What is oats?
The scientific name of oat is “Avena Sativa”. Oats are in the grain category. In terms of human health, oats contain vitamins, minerals, fiber and antioxidants. It also contains beta-gluten, that is, soluble fiber. Oats are a very good source of carbohydrates and fiber. It is an energy source because it contains carbohydrates. Since oats do not contain gluten, they are also in the category of consumable food for celiac patients. In order to be sure that it is gluten-free, certified oatmeal or oats should be preferred. Otherwise, oats can be mixed with wheat, which is a very risky situation for celiac patients. Therefore, “pure” or “gluten-free” oats should be consumed for those who should not consume gluten.
What are the benefits of oats?
Oats are a type of grain that is easy to consume and healthy because it does not contain gluten. It has many benefits from easy digestion to skin health. The benefits of oats can be listed as follows;
· Increases energy.
· Strengthens immunity.
It reduces the risk of colon cancer.
· Relieves constipation.
Oats and skin health
Copper, zinc, selenium, thiamine and niacin etc. in oats. Supports skin health due to vitamins and minerals. Many skin care products contain finely ground oats called colloidal oatmeal.
Oat-containing care products are recommended for the treatment and repair of many skin conditions, including eczema, and dry and itchy skin.
How should oats be consumed?
There are many ways to consume oats. Since oats are found in different types, each type can be consumed as follows;
· Oat bran: It is the first part of the processed oat grain. It is formed as a result of grinding the outer shell. It is low in calories and easy to cook, but quite difficult to digest. . It can be consumed by adding it to drinks usually prepared with fresh fruits.
Groats of oats: It is the grain form of oats, which is formed by removing the outer shell of the oat.
Cut oats (Irish oats): It is the form obtained by dividing the groats of oats into two or three parts with the help of a steel knife.
Scottish oats: It is a finer grinding of cut oats. When cooked, it has a porridge-like consistency.
Oatmeal: It is the dried form of groats after steaming, mashing and flattening to extend their shelf life. It can be consumed with dried fruits, yogurt or milk.
How to make oatmeal?
Oatmeal is also known as porridge. Basically, oats are boiled with water and the food obtained by crushing the boiled oats. Oatmeal can be made as follows;
Half a cup of oatmeal
1 glass of water or milk
Salt or sugar according to the person's salt needs
All the ingredients are taken into a pot and waited until the water or milk boils. After the liquid foods boil, the stove is turned down and the oats are cooked by stirring until they become soft.
Do oats lose weight?
Oats have a long holding time. However, oats alone do not cause weight loss. Oats do not have any feature to aid weight loss. If there is a goal such as losing weight, it is necessary to pay attention to sugar / salt consumption in addition to regular oat consumption. At the same time, regular nutrition and daily exercise are also very important. Along with oat consumption, diet and exercise are also very important.
Harms and side effects of oats
Oats have very little negative effects on the health status of healthy people. However, the damages of oats can be listed as follows;
May cause gas and bloating.
Oats may cause allergic reactions in people with sensitivities.
Sometimes it can cause digestive problems.
When any negative side effects of oats are observed, oat consumption should be stopped and a doctor should be consulted.
What vitamins do oats contain?
One serving of oats has an average of 30 grams and contains 117 calories; There are 66% carbohydrates, 17% protein, 7% fat and 11% fiber in the components of oats. When 100 grams of raw oats are consumed, the following vitamins / minerals are taken into the body daily;
· 246% of manganese
· 44% of magnesium
31% of copper
· 26% of zinc
1% of Vitamin B51
14% of folate
5% of Vitamin B13
It also contains calcium, potassium, vitamin B6 and vitamin B3. If you need all these vitamins and cannot consume oats, the best solution for you is supplementation. multivitamins Fortim Multi. FortimMulti contains the vitamins and minerals that oats have.