Eating oats
regularly provides a wide range of important health benefits.
Today’s blog
will cover some of these areas.
Oats contain
soluble and insoluble fibres. The soluble fibre in oats has a cholesterol
lowering effect. Soluble fibre is not only beneficial for heart health, it also
helps slow down the absorption of sugars from the diet. This means that it can
help to control blood sugar levels, which are particularly important for
diabetes.
What is
oat beta glucan? Oats contain a form of soluble fibre called oat beta-glucan which is
particularly concentrated in the outer layers of the grain.
Much of the
research into the cholesterol lowering effects of soluble fibre has centered
around oat beta glucan.
How does
it work? Because oat beta glucan is a soluble
form of fibre it dissolves inside the digestive tract where it forms a thick
gel – a bit like wallpaper paste. This gel is able to bind to excess
cholesterol and cholesterol like substances within the gut and help to prevent
these from being absorbed into the body. The gel and the cholesterol is then
excreted as part of the body’s waste
Oat
beta-glucan slows the rise in blood glucose levels following a meal and delays
its decline to pre-meal levels. Here's how it works. As the beta-glucan in the
soluble fiber of oats is digested, it forms a gel, which causes the viscosity
of the contents of the stomach and small intestine to be increased. This in
turn slows down digestion and prolongs the absorption of carbohydrates into the
bloodstream. This means dramatic changes in blood sugar levels are avoided.
Other sources of soluble fiber are grains, fresh fruit and vegetables.
So, eating
oats can spread the rise in blood sugars over a longer time period. Control of
blood glucose and insulin levels is essential in preventing many of the
complications associated with diabetes.
Anti
Cancer
Oats
phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a
person's risk of getting cancer. Phytoestrogen compounds, called lignans, in
oats have been linked to decreased risk of hormone-related diseases such as
breast cancer.
Most of the
research has been focused on breast cancer, but similar effects are expected on
other hormone-related cancers such as prostate, endometrium and ovarian cancer.
International
research has shown that women with a higher intake of dietary fibre have lower
circulating oestrogen levels, a factor associated with a lower risk of breast
cancer. The insoluble fibers in oats are also thought to reduce cancer causing
substances in the gastrointestinal tract.
Blood
Pressure
A daily
serving of whole oats rich in soluble fibre can reduce hypertension, and so
reduce the need for anti-hypertensive medication. Nearly 1 in 4 adults in
UK have high blood pressure – a lrage proportion are of Afrocaribbean origin
which is a recognised high risk group. Hypertension usually has no symptoms,
but can cause serious problems with the heart and blood vessels, leading to
other complications.
Bowel
Function
Oats have a
high fibre content. Fibre is necessary in keeping bowel movements regular. Oats
are high in both soluble and insoluble fibre. Insoluble fibre does not dissolve
in water. It is spongy and absorbs many times lots of liquid. It makes stools
heavier and speeds their passage through the gut, relieving constipation.
Weight
Control
As the
soluble fibre of oats is digested, it forms a gel, which causes the thickness
of the contents of the stomach and small intestine to be increased making it
more gooey. The gel delays stomach emptying making you feel full longer which
helps with weight loss.
New research
suggests that children between ages 2-18 years old who have a constant intake
of oats lowered their risk of obesity. The research found that the children who
ate oatmeal were 50% less likely to become overweight, when compared to those
children that did not eat it.
Henceforth
make it your aim to eat oats as a daily part of your diet.
How? Breakfast
cereals, Breads, add to smoothies, cereal bars, Oat fufu and Oatcakes. Try
rolled out or steel cut oats. Start to offer oat based foods to children.
Drop me a line if you need help achieving your oat – a – day
target
https://www.gov.uk/government/news/new-figures-show-high-blood-pressure-costs-nhs-billions-each-year
http://www.eatmoreoats.com/health.html
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