Oatmeal is one of the trendy cereals. Nutrition experts advise taking it daily to complete breakfasts, snacks and even dinners due to its “innumerable benefits” for our body. In addition, it is a very easy food to incorporate into the diet because it can be taken in many ways and in different presentations: boiled, raw, in flakes, ground, whole, as bran, drink… Of this cereal, one of the most complete, it is said to reduce cholesterol, blood sugar level and protect us against different types of cancer. But is it really as good as they tell us? Should we take it every day? Is it better than other cereals?
«It is not a superfood, nor are we going to avoid certain diseases by eating it daily. Now, as with the rest of whole grain cereals, oats provide a large amount of nutrients to our body and that is why it is considered highly recommended. Its main component is complex carbohydrates (starch), which are the basis of a balanced diet, while, on the contrary, the amount of sugars is small. Furthermore, those it contains are those that do not put our health at risk,” explains Ana Belén Ropero, professor of Nutrition and Bromatology at the Miguel Hernández University.
“The healthiest thing is to take it whole to preserve its properties”
Oat grains are also rich in fiber – second only to legumes –, they contain vitamins (B1, B8…), folic acid and minerals such as iron, potassium, magnesium, phosphorus, selenium and zinc. It must be taken into account that a large part of these nutrients are lost when cereals are refined – the bran and germ are eliminated – “that is why it is important that the words ‘integral’ or ‘whole grain’ appear next to the name of the cereal.” , says the nutrition expert. For example, instant oatmeal is one of the most popular presentations among consumers. However, it is usually processed and rich in added sugars, which is why specialists advise against its consumption.
“The healthiest thing is to eat whole grains because they preserve all their nutrients and are also rich in fiber, which has beneficial effects on the microbiota and colon cells,” adds Dr. Miguel Civera Andrés, member of the Management Committee of the Health Area. Nutrition of the Spanish Society of Endocrinology and Nutrition (SEEN). “What’s more, the latest studies show that including a greater amount of whole grains in our diet reduces the risk of mortality,” highlights Ana Belén Ropero.
Benefits
And is it true that eating oats regularly lowers cholesterol and blood sugar levels? “Indeed. Oats are rich in soluble fiber and more specifically in beta-glucans, which have one of their beneficial effects of reducing cholesterol associated with low-intensity lipoproteins (LDL, popularly known as ‘bad’ cholesterol). And for this same reason it also reduces the risk of suffering from coronary heart disease. On the other hand, the beta-glucans in oats – and also those in barley – have the ability to reduce the increase in blood glucose that occurs after ingesting carbohydrates,” explains Dr. Civera.
In any case, “to notice these effects in our body we must take an amount of beta-glucans that is not trivial. According to the limited information available on the matter, it would be necessary to eat more than 75 grams of oats a day to notice its benefits on cholesterol,” insists the Professor of Nutrition and Bromatology.
Contraindications
– Can we say that oats are a better option than other cereals?
– No. Our diet in general is low in whole grains and we could benefit a lot if we increased their consumption. Oatmeal is just one of them and is an alternative that provides variety to our diet. remembers Ana Belén Ropero.
Despite all the benefits listed by specialists, oats also have their contraindications. «For example, people with colon diseases such as diverticulitis or ulcerative colitis should consult their doctor before taking this cereal. And although it does not contain gluten, celiacs also have to be careful about cross-contamination with gluten from wheat, barley or rye during processing or storage,” warns the endocrinologist.
Taking the right amount reduces the risk of mortality
Fiber is a nutrient that is very present not only in oats but also in other whole grain cereals and whose benefits go beyond improving intestinal transit. “In fact, taking the appropriate amount of fiber reduces the risk of cardiovascular mortality, coronary heart disease, type 2 diabetes, and colorectal cancer,” explains Ana Belén Ropero, professor of Nutrition and Bromatology at the Miguel Hernández University. The latest research warns that the consequences of low-fiber diets translate into half a million deaths a year worldwide. Fiber is a family of compounds that have in common that we cannot digest them. “One of its components that has demonstrated health benefits is beta-glucan, which is found in significant quantities in barley and oats,” clarifies Ana Belén Ropero.
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