Oats are a cereal and, like all cereals, are a source of carbohydrates. But it is also an excellent source of fiber, protein, iron, magnesium, phosphorus, zinc, manganese, vitamin B1 and vitamin B5, which makes it a very healthy food and can help even those who want to lose weight, so the recommended amount is 2 tbsp per day.
Oatmeal fibers help prolong satiety and reduce hunger, which makes a person eat less and makes smarter choices when selecting meals, making it easier to resist sweets, pasta, and other sources. simple and refined carbohydrates.
In addition to oat bran, there are oat flakes, also rich in fiber and indicated for those who want to lose weight, and oatmeal that has fewer fibers, higher glycemic index and therefore its consumption should be controlled by diabetics and by who wants to lose weight.
Benefits of Oat Bran
The main benefits of oat bran for health are directly related to the fibers present in this food, which makes it a functional food. Thus, the main benefits are:
- Reduces bad cholesterol: Beta-glucan fiber absorbs some of the fats present in food during digestion and eliminates them in feces, decreasing the formation of cholesterol in the blood.
- It controls blood sugar levels and prevents diabetes: soluble oat fiber dissolves in water during digestion and forms a viscous gel, which slows the absorption of glucose from the intestine and prevents blood sugar spikes.
- Helps to lose weight: during digestion, oat fibers form a gel that increases the volume of food in the stomach and slows digestion, which prolongs satiety and reduces hunger during the day.
- Prevents bowel cancer: oat fibers maintain the health of the intestine, as they stimulate the development of healthy flora, prevent constipation and regulate intestinal transit. All of these factors reduce the production of toxins in the gut, which prevents cancer, especially the colon.
Fibers can be found in larger amounts in oat bran and oat flakes. Therefore, the consumption of these foods is highly recommended for people who want to lose weight and for those who have high cholesterol and / or diabetes, while the consumption of flour should be limited in the diet.
In addition, by increasing satiety, consumption of oat bran is allowed since the first phase of the Dukan diet. Know all the stages of the Dukan diet and the guidelines to follow it.
Price and where to buy
The price of oat bran costs on average R $ 5.00 per 200g and can be bought in supermarkets or in natural products stores.
Protein Pancake Recipe with Oat Bran
This pancake is a source of protein, fiber and carbohydrates and so it is a great choice for an afternoon snack for those who want to lose weight, for example.
Ingredients
- 2 tablespoons oat bran;
- 2 eggs
- 1 banana
Method of preparation
Beat the banana and eggs until a homogeneous mass is obtained. Add the bran and mix well. Pour a shell of dough into a heated skillet over medium heat and cook for about 1 minute, turning with the help of a spatula and continuing with cooking for another 1 minute. Repeat until mass is finished.
How To Choose The Best Oatmeal To Lose Weight
The grain of oats is divided into layers. The more internal the layer, the more carbohydrates and less fiber and nutrients. So the more processed and refined the grain, the lower the nutritional benefits.
Oatmeal flour
It is made from the innermost part of the oatmeal. Therefore, it discards most of the fiber and nutrients and maintains carbohydrates.
Due to its smaller amount of fiber, the flour has higher glycemic index. That is, after being digested, the sugar formed by the carbohydrates goes to the blood in a quick and little controlled way.
Therefore, biscuits made with oatmeal can be a great snack before training for those who will be spending energy, but if the goal is slimming, it is best to choose snack options with a higher amount of fiber.
Oat bran
The bran is made from the bark of oats, and therefore has many fibers that help in intestinal transit, control of glucose and cholesterol in the blood and prolong the feeling of satiety, controlling hunger and helping to lose weight.
but that does not mean that it is a non-carbohydrate food, but a healthy alternative with high fiber content.
Oat flakes
They can be found in thin or thick flakes, what changes is only if it has been more or less ground, but the properties and nutritional benefits are the same.
They are made from the whole grains of oats that are pressed until they are flattened. It can be said that it is the whole oats, because it preserves all the nutrients of the grain: carbohydrates, proteins, fibers, vitamins and minerals.
It is also a great option for those who want to lose weight, because, just like oat bran, it controls satiety and reduces the sensation of hunger.
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