In recent medical studies, we found that oats have become a dietary option with significant potential for people with type 2 diabetes. Specifically, a randomized controlled study noted that after three months of an oat dietary intervention, not only did it significantly reduce the patient's postprandial blood sugar levels, but it also helped improve overall symptoms. This provides a new dietary regimen for diabetics.
Further studies have also shown that oats are not only beneficial for people with type 2 diabetes, but also for people who are overweight. By replacing some staple foods with oats, both short-term and long-term intake can significantly help control high blood sugar, lower blood lipid levels, and even aid weight loss. Therefore, incorporating oat whole grain foods into your daily diet is very beneficial for controlling blood sugar, weight, and blood lipids.
4 types of oats are best not to touch
First, let's look at instant oatmeal. For ease of consumption, this type of oatmeal is usually treated at high temperatures to partially gelatinize the oats and then pressed into flakes. This process actually increases the glycemic index of oats, which can lead to a rise in blood sugar levels when eaten regularly.
This is followed by mixed oatmeal, which is loved by many for its rich taste. However, condiments such as sugar, salt, and oil are often added during the production process, and these additives may interfere with the stability of blood sugar and are therefore not recommended as everyday foods.
The third type is oat flour, which is especially popular with the elderly because it is easy to brew and has a good taste. However, this oat flour contains a variety of additives, and long-term consumption may not only fail to replenish adequate nutrients, but may also cause blood sugar to rise.
Finally, let's take a look at fruit oats. These oats, which are commonly found in supermarkets, have more than twice as much fat as regular oats. The high amount of sugar added to the production process, as well as the dried fruit used, can cause a significant increase in blood sugar. Therefore, consumers are advised to avoid buying such oatmeal with high sugar content when choosing oat products.
When choosing an oat product, it is important to pay attention to its processing and ingredients, especially for people who need to control their blood sugar. Choosing oat products that are not overly processed and low in sugar can help maintain a healthy lifestyle.
How to choose healthy oats?
Choose whole oat grains: These oats are the closest to their natural state, with only the husks removed and almost no processing undergone. Whole oat grains retain all of the grain's nutrients and are especially effective in controlling blood sugar and blood lipids. However, they have a harder texture and are not easy to cook, so it is recommended to soak them in water overnight before eating them in order to absorb the water better. After that, it can be cooked with rice or made into an oat drink with a soy milk machine.
Hulled oats and oat rice: These products are based on whole oat kernels with the outer seed coat removed. Although they lose some of their nutrients, they retain about 90% of their nutrients and are easier to cook without the need for long soaking.
Raw oatmeal and cooked oatmeal: These oatmeal chips are made by flattening the oat kernels and are not heat-treated, so they cannot be used directly for brewing. They need to be boiled in hot water, but oatmeal is easier to cook than whole oats and can be cooked directly with rice or porridge.
When choosing oats, there are three important points to consider:
Check the ingredient list: confirm that the product only contains oats, and avoid choosing oats that contain additional white sugar, vegetable oils and other ingredients.
Texture of boiled oats: High-quality oats tend to become thicker the longer they are cooked, and this is because they contain a higher percentage of β-glucan, which is better for health.
Don't blindly pursue brands or origins: Oats of different varieties and origins have differences in nutrient content, so you don't have to blindly pursue imported brands.
Oats are a suitable food for a wide range of people, especially the elderly, children, and people with weakened digestive systems. Oats can be cooked for a little longer when boiled so that they are better cooked and help the body absorb their nutrients more efficiently.
Why oats are worth eating
Oats have been widely recognized as a nutritious functional food since ancient times. The fact that it was ranked fifth in the "Top 10 Healthy Foods in the World" by Time magazine in the United States underscores its importance. The historic oats are also recorded in the ancient Chinese book "Compendium of Materia Medica", which is described as a wild grain.
Oats are rich in nutrients, including high content of dietary fiber, a variety of amino acids, vitamins and minerals, especially calcium, iron, zinc and vitamin B1. These nutrients make oats an effective food for the treatment of diseases such as constipation, osteoporosis, poor wound healing and anemia. In addition, oats are also rich in linoleic acid, an important ingredient that helps lower cholesterol and is effective in preventing and treating diseases such as hyperlipidemia, arteriosclerosis, coronary artery disease, fatty liver disease, and diabetes.
Uniquely, the saponins in oats regulate gastrointestinal function. Due to the low calorie content of dietary fiber, oats also enhance satiety and promote bowel movements, which has a positive effect on weight loss.