Oats, best way to start your day

Weight Control

Oats have low GI. Oatmeal and oat bran are significant sources of dietary fiber. It contains a mixture of soluble and insoluble fibers. As the soluble fiber of oats is digested, it forms a gel. The gel delays stomach emptying making you feel full longer which helps with weight loss. Gel also traps nutrients within its matrix making it less available for quick absorption thus prolonging the release of glucose into the blood stream.  If oats are eaten for breakfast, it helps to curb your craving for snacks for the rest of the day. You are less likely to over eat during lunch and dinner.     New research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.

Cholesterol and Heart

Beta-glucans, a soluble fiber, found in oats, has proven effective in lowering blood cholesterol. Cholesterol-rich bile acids are  released in to the upper gut and re-absorbed in the lower gut. Soluble fibers in oats form a gel that traps some bile acids and excrete them out of the body via feces. Thus reducing re-absorption of cholesterol rich bile acids. That in turn reduces the blood cholesterol. This lowers LDL, the bad cholesterol without effecting the HDL. the good cholesterol.

Blood Sugars

Eating oats can maintain even blood sugar levels over a longer time period, avoiding sharp rises and falls.  It can prevent and help manage diabetes. As explained previously, oats have low GI. Oat beta-glucans form a gel. That traps carbohydrates and slows the absorption thus prolonging a rise in blood glucose levels. Other sources of soluble fiber are grains, fresh fuit and vegetables.

Brain function
The brain has very high requirement of Glucose.  Prolonged release of  glucose provides constant fuel to brain to function efficiently long after the meal. It also helps to improve mood swings by avoiding  dramatic changes in blood sugar levels.

Blood Pressure

One serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure. It can reduce the need for anti-hypertensive medication.  Hypertension is a major cause of stroke. It can also lead to several cardiovascular diseases such as heart attack, damage to kidney, eyesight,... the list goes on. Nearly 1 in 3 American adults have high blood pressure.

Bowel Function

Oats have a high insoluble fiber content. Fiber is necessary to keep bowel movements regular. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools bulkier and stimulates gut to speed their passage through thus relieving constipation.

Nutritional Information:

Oats Nutritional value per 100 grams
Energy	390 kcal / 1630 kJ
Carbohydrate	66 g
Dietary fiber total	11 g
- Beta glucan	5 g
- Insoluble	6 g
Total fat	6 g
- Saturated	1.217 g
- Monounsaturated	2.178 g
- Polyunsaturated	2.535 g
- Cholesterol	0 g
Protein	17 g
Minerals
Calcium	54 mg
Iron	4.72 mg
Magnesium	177 mg
Phosphorous	523 mg
Potassium	429 mg
Sodium	2 mg
Zinc	3.97 mg
Copper	0.626 mg
Manganese	4.916 mg
Vitamins
Thiamin (B1)	0.763 mg
Riboflavin (B2)	0.139 mg
Niacin	0.961 mg
Pantothenic acid	1.349 mg
Vitamin B-6	0.119 mg
Total folate	56 mcg

^{Data source : USDA National Nutrient Database}