Oats are low in sugar and high in nutrition, which is a kind of whole wheat food that is particularly advocated in modern healthy diets, which can help lower cholesterol and stabilize blood sugar.
The effect is amazing!
The star substance in oats
β-Glucan
β It is water-soluble fiber, which is a non-starch polysaccharide formed by the polymerization of a series of glucose molecules, which has the characteristics of helping to lower blood lipids, blood sugar and satiety.
01. Assist in blood sugar control
Oats are rich in soluble fiber β-glucan, which slows down the absorption of carbohydrates and prevents sharp changes in blood sugar and insulin. Friends with type 2 diabetes or metabolic syndrome can be treated with oatmeal for dietary therapy.
02. Assist in reducing blood lipids and preventing arteriosclerosis
As early as 1963, it was discovered that oat bread, which replaced regular bread, could help lower LDL cholesterol.
American expert research shows that a hyperlipidemia patient can reduce "bad cholesterol" by 8% if he consumes 3~4 grams of β-glucan every day. And for every 100 grams of oats, we can basically absorb 6~8 grams of β-glucan.
03. Assist in driving away cancer cells
According to the article published in "Food and Health", β-glucan can kill malignant cells such as sarcoma cells and melanocytes, and the inhibition rate of liver cancer and breast cancer can be comparable to that of anti-cancer drugs, and there are no toxic side effects, so it has a certain auxiliary anti-cancer function.
04. Reduce the risk of heart disease
The British "Daily Mail" reported that oatmeal porridge is rich in soluble fiber β-glucan, which can reduce the risk of heart disease in the human body.
05. Auxiliary anti-radiation
β-glucan can increase the production of white blood cells and red blood cells by promoting hematopoietic function, and reduce the damage of radiation to the human body.
Experiments conducted by the U.S. Air Force Radiobiology Research Center showed that rats were given lethal doses of radiation and found that 80% of the mice tested with oral β-dextran were completely unaffected by radiation.
06. Prevent colds
β-Glucan can enhance the vitality of immune warriors - macrophages, quickly kill invading viruses, bacteria, fungi and other pathogenic microorganisms, and help you stay away from infectious diseases such as colds.
07. Protect the intestines and promote bowel movements
β-glucan cannot be absorbed and fermented in the large intestine to produce short-chain fatty acids such as propionic acid and butyric acid, inhibit spoilage bacteria, promote probiotics, maintain the balance of intestinal flora, and prevent diarrhea or constipation.
How to eat oats
More nutritious?
boiling clothes stuttering
01, boiled clothes stutter best
The β-glucan in oats can only work if it is dissolved, therefore, it is recommended that oatmeal be boiled as much as possible. During the cooking process, the oats become more and more viscous.
Experts in food science and nutrition pointed out that the β-glucan content of oats is related to many factors such as its variety, processing technology, and eating methods, and the higher the content of β-glucan, the greater the viscosity, the better the health care effect, and the smoother the taste.
02. Consume no more than one or two per day
Oatmeal can be eaten with rice and other porridge, with a daily intake of 50 grams, which can be eaten by the general population, especially for the elderly, children and patients with hyperlipidemia, coronary heart disease, diabetes and obesity.
03. Digestive system diseases should not eat more
Because oatmeal has a high content of dietary fiber, patients with digestive tract diseases such as gastric ulcers, duodenal ulcers, liver cirrhosis, and gastric varices should not eat more.
How to choose oats?
Avoid sweetness and fragrance
1. Try not to choose products with a strong sweet taste. This means that more than 50% of it is powdered sugar.
2. Try not to choose products with delicate taste and insufficient viscosity, which means that the content of oatmeal is not high, and the content of ingredients such as dextrin is high.
3. Try not to choose products with creamer/non-dairy creamer, because this ingredient is not good for health, and it will also reduce the benefits of oatmeal to prevent cardiovascular disease.
4. The aroma is brought by essence, not pure oatmeal, so fragrant products may not be of good quality.
5. Try to choose products that can see the unique shape of oatmeal, even if it is a fast food product, you should also see the oatmeal that has been crushed.
6. If the packaging is opaque, pay attention to the protein content of the product. If it is less than 8%, then the proportion of oatmeal is too low to be the only food for breakfast, and must be eaten with protein-rich foods such as milk, eggs, and soy products.
Oats have so many benefits
Collect it for your family!
Make yourself a meal tomorrow
Healthy oatmeal breakfast bar!
Source: Master Health of Traditional Chinese Medicine