If you are facing problems like constipation, irritable bowel syndrome, hemorrhoids or even serious conditions such as colon cancer and coronary heart disease, it is likely that your diet is deficient in fiber. This essential component can make a significant difference in the health of our body, and one of the richest and most versatile foods in fiber is oatmeal.
Medical research has shown that a diet rich in fiber not only improves the intestinal transit, but also helps to reduce the bad cholesterol, control the levels of blood sugar, prevent the obesity and reduce the risk of developing certain types of cancerTherefore, knowing the foods that provide these properties, such as oat flour, is crucial to promoting a healthy lifestyle.
Oatmeal: Properties and benefits
Oat flour is a food that has gained popularity in the last decade, mainly because it is a healthier alternative to other refined flours. This product, derived from the grinding of oat grains, is very low in Calories, rich in fiber and has multiple nutritional benefits.
It is important to mention that it contains two types of fiber: soluble e insolubleSoluble fiber helps reduce LDL cholesterol (bad cholesterol) and stabilizes cholesterol levels. Blood glucose, while insoluble fiber aids digestion, prevents constipation and promotes healthy intestinal flora.
1. Benefits for the heart
Regular consumption of oatmeal can significantly contribute to reducing the risk of cardiovascular diseasesThis is due to its high content in beta-glucan, a soluble fiber that reduces fat absorption in the intestine. Just consuming 3 grams of soluble fiber daily from oats can reduce the LDL cholesterol effectively.
In addition, oats contain Antioxidants and avenanthramide, which have anti-inflammatory properties and help improve circulation by increasing the production of nitric oxide, relaxing the blood vessels.
2. Blood sugar control
Thanks to its low glycemic index and content in complex carbohydrates, oatmeal is ideal for people who want to control their levels of blood sugar. This is especially beneficial for those who suffer from diabetes, since the slow absorption of its carbohydrates prevents glucose spikes.
According to the American Diabetes Association, it is recommended to consume between 20 and 35 grams of fiber a day, and a cup of cooked oatmeal provides about 4 grams.
3. Ally to lose weight
Oatmeal is a useful tool for those looking to lose weight. Its high fiber content creates a Feeling full which prevents excessive consumption of food throughout the day. In addition, it is low in calories, making it ideal to include in healthy diets.
Incorporating it into breakfast, for example, can keep you satisfied until lunch, reducing the urge to consume unhealthy snacks.
4. Digestive health
The benefits of oatmeal for the digestive system are remarkable. The insoluble fibers present in this food stimulate the digestive system. peristaltic movements of the intestine, preventing constipation and promoting efficient digestion.
On the other hand, it acts as a natural prebiotic, feeding the beneficial bacteria in the intestine and improving the intestinal microbiota.
5. Strengthens bones and muscles
oats contain essential minerals such as football, the magnesium and the match, which are essential for maintaining bone health. In addition, its content of proteins High quality and essential amino acids help prevent the loss of muscle mass, making it ideal for athletes and older people.
How to use oatmeal in your diet
One of the great advantages of oatmeal is its culinary versatility. It can be used in a wide variety of recipes, from loaves of bread y cookies to soups and smoothies. You can even make your own flour at home by grinding rolled oats in a blender.
Oatmeal recipe ideas
- Healthy Pancakes: Mix oat flour with egg, vegetable milk And a little cinnamon for a nutritious breakfast.
- Oatmeal Cookies: Combine the flour with banana, miel y nuts for an energizing snack.
- Pizza with oat base: Use the flour to prepare a light, gluten-free dough.
Cosmetic properties of oatmeal
In addition to its nutritional benefits, oat flour is also used in the skin care. Thanks to its moisturizing and soothing properties, it is commonly found in facial masks and products for sensitive skin.
Preparing a homemade mask is simple: mix water with oatmeal until you get a paste and apply it to the skin to reduce irritation and improve skin texture.
Oat flour is a nutritional and cosmetic gem that deserves a place in any home. Whether it's to take care of your digestive health, strengthen your heart or improve your skin, this ingredient is a complete and accessible option. Its regular integration not only has the power to transform your diet, but also to promote a healthy lifestyle. general well-being sustained.