With changing trends in health care, many foods move in and out of your list of flavors. However, oatmeal is one health food that doesn’t change with trends. Oatmeal is considered as a wholegrain powerhouse. It is loaded with nutrition and packed with flavors. It has been in use as a tempting and healthy breakfast or ages. Besides, it is also believed to be one of the top comfort foods that are equally good for health. According to nutritionists, there is no better breakfast than a bowl of rolled oats on a cold winter morning.
Rolled oats refer to whole grain oats that are steamed, de-husked and pressed with the use of a roller to flatten them. Unlike instant oats, the rolled oats take 5- 6 minutes to get cooked properly. Basically, the extra pressing affects the texture of the oatmeal.
Rolled Oats Nutritional Breakdown
Rolled oats are not different from instant oats in any nutritional context. The nutritional breakdown of rolled oats is mentioned ahead.
Rolled oats are known to contain essential minerals, like selenium, manganese, phosphorous, fiber, zinc, and magnesium. Additionally, rolled oats are also packed with carotenoids, flavonoids, tocols (vitamin E), and avenanthramides (a type of polyphenols).
Rolled oats are loaded with special type of fiber, called beta-glucan. This specific fiber type helps to bring down the bad cholesterol levels. A cup of dry oats is believed to contain about 8.2gms of fiber, which is pretty good.
A cup of dry oats contains about 307 calories with no fats.
Health Benefits of Rolled Oats
Rolled oats are generally prepared like porridge. They make an interesting breakfast. This healthy whole grain sources offers multiple nutritional benefits.
Rolled oats contain a higher count of well-balanced protein as contrasted with other cereals. These also contain phyto-chemicals that provide protection against various chronic diseases. A healthy balance of fatty acids provides longevity and good health.
Adding further, rolled oats are packed with essential minerals and vitamins, like folic acid, vitamin E, and thiamin. Studies have revealed that beta glucan contained in rolled oats have the capability to site bacterial infections in the body and prevent them from growing. Putting it simple, rolled oats increase the immunity thus facilitating good general health and longevity.
Akin to other vegetables and grains, oats carry good amount of phyto-chemicals. These phyto-chemicals are believed to prevent the occurrence of cancer, especially breast cancer. Studies and research have proved that dietary fiber facilitates controls the circulation of estrogens in females, thus providing lower risk of breast cancer.
Rolled oats carry good amount of beta glucan, a soluble fiber that transforms to gel during the digestion process. This gel increases the viscosity of food in stomach and small intestine. This slows down the digestion period thus providing for prolonged absorption of carbohydrates. This way, rolled oats help to avoid the dramatic changes in levels of blood sugar.
Eating a serving of rolled oats everyday can facilitate controlled levels of blood pressure. This also helps to reduce the need of hypertensive medication. High blood pressure can pose serious health risks. Therefore make rolled oats an essential part of your daily diet to maintain the blood pressure level.
As mentioned above, the soluble fiber present in rolled oats facilitates slow digestion and prolonged absorption of nutrients. This helps you to stay full for longer periods thus preventing the risk of obesity.
Rolled oats aid healthy digestion through the insoluble fibers contained in them. These fibbers work by scrubbing through the intestines to move food along to help with constipation. Moreover, people suffering from gastro esophageal reflux (GERD) can benefit greatly from rolled oats.
Rolled oats, being low in total fat, will notice a fall in GERD symptoms, heartburn being the most common one.
The high fiber count of rolled oats facilitates regular and healthy bowel functioning. Oats contain good amount of soluble as well as insoluble fiber. Since insoluble fiber doesn’t dissolve in water, its juices are absorbed from the spongy texture. This way, it makes the stool heavier and increases the pace of their passage through the gut, thus relieving constipation.
Among the wide variety of cereal grains, oats carry the highest amount of soluble fiber. The gel-like structure of this fiber transits the intestinal tract. This way, it traps the substances related to high blood cholesterol.
Akin to other cereal grains, rolled oats are a rich source of carbohydrates. These carbohydrates facilitate calories required for energy needs. Specific studies have revealed that rolled oats alter the metabolism in a favorable way. Eating them 45 minutes to an hour before exercise provides enhanced performance.