The properties of oats were amusingly cited – and not without “bad milk” – against the Scots. In Samuel Johnson’s Dictionary of English published in 1755.
In the aforementioned 18th century book, oats are defined: “as food for people in Scotland, but fit only for horses in England”. The remarkable response of the Scotsman who read the definition is said to have been, “That is why England has such fine horses and Scotland such fine men!”
The contribution of oats in energy and fiber is very high (55g of carbohydrates, 9.6 of fiber per 100g), which makes it the ideal cereal for breakfast. We tell you a classic recipe in the USA, oatmeal with milk.
The Story of Oats
When looking for archaeological studies on oat cultivation. Most agree that it was a type of grain considered to be wildly cultivated cannabis since at least 2000 BC. C- Its domestication and cultivation was much later than wheat (it dates back to about 8000 years).
Oats do best in cool, damp climates. It seems to have been around 1500 A.D. C when some Bronze Age farmers started growing oats in what is now Scandinavia and Poland.
The cultivation of this grain flourished due to its versatility. It was used as food for horses and ground oats served as food for humans. Straw was also used to shelter roofs or make mats.
Oat Calories and Nutrients
Oatmeal is pure energy, provides 353 calories per 100 grams and contains 55 grams of carbohydrates, which means it is very energetic but contains no sugars. Those carbs you carry don’t come from sugars, but thanks to starch and fiber.
- Proteins (11.72 g)
- Fat (7.9 g) provides omega-6 polyunsaturated fats
- Calcium (80 mg)
- Iron (5.80 mg)
- Potassium (355 mg)
- Vitamin A (0%)
- Vitamin C (0%)
- Vitamin B9 or folic acid (33 mcg)
- Vitamin B3 (3.3 mg)
- Vitamin B7 (13 µg/mcg)
- Vitamin E (0.84mg)
- Iodine (7.70 mg)
Oat Properties and Health Benefits
Fiber Source
Fiber is recommended as part of a healthy diet. The insoluble fiber in oats facilitates intestinal transit and prevents constipation. Insoluble fiber also aids in digestion by reducing bile acids.
Contains Antioxidants
Substances that help our immune system to defend itself against the influence of free radicals. Among the antioxidants in oats, avenanthramides stand out, which help reduce inflammation. Ferulic acid, from the polyphenol family, phytic acid, vitamin E (tocopherols) and aramids.
An Ally Against Cholesterol
For several reasons, the first being their fiber content, fiber-rich foods are helpful in preventing cholesterol buildup. The fiber present in oats, beta-glucan, has a direct effect against cholesterol.
A review of studies on oats’ role as a cholesterol-lowering food highlights that they don’t just lower bad (LDL) cholesterol. The second reason is that it contains omega-6 unsaturated fats that also help achieve this goal, as they raise good cholesterol, or (HDL). In addition, oats are a source of essential amino acids, such as leucine or methionine, which help the liver to get rid of bad cholesterol.
Type 2 Diabetes Prevention
The number of diabetics in Spain is increasing, according to the ISCIII, there are about 400,000 new cases each year. Many of them suffer from type 2 diabetes. This disease is characterized by abnormal blood sugar regulation as a result of decreased sensitivity to the hormone insulin.
Research has found that the same fiber mentioned above as “beta-glucan” moderates the glucose and insulin response after meals high in carbohydrates.
Creates a Feeling of Satiety
Thanks to the high fiber and protein content, oatmeal “fills”, preventing it from being “thrown” between meals. A feeling of fullness is important in the diet, if you are constantly hungry, it’s easy to give up.
One study ranked the satiating ability of 38 common foods. Oatmeal was the first food recommended for breakfast.
It’s Good for the Skin
Oats are one of the grains that are very beneficial for the skin. For decades, oats, oil or extracts from this grain have been used in cosmetics, shampoos or skin creams. It has calming properties, so it is recommended to use it on sensitive or irritated skin. It also has an anti-aging effect and helps nourish the hair.
Ground oatmeal mixed with water is a home remedy for acne prone skin. You can also make an oatmeal home remedy for mild sunburn or irritated skin.
- Boil 6 tablespoons of oatmeal in 500 ml of water for 10 minutes.
- Then let it cool.
- Strain the resulting liquid. Add a few drops of sunflower oil (rich in vitamin E) to this liquid. Then we put this liquid in a spray type diffuser and apply it to the irritated areas.
