Oats have many health benefits, such as heart health, cholesterol control, blood sugar control, high blood pressure, weight loss, and constipation. It also has the ability to help prevent cancer, aid in skin care, and boost immunity. But, what is oats?
What is oats?
It is a type of grain. Its botanical name is Avena sativa. Oatmeal is prepared by rolling, crushing, or grinding oats into a coarse powder. It can be prepared with water, milk, or yogurt, or it can be eaten in the form of oatmeal, muffins, and biscuits. Oat bread is eaten for breakfast or dinner, while oatmeal is also used in the preparation of drinks. Oats are popular today because of its many health benefits. According to a recent study, oatmeal can help you feel full for longer.
Man has known oats since the Bronze Age. Oats grow in cooler and temperate regions. It has lower summer heat requirements and greater rain tolerance compared to other grains such as wheat and barley. That is why it grows so widely in Europe and North America. Oats were grown densely in the 18th and 19th centuries and are especially popular in Scotland, where historians have recorded it as part of Scottish culture. Because oats were so cheap, easy to grow and process, people began consuming them like a grain.
The nutritional value of oats
Oatmeal is made with shelled oats. According to the USDA database, 100 g of oats contain energy (380 calories), protein (13 g), fat (6.5 g), carbohydrates (67 g), dietary fiber (10 g), and low sugar (1 g). ). It also contains many minerals and vitamins such as calcium (52 mg), iron (4 mg), magnesium (177 mg), phosphorus (523 mg), potassium (429 mg), sodium (2 mg), zinc (4 mg) and thiamine (0.4 mg), Riboflavin (0.1 mg), niacin (1.1 mg), vitamin B6 0.1 mg, oats contain zero cholesterol.
How to choose the oats that are best for you?
Choosing the right type of oats can be a difficult part because there are different types of oats available in the market, such as steel cut oats, old-fashioned oats, quick-cooking oats, and instant oats. Here is a quick introduction to the types of oats:
Rolled oats
It is touted as one of the best oats you can buy. The reason is that steel-cut oats are whole grains and have vital nutrients like B complex vitamins, protein, calcium, and fiber. It is also low in sodium and fat, and thus very healthy.
Processed oats
Choosing processed oats may not be a good idea because the treatment involves adding preservatives and salt, which conflicts with one of the primary goals of eating oats in the first place.
Instant oats
Another consideration is the time you want to spend cooking oats. Semi-processed oats only take about 10 to 15 minutes to cook, while unprocessed oats may take 20 to 30 minutes to cook.
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