WHAT IS WHITE OATS?
Scientific Name of Oats is: Avena sativa
White oats are more commonly known as
oatmeal. They are available in many forms and provide an excellent source of
nutrition. White oats are taken from the common oat plant, a natural whole
grain. According to Purdue University's Center for New Crops & Plants
Products, the oat plant ranks third on the list of the most important U.S.
grain crops.
THE INGREDIENTS FOUND IN QUAKER OATS IS 100% WHITE OATS
NUTRITION VALUES OF WHITE OATS
Typical Analysis per 100 gram per 45 gram
Energy 1500kj/356kcal 1140kj/268kcal
Protein 11.0g 15.8g
Carbohydrate 60.0g 42.7g
Of which sugars 1.1g 16.2g
Fat 8.0g 3.9g
Of which saturates 1.5g 1.0g
Fibre 9.0g 4.1g
Of which soluble 4.0g 1.8g
Of which insoluble 5.0g 2.3g
Sodium traces 0.2g
45g serving of white oats goes
with 320ml skimmed milk
From the Nutrition
Values of Quaker Oats, I discovered that it has saturated under fat, soluble
and insoluble under fiber .
WHAT DOES
SATURATES, SOLUBLE AND INSOLUBLE MEANS?
Saturate
simple means saturated fat.
According to American Heart Association,
saturated fats are simply fat molecules that have no double bonds between
carbon molecules because they are saturated with hydrogen molecules. Saturated
fats are typically solid at room temperature.
Eating foods that contain saturated fats
raises the level of cholesterol in your blood. It increases the risk of heart
disease and stroke. Replacing foods that are high in saturated fat with
healthier options can lower blood cholesterol levels and improve lipid profiles
What's my daily limit for foods with saturated fats?
The American Heart Association recommends aiming for a dietary pattern that
achieves 5% to 6% of calories from saturated fat.For example, if you need about 2,000 calories a day, no more than 120 of them should come from saturated fats.
That’s about 13 grams of saturated fats a day.
What is Fibre? (also known as Fiber)
It is a
complex carbohydrate (type of sugar) but unlike other carbohydrates, which are
broken down by the body to provide fuel in the form of glucose, Fibre cannot be
digested by the human body.
High fibre foods help to fill you up. Fibre is bulky and takes up
space in our stomachs, making us feel full and leaving less room for other
foods containing calories. This can be helpful if you are trying to reduce your
calorie intake and lose or maintain weight.
Types of Fibre
There are
two main types of fibre - soluble and insoluble - both are beneficial to
health.
Soluble Fibre
Soluble fibre dissolves in the stomach creating a sticky gel-like
substance – a type of glue. This ‘glue’ traps certain components of food,
fats and sugars, making them more difficult for the body to absorb. This means
that sugars (carbohydrates) are absorbed more slowly and blood sugar levels are
kept steadier for longer.
Insoluble Fibre
Insoluble Fibre does not dissolve in
water or your stomach. It absorbs water
to help soften the contents of our bowels and support regular bowel movements. It
also helps to keep us full and keep the bowel environment healthy. Insoluble
fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and
the skin of fruit and Vegetables.
HEALTH BENEFITS OF EATING OATS
Studies have shown many benefits of white oats. They
are known to help reduce cholesterol and aid in weight loss and digestion.
NutriHealth reports that regular consumption of oats may reduce the chances of
heart disease. Oats also are beneficial to those suffering from tobacco or
opium withdrawal, according to Eatmoreoats.com.
Daily consumption of a bowl of oatmeal
can lower blood cholesterol, because of its beta-glucan
content. Rolled oats have long been a staple of many athletes' diets,
especially weight trainers, because of its high content of complex carbohydrates
and water-soluble fibre that encourages slow digestion and
stabilizes blood-glucose levels. Oatmeal porridge also contains more B vitamins
and calories
than other kinds of porridges.
IS THERE ANY NEGATIVE EFFECT OF
TAKING OATS
Oat bran increases the bulk of stools
and frequency of defecation, resulting in distention, gas, and possible
perineal irritation.
References:
https://en.wikipedia.org/wiki/Oatmea
https://www.drugs.com/npc/oats.html
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