What are the key health benefits of consuming oats and oatmeal. How do oats impact cholesterol levels and blood sugar control. Why are oats considered a nutrient-dense superfood. What unique antioxidants are found in oats. How does the fiber in oats contribute to overall health.

The Nutritional Powerhouse: Understanding Oats and Oatmeal

Oats, scientifically known as Avena sativa, are a versatile and nutritious whole grain that has been a staple in diets worldwide for centuries. But what exactly are oats, and how do they differ from oatmeal?

Oats come in various forms, each with its own cooking time and texture:

• Oat groats: The most intact form, taking the longest to cook
• Steel-cut oats: Groats that have been cut into smaller pieces
• Rolled oats: Steamed and flattened groats
• Instant oats: The most processed variety, cooking quickly but potentially resulting in a mushier texture

Oatmeal, on the other hand, refers to the popular breakfast dish made by cooking oats in water or milk. This hearty meal, often called porridge, serves as a perfect canvas for various toppings and mix-ins, making it a customizable and satisfying option for many.

Nutritional Profile: Why Oats Stand Out Among Grains

Oats boast an impressive nutritional profile, setting them apart from many other grains. A single cup (78 grams) of dry oats provides:

• 51 grams of carbohydrates
• 13 grams of protein
• 5 grams of fat
• 8 grams of fiber
• Only 303 calories

This balance of macronutrients makes oats a nutrient-dense food, offering substantial nutrition for relatively few calories. But the benefits don’t stop there. Oats are also packed with essential vitamins and minerals:

• Manganese: 63.91% of the daily value (DV)
• Phosphorus: 13.3% of the DV
• Magnesium: 13.3% of the DV
• Copper: 17.6% of the DV
• Iron: 9.4% of the DV
• Zinc: 13.4% of the DV
• Folate: 3.24% of the DV
• Vitamin B1 (thiamin): 15.5% of the DV
• Vitamin B5 (pantothenic acid): 9.07% of the DV

Additionally, oats contain smaller amounts of calcium, potassium, vitamin B6, and vitamin B3, further enhancing their nutritional value.

The Antioxidant Arsenal: Avenanthramides and Other Beneficial Compounds

While many grains offer antioxidants, oats stand out due to their unique antioxidant profile. What makes oats special in this regard?

Oats contain a group of antioxidants called avenanthramides, which are almost exclusively found in this grain. These powerful compounds offer several health benefits:

• Potential to lower blood pressure by increasing nitric oxide production
• Anti-inflammatory properties
• Anti-itching effects

Research has shown that avenanthramides may help dilate blood vessels, improving blood flow and contributing to better cardiovascular health. This unique antioxidant profile sets oats apart from other grains and adds to their appeal as a superfood.

Beta-Glucan: The Soluble Fiber Superstar

One of the most significant health-promoting components of oats is beta-glucan, a type of soluble fiber. How does beta-glucan work in the body?

When consumed, beta-glucan partially dissolves in water and forms a thick, gel-like substance in the gut. This unique property contributes to several health benefits:

• Reduced LDL and total cholesterol levels
• Lowered blood sugar and insulin response
• Increased feeling of fullness, aiding in weight management
• Promoted growth of beneficial gut bacteria

The high content of beta-glucan in oats is one of the primary reasons for their numerous health benefits, making them a valuable addition to a balanced diet.

Cholesterol Management: Oats as a Heart-Healthy Food

Heart disease remains the leading cause of death globally, with high blood cholesterol being a significant risk factor. Can oats help in managing cholesterol levels?

Numerous studies have demonstrated that the beta-glucan fiber in oats effectively reduces both total and LDL (bad) cholesterol levels. This cholesterol-lowering effect occurs through several mechanisms:

• Increased release of cholesterol-rich bile, reducing circulating cholesterol levels
• Protection of LDL cholesterol from oxidation, a crucial step in the progression of heart disease
• Reduction of inflammation in arteries

By incorporating oats into your diet, you may be taking a proactive step in reducing your risk of heart disease. The combination of cholesterol-lowering effects and protection against LDL oxidation makes oats a heart-healthy food choice.

Blood Sugar Control: Oats and Diabetes Management

Type 2 diabetes, characterized by elevated blood sugar levels and decreased insulin sensitivity, affects millions worldwide. How can oats contribute to better blood sugar control?

The beta-glucan in oats has been shown to have beneficial effects on blood sugar management:

• Slowed digestion and absorption of carbohydrates
• Improved insulin sensitivity
• Reduced blood sugar spikes after meals

These effects are particularly pronounced in individuals who are overweight or have type 2 diabetes. By incorporating oats into a balanced diet, those with or at risk of diabetes may experience better blood sugar control and improved overall health.

Weight Management: Oats as a Satiety-Promoting Food

With obesity rates on the rise globally, finding foods that promote satiety and aid in weight management is crucial. Can oats play a role in weight control?

The high fiber content of oats, particularly beta-glucan, contributes to increased feelings of fullness and reduced appetite. This satiety-promoting effect can lead to:

• Reduced overall calorie intake
• Better portion control
• Improved weight management over time

Moreover, the balanced macronutrient profile of oats provides sustained energy, potentially reducing cravings and unhealthy snacking between meals. While oats alone are not a magic solution for weight loss, they can be a valuable component of a balanced, calorie-controlled diet aimed at weight management.

Oats in Practice: Incorporating This Superfood Into Your Diet

Given the numerous health benefits of oats, how can you incorporate them into your daily diet? Here are some practical suggestions:

1. Start your day with a bowl of oatmeal topped with fruits and nuts
2. Use oat flour as a gluten-free alternative in baking
3. Add rolled oats to smoothies for extra fiber and nutrients
4. Incorporate oats into homemade granola or energy bars
5. Use oats as a binder in veggie burgers or meatloaf

By creatively incorporating oats into various meals and snacks, you can easily boost your intake of this nutritious grain and reap its many health benefits.

The Versatility of Oats: Beyond Breakfast

While oatmeal is a popular breakfast choice, the versatility of oats extends far beyond the morning meal. How else can oats be used in cooking and baking?

• As a crunchy topping for fruit crisps or cobblers
• Ground into flour for gluten-free baking
• As a natural thickener for soups and stews
• In savory dishes like risotto or pilaf
• As a base for homemade granola or muesli

This versatility makes it easy to incorporate oats into various meals throughout the day, ensuring you can consistently benefit from their nutritional profile.

Oats and Gut Health: The Prebiotic Connection

The importance of gut health in overall well-being has gained significant attention in recent years. How do oats contribute to a healthy gut microbiome?

The beta-glucan fiber in oats acts as a prebiotic, feeding beneficial gut bacteria. This can lead to:

• Improved digestion
• Enhanced immune function
• Better nutrient absorption
• Potential reduction in inflammation

By promoting a healthy balance of gut bacteria, oats may contribute to improved overall health and well-being, extending their benefits beyond just nutritional value.

Oats and Exercise: A Natural Energy Booster

For those leading active lifestyles or engaging in regular exercise, proper nutrition is crucial. Can oats provide the energy needed for physical activity?

Oats are an excellent source of complex carbohydrates, which provide sustained energy release. This makes them ideal for:

• Pre-workout meals to fuel exercise sessions
• Post-workout recovery to replenish glycogen stores
• Endurance activities due to their slow-release energy

Additionally, the protein content in oats can contribute to muscle repair and growth, making them a valuable addition to an athlete’s diet.

Oats and Skin Health: Beauty From Within

While often considered for their internal health benefits, oats may also contribute to skin health. How can oats improve your skin’s appearance and health?

The antioxidants in oats, particularly avenanthramides, have anti-inflammatory properties that may benefit skin health:

• Potential reduction in skin irritation and itching
• Possible improvement in skin moisture and barrier function
• Protection against UV damage due to antioxidant content

While more research is needed to fully understand the skin benefits of oats when consumed, their topical use in skincare products is well-established for soothing and moisturizing properties.

Oats and Gluten Sensitivity: A Safe Whole Grain Option

For individuals with gluten sensitivity or celiac disease, finding safe whole grain options can be challenging. Are oats a suitable choice for those avoiding gluten?

Pure oats are naturally gluten-free and can be a safe option for most people with gluten sensitivity. However, it’s important to note:

• Cross-contamination during processing can occur
• Some individuals with celiac disease may react to avenin, a protein in oats
• Certified gluten-free oats are available for those with severe sensitivity

For most people avoiding gluten, oats can provide a nutritious whole grain option, offering fiber, protein, and various nutrients often lacking in gluten-free diets.

The Environmental Impact of Oat Production

As consumers become more environmentally conscious, the sustainability of food choices is increasingly important. How do oats fare in terms of environmental impact?

Oat production generally has a lower environmental footprint compared to many other crops:

• Lower water requirements compared to crops like almonds or rice
• Ability to grow in cooler climates, reducing transportation needs
• Potential for use as a cover crop, improving soil health
• Lower greenhouse gas emissions compared to animal-based protein sources

Choosing oats as a dietary staple can be a step towards more sustainable eating habits, aligning nutritional needs with environmental consciousness.

Oats in Global Cuisines: Cultural Significance and Variations

While oats are often associated with Western breakfasts, they have a place in various global cuisines. How are oats used in different cultures around the world?

• Scotland: Traditional oatcakes and porridge
• Russia: Kissel, a thick fruit soup often made with oats
• Mexico: Avena, a warm, sweet oat drink
• India: Oats upma, a savory breakfast dish
• China: Oat noodles in certain regions

This global use of oats demonstrates their versatility and nutritional value recognized across various cultures and cuisines.

Future Research: Ongoing Studies on Oat Benefits

While the health benefits of oats are well-established, ongoing research continues to explore their potential. What areas of oat research are scientists currently focusing on?

• Potential anti-cancer properties of avenanthramides
• Effects of oat consumption on gut microbiome diversity
• Role of oats in managing autoimmune conditions
• Impact of different processing methods on oat nutritional value

As research progresses, we may uncover even more reasons to include this nutritious grain in our diets, further cementing its status as a superfood.

9 Health Benefits of Eating Oats and Oatmeal

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.

Here are 9 evidence-based health benefits of eating oats and oatmeal.

What are oats and oatmeal?

Oats are a whole grain food, known scientifically as Avena sativa.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed, or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

They’re also often included in muffins, granola bars, cookies, and other baked goods.

Summary

Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1).

They are also a good source of high quality protein, with a good balance of essential amino acids (2).

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (3):

• Manganese: 63.91% of the daily value (DV)
• Phosphorus: 13.3% of the DV
• Magnesium: 13.3% of the DV
• Copper: 17.6% of the DV
• Iron: 9.4% of the DV
• Zinc: 13.4% of the DV
• Folate: 3.24% of the DV
• Vitamin B1 (thiamin): 15. 5% of the DV
• Vitamin B5 (pantothenic acid): 9.07% of the DV
• smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)

Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.

This means that oats are among the most nutrient-dense foods you can eat.

Summary

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

2. Whole oats are rich in antioxidants, including avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats (4).

Both old and newer research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate (widen) blood vessels and leads to better blood flow (5, 6, 7, 8).

In addition, avenanthramides have anti-inflammatory and anti-itching effects (7, 9, 10).

Summary

Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats contain a powerful soluble fiber called beta-glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut.

The health benefits of beta-glucan fiber include:

• reduced LDL and total cholesterol levels (11)
• reduced blood sugar and insulin response (12)
• increased feeling of fullness (13)
• increased growth of good bacteria in the digestive tract (14)

Summary

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases feelings of fullness.

4. They can lower cholesterol levels and protect LDL cholesterol from damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL (bad) cholesterol levels (15).

Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood.

Oats may also protect LDL (bad) cholesterol from oxidation.

Oxidation of LDL (bad) cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes.

Summary

Oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.

5. Oats can improve blood sugar control

Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people with overweight or who have type 2 diabetes. The beta-glucan in both oats and barley may also improve insulin sensitivity (16, 17).

However, a randomized clinical trial in 2016 saw no improvement in insulin sensitivity, so further research is needed (18).

These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays the emptying of the stomach and absorption of glucose into the blood (16).

Summary

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal is very filling and may help you lose weight

Not only is oatmeal (porridge) a delicious breakfast food, it’s also very filling (13).

Eating filling foods may help you eat fewer calories and lose weight.

By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (19).

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (20, 21).

Summary

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.

7. Finely ground oats may help with skin care

It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often label finely ground oats as “colloidal oatmeal.”

The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions (22).

For example, oat-based skin products may improve uncomfortable symptoms of eczema (23).

Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.

Summary

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. They may decrease the risk of childhood asthma

Asthma is the most common chronic condition in kids (24).

It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs.

Although not all children have the same symptoms, many experience recurrent coughing, wheezing, and shortness of breath.

Older research indicates that early introduction of oats, for example, may actually protect children from developing asthma (25, 26).

One study reports that feeding oats to infants before they are 6 months old is associated with a decreased risk of childhood asthma (27)

Summary

Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats may help relieve constipation

People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass.

Constipation affects nearly 16 out of 100 adults and about 33 out of 100 adults who are ages 60 and over (28).

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older adults (29, 30).

One trial found that well-being improved for 30 older adults who consumed a soup or dessert containing oat bran daily for 12 weeks (31).

What’s more, 59% of those people were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.

Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis (32).

However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation, since it doesn’t affect the movement of the colon that the drugs may suppress (33).

Summary

Studies indicate that oat bran can help reduce constipation in older adults, significantly reducing the need to use laxatives.

How to incorporate oats into your diet

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is what you need to make oatmeal:

• 1/2 cup rolled oats
• 1 cup (250 ml) water or milk
• A pinch of salt

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, and Greek yogurt.

Oats are often also included in baked goods, muesli, granola, and bread.

Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten (33).

If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

Summary

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods, and more.

Oats are incredibly good for you

Oats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they’re higher in fiber and protein compared to other grains.

Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation.

In addition, they are very filling and have many properties that should make them a food helpful for weight loss.

At the end of the day, oats are among the nutrient-dense foods you can eat.

More about oats:

• Are Oats and Oatmeal Gluten-Free? The Surprising Truth
• Oats 101: Nutrition Facts and Health Benefits

12 High Carb Foods That Are Incredibly Healthy

Over the years, carbohydrates have gotten a bad reputation. People often associate them with weight gain, type 2 diabetes, and a variety of other health conditions.

Yes, it’s true that processed foods high in sugar and refined grains typically lack important vitamins and minerals. However, many nutrient-dense, fiber-rich foods can actually be very good for you.

While low carb diets can be beneficial for some people, there’s no reason to avoid high carb foods altogether.

Here are 12 high carb foods that are incredibly healthy.

Quinoa is a nutritious seed that has become incredibly popular among health-conscious consumers.

It’s classified as a pseudocereal, which is a seed that’s prepared and eaten like a grain.

Cooked quinoa contains 70% carbs, making it a high carb food. However, it’s also a good source of protein and fiber (1).

Quinoa is rich in many minerals and plant compounds and has been linked to a variety of health benefits, including improved blood sugar management and heart health (2, 3).

Additionally, it does not contain any gluten, which makes it a popular alternative to wheat for those on a gluten-free diet.

Quinoa is also very filling since it’s relatively high in fiber and protein. For this reason, it may help promote healthy weight management and gut health (4, 5).

Summary

Quinoa is highly nutritious and may help improve blood sugar management and support heart health. Quinoa is also high in protein and fiber, so it may be useful for weight loss, as both of these nutrients can help keep you feeling full for longer.

Oats are an incredibly healthy whole grain and a great source of many vitamins, minerals, and antioxidants.

Raw oats contain 70% carbs. A 1-cup (81-gram) serving contains 54 grams of carbs, including 8 grams of fiber. They are particularly high in a specific type of fiber called oat beta glucan (6, 7).

Oats are also a relatively good source of protein and contain more protein than most grains (8).

Research suggests that eating oats may reduce your risk of heart disease by lowering your cholesterol levels (9, 10, 11).

Eating oats may also lower blood sugar levels, especially in people with type 2 diabetes (12).

Furthermore, oats are very filling, which could help support healthy weight management (13, 14).

Summary

Oats contain many beneficial nutrients, including fiber and protein. Studies have also shown that eating oats lowers blood sugar and cholesterol levels.

Like quinoa, buckwheat is considered a pseudocereal. Despite its name, buckwheat is not related to wheat and does not contain gluten.

Raw buckwheat contains 75 grams of carbs, while cooked buckwheat groats contain about 19.9 grams of carbs per 100-gram serving (15, 16).

Buckwheat is very nutritious, containing both protein and fiber. It also has more minerals and antioxidants than many other grains (17).

Additionally, studies in humans and animals suggest that it may be particularly beneficial for heart health and blood sugar regulation (18, 19).

Summary

Buckwheat is highly nutritious and contains more antioxidants and minerals than many grains. Buckwheat isn’t related to wheat and doesn’t contain gluten. Eating it may benefit your heart health and blood sugar regulation.

Bananas are a popular fruit people love to use in many different recipes.

One large banana (136 grams) contains about 31 grams of carbs, either in the form of starches or sugars (20).

Bananas are also high in potassium and vitamins B6 and C, and they contain several beneficial plant compounds (20).

Thanks to their high content of potassium, bananas may help lower blood pressure and improve heart health (21).

Unripe, green bananas are higher in starch. This transforms into natural sugars as the bananas ripen, turning yellow in the process. Thus, you’ll tend to get more starch and less sugar if you eat your bananas when they’re less ripe (22).

Unripe and less ripe bananas also contain decent amounts of resistant starch and pectin, both of which support digestive health and provide fuel for the beneficial bacteria in your gut (23, 24).

Summary

Bananas are high in potassium, a mineral that plays a key role in regulating blood pressure. Less ripe bananas also contain resistant starch and pectin, both of which can improve digestive health.

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Sweet potatoes are a delicious, nutritious tuber or root vegetable.

One-half cup (100 grams) of mashed, cooked sweet potatoes with their skin on contains about 20.7 grams of carbs, which consists of starch, sugar, and fiber (25).

Sweet potatoes are also a rich source of vitamin A, vitamin C, and potassium (25).

What’s more, they’re packed with antioxidants, which are compounds that help neutralize harmful free radicals in your cells to protect you against chronic disease (26, 27).

Summary

Sweet potatoes are an excellent source of vitamin A, along with several other vitamins, minerals, and antioxidants.

Beets are a purple root vegetable that people sometimes refer to as beetroots.

While they aren’t considered high in carbs overall, they do have a lot for a non-starchy vegetable. Raw and cooked beets contain about 10 grams of carbs per 100 grams, mainly from sugar and fiber (28, 29).

They’re also packed with vitamins and minerals, along with powerful antioxidants and plant compounds (30).

Beets are also high in inorganic nitrates, which are converted into nitric oxide in your body. Nitric oxide lowers blood pressure and may decrease the risk of several diseases (31, 32).

Beet juice is also very high in nitrates, and athletes sometimes use it to enhance their physical performance (33, 34, 35).

That’s because nitric oxide relaxes your blood vessels, allowing oxygen to flow more efficiently during exercise.

Summary

Beets are loaded with vitamins, minerals, and plant compounds. They also contain high amounts of inorganic nitrates, which can improve heart health and boost physical performance.

11 Evidence-Based Health Benefits of Bananas

By Adda Bjarnadottir, MS, RDN (Ice)

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By Ryan Raman, MS, RD

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Oranges are a popular type of citrus fruit.

They’re mainly composed of water and made up of about 15.5 grams of carbs per 100-gram serving. Oranges are also a good source of fiber (36).

Oranges are especially rich in vitamin C, potassium, and some B vitamins. In addition, they contain citric acid, as well as several potent plant compounds and antioxidants (37).

Eating oranges may improve heart health and help prevent kidney stones. They may also increase the absorption of iron from other foods you eat, which may help protect against iron deficiency anemia (38, 39, 40, 41).

Summary

Oranges are a good source of fiber. They also contain high amounts of vitamin C and other healthy plant compounds. Eating oranges may benefit heart health and increase iron absorption to help prevent anemia.

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Blueberries are frequently marketed as a superfood due to their rich content of antioxidants.

They consist mostly of water, as well as about 14. 5 grams of carbs per 100 grams (42).

Blueberries also contain high amounts of many vitamins and minerals, including vitamin C, vitamin K, and manganese (42).

Studies have shown that blueberries are a good source of antioxidant compounds, which can help protect your body against damaging free radicals. Studies suggest that eating blueberries may even improve memory in older adults (43, 44).

Summary

Blueberries are very healthy. They contain many vitamins, minerals, and antioxidants, and they can help protect against oxidative damage.

Grapefruit is a citrus fruit with a sweet, sour, and bitter flavor.

It contains about 8% carbs and is rich in a variety of vitamins, minerals, and antioxidants (45).

According to some human and animal studies, grapefruit could enhance heart health and improve blood sugar management (46, 47).

Furthermore, other research suggests that certain compounds found in grapefruit could help prevent kidney stones, lower cholesterol levels, and even potentially slow the growth and spread of cancer cells (48, 49, 50, 51).

However, scientists need to do more studies on the effects of grapefruit in humans.

Summary

Grapefruit contains many beneficial vitamins, minerals, and antioxidants. It may provide numerous health benefits.

Apples are well known for their sweet, tart flavor and crisp texture.

They’re available in many colors, sizes, and flavors, all of which generally contain about 14–16 grams of carbs per 100 grams (52, 53, 54).

Apples also boast many vitamins and minerals, but usually only in small amounts.

However, they are a good source of vitamin C, antioxidants, and fiber (55).

Apples may also offer several health benefits, including improved blood sugar management and heart health (56, 57).

Early research suggests that adding apples to your diet may even be associated with a reduced risk of certain types of cancer. However, more research is needed (58, 59).

Summary

Apples contain a decent amount of vitamin C, antioxidants, and plant compounds. Eating apples may improve blood sugar management, as well as reduce the risk of heart disease and potentially even certain types of cancer.

Kidney beans are a member of the legume family and a variety of the common bean.

Cooked kidney beans contain about 21.5 grams of carbs per 100 grams, in the form of starches and fiber. This legume is also high in protein (62).

Kidney beans are a good source of many vitamins, minerals, and plant compounds. They’re also rich in antioxidant compounds, including anthocyanins and isoflavones (63).

Their numerous health benefits include improved blood sugar regulation and a reduced risk of colon cancer (64, 65).

Summary

Kidney beans contain many vitamins, minerals, and antioxidants. Cooked kidney beans are also a good source of protein and have been linked to several health benefits.

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Also known as garbanzo beans, chickpeas are part of the legume family.

Cooked chickpeas contain 27.4 grams of carbs per 100-gram serving, along with almost 8 grams of fiber. They’re also a good source of plant-based protein (66).

Chickpeas contain many vitamins and minerals, including iron, phosphorus, and B vitamins (66).

Not only have chickpeas been linked to improved heart and digestive health, but some test-tube studies suggest they may also help protect against certain types of cancer. More research in humans is needed, however (67).

Summary

Chickpeas are an excellent source of plant-based protein and contain many vitamins and minerals. Eating chickpeas has been linked to benefits for heart and digestive health, as well as potential cancer prevention.

It’s a myth that all carbs are unhealthy. In fact, many of the healthiest foods are high in carbohydrates.

That said, you shouldn’t eat carbs in large amounts if you’re on a low carb diet. In addition, refined carbs, such as white bread and pasta, may be unhealthy in high amounts.

However, you can enjoy these nutritious, delicious carbs as part of a healthy, whole-foods diet.

Just one thing

Try this today: When you go grocery shopping, opt for whole grain varieties of high carb foods like bread, pasta, and rice. This will boost your intake of important nutrients, including fiber, vitamins, and minerals.

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Oatmeal for breakfast: benefits and harms

Is oatmeal really a complete balanced breakfast that suits everyone? Roskachestvo figured out whether it is worth having breakfast with oatmeal every day and which oatmeal is more beneficial.

Nagima Semchukova

certified nutritionist, member of ROSNDP

– Some believe that the main thing in oatmeal is dietary fiber, others praise it for its content of biotin, potassium, magnesium and other substances. In fact, it is impossible to single out any one ingredient from oatmeal that is healthier than others. Benefit consists of a complex of useful elements. True, the concentration of nutrients is affected by the type of oatmeal from which porridge is prepared: from cereals, whole grain flakes or flakes that can be brewed with boiling water.

Roskachestvo investigated oatmeal. Results HERE .

It is easy to guess that most of the benefits are stored in oatmeal, but its main drawback is that it takes from 45 to 60 minutes to cook oatmeal, and sometimes more. For comparison: porridge made from whole grain flakes is cooked for 10–15 minutes (sometimes 20), which is probably why these flakes are in great demand among buyers.

In addition, whole grain porridge is not only saturated with beneficial compounds, but it also breaks down in the intestines longer and saturates for a longer period of time. Accordingly, if you eat such porridge, then the likelihood that after a while you will want to eat something else is less.

However, such porridge should be treated with caution for those who have problems with the gastrointestinal tract, because there may be difficulties with digestion. By the way, the same applies to porridge made from oatmeal.

“Signs” of whole grain oatmeal

Vladimir Martirosyan

Doctor of Technical Sciences, Deputy Director for Research, FGANU “NIIKhP”

Do you want to buy whole grain oatmeal? First, look at the information on the package for the recommended cooking time. If it varies from 15 to 20 minutes, it is whole grain cereal. Usually these are flakes “Extra No. 1” and “Hercules”. Secondly, the size of the flakes may indicate that they are made from whole grains – the larger the flakes, the more likely it is. (Some manufacturers specifically make a “window” on the package to show the size of the grains). And finally, the clue can be found in the name on the package. Manufacturers usually indicate that cereal is whole grain.

Porridge in five minutes

Refined grains are less useful because the bran and germ are removed from them during manufacture. Only the endosperm remains, which is almost entirely composed of carbohydrates (although sometimes flakes can additionally enrich with useful substances). This porridge is easier and faster to prepare. If it takes 10-15 minutes to cook porridge from whole grain flakes, then flakes that have undergone a deeper processing are sometimes enough to boil for 5 minutes or just pour hot milk or water for a few minutes.

Which oatmeal is better and how to choose oatmeal – read HERE .

For reference

Keep in mind, porridge made from flakes that are boiled for no longer than 5 minutes (or poured with boiling water) is quickly digested by the body, which gives a sharp spike in blood glucose levels, which is replaced by a rapid decrease. The result is a desire to eat something else. Such porridge is good for those who want to gain weight, but is not suitable for people with carbohydrate metabolism disorders.

How about porridge from a bag?

To say that this is a bad product, of course, is impossible. But such cereals are also made from peeled, steamed and cut grains, which means, as mentioned above, they contain fewer nutrients. These cereals also lead to rapid satiety, which passes just as quickly. Instant porridge, especially if it’s the only thing you had for breakfast, won’t give you the satiety you need until lunch, and you’ll likely eat more during the day than if you had a full breakfast. Moreover, these cereals often contain added sugar.

For reference

Added sugar is any sweetener (sugar, fructose, coconut sugar, any syrup, etc.). If sugar or sweetener is listed in the row of the first three ingredients of the composition, this means that there is a lot of sugar in the porridge. It’s delicious, but not healthy. If you eat such foods often, it can cause weight gain and health problems.

For information. Roskachestvo plans to study oatmeal in bags. Follow the news.

The choice of porridge also depends on individual characteristics:

1. Whole grain oatmeal should be preferred for diabetics.
2. For diseases of the gastrointestinal tract, such as gastritis, ulcers, etc. , it is worth choosing flakes from refined grains (quick cooking) for better absorption.
3. For people with celiac disease, it is best to avoid oatmeal. Although oats do not contain gluten, they are limited in cases of celiac disease due to the possible contamination of oats with other varieties of grains (wheat, rye, barley). The fact is that in production, oats can be processed on the same equipment where other cereals were recently processed and this can lead to gluten contamination. Therefore, those who are gluten intolerant should buy oatmeal labeled “Gluten Free”.

What to pair with oatmeal for breakfast?

Daria Rusakova

candidate of medical sciences, nutritionist

– Oatmeal is a carbohydrate dish. Carbohydrates are needed during the active time of the day so that you have time to spend energy during the day, so oatmeal is usually served for breakfast. But, as mentioned above, we are talking about porridge made from either oatmeal or whole grain flakes, which must be cooked for at least 10 minutes.

For a student, breakfast in the form of porridge is useful to supplement with a protein product – it can be an egg, cheese, cottage cheese, a piece of meat or poultry. If a child is overweight, he should not eat porridge every day, it is better to alternate it with protein breakfasts.

If we talk about recommendations for adults, then for those who have a sedentary lifestyle, it is better to replace cereals with protein breakfasts: scrambled eggs with vegetables, cottage cheese.

The maximum benefit of daily breakfasts from one oatmeal will not bring. It is much better if you alternate different cereals. Each porridge has its pros and cons. Variety is one of the main rules of classical dietology.

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The benefits and harms of oatmeal – August 9, 2020

Oatmeal can easily be made too high in calories

org/Person”> Photo: Timofey Kalmakov / 59.RU eaten like this since childhood . In small portions, it is certainly useful, but there are a few nuances that you should be aware of.

A great love of oatmeal can lead, for example, to osteoporosis. The thing is that the frequent use of oatmeal provokes calcium leaching.

— Oatmeal, of course, is tasty and healthy, it has a wonderful enveloping effect, it is recommended for gastroprofile patients, but its daily use in the morning leads to obstruction of calcium absorption. Because it contains phytates, which inhibit the absorption of calcium, says nutritionist, doctor of the highest category, candidate of science Galina Bartashevich. – Therefore, purely nutritionally, such porridge should not be eaten every day, but two or three times a week.

– Phytic acid is found in all grains. Including oatmeal. More precisely in the shell, in the bran. This compound can indeed remove calcium from the intestines, thereby reducing its amount in the circulating blood, adds dietitian Irina Toropygina. – But it all depends on the dose of phytin intake. Therefore, in one serving, a small amount is within acceptable values ​​that do not affect the body.

Everyone is accustomed to eating oatmeal in the morning, considering it the perfect breakfast, but in reality this is not entirely true. Yes, it saturates the body for a long time and helps produce energy, which saves you from overeating and unscheduled snacks. But keep in mind that oatmeal is a source of carbohydrates. It is useful if you play sports or hard work (they will help you spend what you get). But what if you work in an office and don’t move much during the day? Energy does not disappear into nowhere – it passes from one form to another. In your case, in adipose tissue.

– Oatmeal is carbohydrates. It is advisable to spend them during the day. It is clear that during office work we will spend less calories. Then it’s better to use cereals with a lower calorie content (crushed peas, buckwheat and barley groats), says doctor of the highest category Irina Toropygina. – But in terms of protein, oatmeal loses to many products. Therefore, it would be nice to combine porridge with protein: yogurt, cottage cheese or cheese.

Depending on what you put in oatmeal, its calorie content can exceed 380 kcal

Photo: Timofey Kalmakov / 59.RU

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The energy value of oatmeal is 350–380 kcal per 100 grams. Add to this milk, on which such cereals are most often prepared, and sweeteners – few people can resist the temptation to brighten up the rather modest taste of oatmeal with at least sugar.

The average glycemic index of oats is low and safe – from 40 to 57 on the carbohydrate series index scale. Another thing is when you reach for instant oatmeal porridge. In this case, the GI reaches 83 units. For comparison, this is more than that of condensed milk, marshmallows and sliced ​​\u200b\u200bloaves (where the GI is only 80), and slightly falls short of fried potatoes with a glycemic index of 95. In addition, due to the peculiarities of processing and transportation technology, traces of wheat, rye or barley may appear in oatmeal. Also, the GI increases what you put in the porridge and how you cook it.

For a long time, it was believed that oatmeal is contraindicated for people with celiac disease (a reaction to gluten and cereal proteins close to it). And although through numerous studies it was possible to establish that the main protein of oats is safe, indigestion in patients can occur. But even if you do not have celiac disease, do not forget about individual intolerance: oats can be an allergen for you.

– This can happen because oatmeal was grown in a field with another cereal crop, and they were harvested all together. It could also be stored in the same warehouse with other grains that contain allergens, but they made, ground and packed flakes on a common production line, where the products easily pick up the raw materials of other products: no one will “wash” the line every time,” explains nutritionist Svetlana Solomeina . “Therefore, patients with celiac disease need to pay especially close attention to the packaging and choose oatmeal that is grown and processed separately.

It’s not a fact that your oatmeal is gluten-free

Photo: Daria Selenskaya / City Portals Network

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People with celiac disease or gluten allergy should choose packages labeled “gluten-free”. Also (and this rule already applies to everyone), when choosing oatmeal on the store counter, pay attention to the composition. It should be free of additives such as flavors, flavor enhancers, sweeteners and salt.

Keep in mind that flakes store best in sealed, opaque packaging. Oatmeal in a cardboard pack will easily absorb moisture and quickly deteriorate, and packaged in transparent bags (if stored improperly in the light) will quickly lose useful substances.

Oatmeal is a good source of carbohydrates, proteins, fats, vitamins (PP, groups B, E, A), trace elements (phosphorus, calcium, magnesium, silicon) and dietary fiber. And in terms of its amino acid composition, oats are generally close to the composition of muscle protein.

– Oats are useful for many diseases of the gastrointestinal tract. It has a positive effect on the gastric mucosa, saves from bloating and pain caused by gastritis or ulcers, explains Irina Toropygina. – Also, oatmeal is indicated for atherosclerosis, anemia, joint diseases. Naturally, whole grains have more beneficial properties. There is little benefit in processed cereals, especially in instant cereals, without a shell. There are fewer vitamins and minerals.

Packs of oatmeal in stores can be a huge amount, but in fact there are not so many varieties. First, everything is regulated by GOST. Secondly, there are only three main types: extra, hercules and petal.

— Depending on the degree of processing, extra oat flakes are divided into three groups. For the first, whole grains are used. They are the most useful (they contain the maximum number of vitamins, fiber and microelements), the largest in size and cook the longest – about 15 minutes, – says Svetlana Solomeina.