A balanced diet is essential for a fit and healthy body. A healthy balanced diet is the one that contains a sufficient amount of fats, proteins, carbohydrates, vitamins, minerals and fiber. Most people take a diet which is rich in proteins, fats, vitamins and minerals and tend not to take enough fiber. Fiber is an important part of a balanced diet because it has several health benefits including- prevention of heart diseases, diabetes, cancer. Fibers also help in weight loss and improve the digestive system. Fiber is only found in plant based foods. Whole-grain cereals, fruits and vegetables have a high content of fiber and should be consumed in a sufficient quantity in the diet.
Oats
Oats are soluble fibers that are today considered the healthiest food. Soluble fibers can be digested by the body easily and oats are the best soluble fibers that one can consume. Oats are basically cereal grains that can be grown in poor soil. The main benefit of oats is the fact that these are available all the year round. Once harvested, the oats are cleaned and then roasted. The roasting process gives oats their distinctive flavor. The oats are then hulled and the oats are able to retain a sufficient concentration of fiber and nutrients.
Nutrition in Oats
Oats are rich in several nutrients that are essential for a fit and healthy body. Oats contain the following:
- Carbohydrates
- Dietary Fiber
- Fats
- Proteins
- Calcium
- Iron
- Magnesium
- Potassium
- Sodium
- Zinc
- Manganese
- Phosphorous
- Vitamin C
- Vitamin B1, B2
- Vitamin A
- Retinol
- Amino Acids
Why Oats are Important?
Including oats in the diet has several health benefits. These include:
- Lower cholesterol levels- High cholesterol levels build up plaque in the walls of the blood vessels. These plaques are not good for the heart and can increase the risk of heart diseases. Oats contain a fiber called beta- glucan. This soluble fiber has beneficial effects on the cholesterol levels, reducing it by 10-20%. This is quite important in the sense that a small decrease in the cholesterol level reduces the chance of heart diseases by a significant level.
- Reduce the risk of cardiovascular diseases- Oats are believed to contain anti-oxidants that reduce the risk of heart diseases. This anti-oxidant called avenanthramides prevent free radicals from damaging the cholesterol levels which further reduces the risk of cardiovascular diseases. This anti-oxidant also suppresses the attachment of the monocytes to the arterial wall. Oats are proven to reduce the risk of heart failure by 29%.
- Improves immunity- Oats contain beta-glucan that improve the human immune system and make it stronger to fight infections. Beta- glucan ensures that neutrophils reach the infection site quickly and also fight and eliminate the bacteria from there so that the infection does not re-occur.
- Stabilize sugar levels- Beta- glucan has beneficial affects on the blood sugar level as well. Consuming oats keeps the sugar level in control. This happens because the beta-glucan which is digested slows down the digestion process and prolongs the absorption of carbohydrates in the blood.
- Reduces risk of cancer- Oats reduce the risk of cancer by a significant level. Oats contain lignans which are phytoestrogen compounds that decrease the risk of breast cancer. Other types of cancers that can be prevented by consuming oats are ovarian cancer, prostate cancer and endo-metrium cancer.
- Weight control- Oats contain beta- glucan which is a soluble fiber. When this is digested, it forms a gel that increases the viscosity of the stomach and the small intestine. This means that the stomach takes a longer time to empty. Obesity is also prevented if oats are taken regularly in the diet.
- Improves bowel function- Oats are rich in both soluble and insoluble fibers which are essential for keeping the bowel movements regular and controlled. The consumption of oats also relieves from the problem of constipation.
Precautions
Oats, although healthy, may not be fit for consumption by people who have kidney problems or gout. This is because oats contain purines that can be broken down to form uric acid, the accumulation of which in the body leads to several health problems.