Oats are a useful and nutritious grain that many people turn to as a healthy and beneficial food for the body, as it is one of the diets in which the percentage of carbohydrates is low and contains many useful nutrients and vitamins. We have this article.
The most important nutritional values and calories in oats
The US Department of Agriculture has provided all the nutritional information contained in half a cup of dry oats, which is equivalent to 39 grams, without salt or added sugar, in the following nutritional values:
- The number of calories in oats is 140 .
- 28 grams of carbohydrates
- 4 grams of fiber
- 0 grams of sugars
- 0 mg of sodium
- 2.5 grams of fat
- 5 grams of protein
Oats provide approximately 30 grams of carbs per cooked cup, as well as 4 grams of fiber, making them one of the healthy options for a healthy and nutritious breakfast.
Regular oats contain a small amount of fat, 2.5 grams per half cup, and these fats are mostly polyunsaturated and monounsaturated fats, and they also contain a small percentage of saturated fats.
Oats are a rich source of protein, providing about 5 grams in the specified amount, and oats are no different from most plant foods in terms of providing a full range of essential amino acids that the body needs, yet oats contribute to meeting the daily protein needs.
Fourth: vitamins and minerals
Oats contain a high percentage of manganese, which is one of the components of antioxidant enzymes, which in turn facilitates bone growth and helps in the formation and breakdown of glucose. Oats are also a rich source of iron, magnesium, iron, selenium and zinc.
Also Read: Calories in Honey
The most important health benefits of oats
Oats are a healthy ingredient that provides many benefits to the body, both internally and externally. Among the most important of these benefits are the following:
Helps lose weight
Nutritionists always advise replacing refined grains such as white bread, pasta, cake and other breakfast pastries with oats to promote satiety and healthy weight management.
It treats many skin problems
The use of ground and boiled oats on the skin helps soothe itchy skin, reduce symptoms of psoriasis, and help treat atopic dermatitis, in addition to its role in UV protection and antifungal effects.
Helps control type 2 diabetes
Some studies indicate that oats are associated with managing type 2 diabetes, in addition to being associated with lower hemoglobin A1c values, and regular consumption of oats improves heart health indicators.
Helps lower cholesterol
Oats contain more soluble fiber than any other grain, and this fiber helps reduce harmful cholesterol levels in the body.
Gluten free diet
Oats are naturally gluten-free, which makes them an excellent choice for the majority of people with celiac disease, however a brand that is gluten-free and specifically one that follows a strict purity protocol should be chosen to reduce the risk of cross-contamination. .
Negative effects of eating oats
Eating oats for some people may cause an increase in the percentage of fiber obtained from it, which in turn causes uncomfortable gases and bloating, but these symptoms are usually temporary and can be reduced by drinking plenty of water, and you must take into account eating small amounts of it at intervals of time. Spaced out rather than all at once.
With this, today’s article in which we presented you with the most important values and calories in oats and the benefits it provides for the body has ended. We hope that today’s topic has won your admiration and see you in more interesting topics in our upcoming articles.
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