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Oat: 3 studies that prove that this cereal is good for health
It's one of the healthiest cereals on the planet. An important source of vitamins, minerals, fiber and antioxidants. Different studies have shown that oats have numerous benefits for our health. When used as a whole grain, i.e. in the form of unadulterated whole grains, it plays an important role in health in several ways, including reducing the risk of heart disease, some cancers, diabetes and obesity. Although these benefits are attributed to fiber, oat also contain healthy amounts of vitamin E, various B vitamins, calcium, magnesium and potassium, as well as microminerals such as selenium, copper, zinc, iron and manganese. In addition, oat is also known for its low glycemic index. But watch out. Naturally oat does not contain gluten, but as the vast majority of their production and processing is done in factories that work with gluten grains, they can become contaminated. Always look for certified, gluten-free oat. Check the studies and see more here.
3 studies to remember
1. Beta-glucan and cholesterol
Oat contain a large percentage of beta-glucan, a soluble fiber. This fiber dissolves partially in water and forms a thick solution in the intestines. Several studies have shown that this fiber in oat is effective in reducing cholesterol levels.
2. Longevity and whole grains
Two nutrition studies supported by Harvard University - the Nurses' Health Study and the Health Professionals Follow-Up Study - have accumulated data from almost three million individuals. A 2015 analysis revealed that people who ate more cereal tended to live longer, regardless of other dietary measures or lifestyle. However, it should be kept in mind that while whole grains such as oat or brown rice have proven effective in reducing the risk of developing chronic diseases, refined grains increase this same risk.
3. Weight control
By being rich in soluble fibers, oat has the power to help you feel satiated more quickly than other ingredients. This can help you reduce portions, achieving your weight loss goals. A study analyzed the effects of oat in relation to appetite, concluding that it increased the feeling of satiety and decreased the desire to eat in the following 4 hours.
In his book “101 Foods That Can Save Your Life”, David Grotto points out that oat was one of the first cereals to be grown by man. Many believe it originated in Eurasia and was consumed in ancient China from 7000 B.C. But the Greeks were the first people known to make oatmeal. Ready to try yours?