slow carbohydrates and fiber.

Is oatmeal really able to reduce cholesterol and keep our heart in a healthy state?

To learn this let us consider certain oatmeal nutrition facts to get the answer.
 
A ? cup serving of well-known brand of quick oats contains (if cooked with milk):

  • 190 calories
  • 27 g of carbohydrates
  • fiber (4 g)
  • protein (5 g)
  • fat (3 g or 5 g saturated)
  • 10% of DV (daily value) of iron


Oatmeal is also rich in different minerals. Take the same amount of oatmeal and you find:

- 25% of magnesium DV
- 30% of phosphorus DV
- Essential amounts of copper, manganese and selenium

What about carbohydrates content?

Carbohydrates can be considered for a bodybuilder a means to win a contest. But for common people the combination of fiber and slow carbohydrates contained in oats is a significant source of energy for breakfast. Medical researches prove the fact.
 
Lipid-lowering benefits are provided by fiber contained in vegetables, fruit, barley and oats, states the American Heart Association (AHA). According to the AHA recommendations the daily intake of dietary fiber should be 25-30 g per day.
 
The AHA paper says that nowadays the amount of dietary fiber consumption in the USA among adults is only a half of the advised amount.
 
Oatmeal reduces not only cholesterol level. The diets based on whole-grain products also helps reduce blood pressure in individuals having cholesterol problems. The corresponding study has been published in the Journal of the American Dietetic Association.
 
But not all consider oatmeal some healthy food.
 
oatmeal for breakfastFor instance, the Chicago Tribune presents an article of the Center for Science in the Public Interest (consumer advocacy organization) which accuses Quaker Oats for overestimation of oatmeal health benefits.
 
But as for a number of previous researches oatmeal is said to be a healthy food.
 
The several conformable studies on the benefits of oatmeal are published in the American Journal of Lifestyle Medicine. The studies show that the thing lies not in the ability of oatmeal to lower cholesterol level due to the content of soluble fiber but that oatmeal bears other properties to support the cardiovascular health.
 
The study also mentions other oatmeal benefits that include:

  1. Arteries oxidation prevention
  2. Controlling weight gain
  3. Diabetes type 2 prevention
  4. Supporting the immune system


What is the key healthy compound found in oatmeal?


The main healthy compound in oatmeal is a fiber also known as beta-glucan. Hundred of researches have been conducted and published on the beta-glucan fiber.
 
There is a study that was published in Vascular Health Risk Management. The study concluded that intake of dietary beta-glucans could lower risk factors in the diabetes treatment and possible complications. The treatment of alleviate ischemic heart injuries and healing of wounds can also be promoted by beta-glucans.
 
Are there are any beta-glucan supplements for those who do not like oatmeal?
The answer of the mentioned study is affirmative but using pure beta-glucan requires further investigations in the part of diabetes treatment.

The Journal of Sports Science and Medicine has published at least one article where beta-glucan supplement is considered to be prevention from upper respiratory tract symptoms. Beta-glucan also beneficially influences the overall health.


What is the content of gluten in oatmeal?

As for pure product, oatmeal contains no gluten but it can occur due to cross-contamination during processing at facilities also used for wheat. Oatmeal produced commercially may cause adverse reaction of individuals with Celiac disease. Such individuals should buy gluten-free oatmeal, certified and at health food stores.

Oatmeal on the table


Why not consume oatmeal during the whole day?

Oatmeal is considerably rich in fatty acids (omega-6), namely, 2 g in ? cup serving. Omega-6 acids can of health benefit but if taken in large amounts, in combination with omega-3 acids can result in inflammation.
 
The recommended ratio of omega-6 and omega-3 consumption is 2-4 to 1 whereas many Americans take 20 times more of omega-6 acids. That is why nutrition experts advise to lower the consumption of oatmeal.


Oatmeal in flavored packets

The nutrition of flavored packets is nearly the same except for the amount of sugar contained in packets. An average packet of Quaker Oats cinnamon and apple contains about 12 g of sugar. In comparison, the regular oatmeal contains only 1 gram of sugar.
 
The fiber found in oatmeal prevents precipitous drops and spikes in blood sugar. But those who are engaged in weight loss or try to prevent diabetes should remember that only regular and unflavored variety of oatmeal is indicated for them.
 
Instead of adding refined sugar to the oatmeal take raw honey or blueberries if you want to sweeten the oatmeal.




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