The concept of health preservation is becoming increasingly popular, and people have discovered various health-preserving foods in their daily lives.
After all, diet is one of the essential things we do every day. Eating health-preserving foods regularly may help the body replenish the necessary nutrients and achieve the desired health benefits.
Oats are generally considered a highly nutritious food by many, and some have heard that consuming oats can have health benefits.
As a coarse grain, oats are rich in nutrients. So, what benefits can people who love eating oats gain from it?
Benefits of Eating Oats:
Enhances muscle tissue:
Healthy muscles not only highlight a good physique but also help protect bones and joints.
The nutrients muscles need are proteins, and oatmeal contains a relatively high amount of protein, about 15%.
Perhaps many fitness enthusiasts usually consume protein powder. However, with good health, there is no need to supplement protein through protein powder. Therefore, those aiming for muscular physique can consider adding oats to their diet, which may provide enough protein for the body and help enhance physical fitness, preventing muscle loss.
Controls postprandial blood sugar:
Those with high blood sugar may have heard about the term “postprandial blood sugar” in daily life.
Postprandial blood sugar mainly refers to the increase in blood sugar levels in the body after a meal. To avoid continuous high postprandial blood sugar levels, it is recommended to consider consuming oats in the diet. Oats contain soluble fiber that helps enhance insulin activity in the body, avoiding a prolonged increase in postprandial blood sugar.
Delays postprandial blood lipids:
Beta-glucan in oats not only helps control blood sugar but also lowers the content of low-density lipoprotein cholesterol in the blood.
A continuous increase in low-density lipoprotein cholesterol may lead to elevated blood lipids, increasing the risk of cardiovascular diseases. Therefore, individuals with high blood lipids can also benefit from consuming oats in their diet.
Weight loss and slimming:
With a variety of diet options available and some young people not controlling their food choices, there is a gradual trend towards weight gain.
Some women actively engage in weight loss to change their physique. If someone finds that their weight loss efforts are not effective, they can consider adding oats to their diet. Oats have low calories, are nutrient-rich, and can help control the intake of other high-calorie foods, aiding in weight loss and slimming.
How to eat to aid weight loss? The article provides advice:
Prefer pure oats:
During the weight loss process, if controlling calorie intake by consuming oats is desired, it is recommended to choose pure oats.
Though the taste of pure oats might not be as good, they are richer in nutrients and lower in calories, making them suitable for consumption by those aiming for weight loss.
Avoid eating oats after meals:
For weight loss, oats are a meal replacement food, not meant to be consumed after a meal.
After a meal, the body has already received sufficient calories and energy. Even if the calorie content of oats is low, consuming them post-meal may affect the effectiveness of weight loss.
Avoid baked oats:
There are baked oats available in the market, which are oats baked and processed with dried fruits or nuts added.
While these baked oats might be tastier, they generally have higher calorie content. Thus, individuals aiming for weight loss who frequently consume baked oats may not achieve the desired weight loss effects and may even experience weight gain.
Oats + exercise:
Although consuming oats in moderation is crucial for weight loss, solely improving diet may not yield significant results.
Choosing the right food is crucial, and regular exercise is equally important. Consistent exercise can accelerate the burning of fat and calories in the body, aiding in weight loss and slimming.
If you are unsure how to cook pure oats, the article shares a weight-loss-friendly oat cooking recipe below.
Oatmeal Weight Loss Recipe:
1. Milk Oatmeal Porridge:
Ingredients: 90g oats, 150g milk, some sugar.
Cooking method: Soak oats for 30 minutes, simmer for 20 minutes, add milk and simmer for 15 minutes, then add sugar, mix well, and consume.
2. Oat Milk Pudding:
Ingredients: Pure oats, milk, egg, raisins, some sugar.
Cooking method: Boil half of the milk, add pure oats, stir. Heat the remaining milk, add egg and sugar, combine the two portions of milk mixtures, add raisins, steam in a rice cooker for 10 minutes, cool and consume.
3. Fruit Soy Milk Oatmeal:
Ingredients: Pure oats, soy milk, honey, raisins, nuts, banana.
Cooking method: Mix honey and pure oats in soy milk, heat, add sliced banana, nuts, and raisins, and consume.
4. Minced Meat Oatmeal Porridge:
Ingredients: Oats, lean minced meat, egg, lard, cooking wine, pepper, starch, salt, monosodium glutamate, chopped green onions.
Cooking method: Mix minced meat with egg, cooking wine, starch; cook together, add monosodium glutamate and lard, garnish with green onions, and consume when cooked. While regular oat consumption can benefit the body in many ways and aid in weight loss and slimming, not everyone is suitable to consume oats. It is best for individuals in the following categories to avoid oats:
Who Should Avoid Eating Oats?
【People with stomach problems】
In recent years, there has been an increase in individuals with stomach issues. Those with poor stomach function or existing stomach problems are advised to avoid oats.
As oats are coarse grains, they may take longer to digest and absorb in the body. Regular oat consumption by such individuals can exacerbate stomach symptoms and discomfort.
【People prone to bloating】
During digestion and absorption, oats may produce a significant amount of gas, leading to bloating.
For individuals already prone to stomach bloating, it is advisable to consume oats in moderation or avoid them completely for the sake of overall body and stomach health.
Careful consumption of oats can offer numerous benefits to the body. Do you have any additional points to add regarding precautions when eating oats? Feel free to share them in the comments below.
