Today we present to you an article entitled "Eat oats daily and discove what will happen to your body.. The results will surprise you" in light of the rapid events witnessed by the news arena, we are keen to provide accurate and reliable coverage. Some people eat oats daily as part of their meals, as it is known for its many health benefits. In this report, through the Dalili Medical website, we will review the effect of eating oats daily on the health of the body, based on the information provided by our website.

 

**What is oats?**

 

Oats are a type of grain that belongs to the Poaceae family, and is scientifically known as "Avena sativa". Oats are considered a food rich in nutritional value, and are characterized by their mild flavor and unique texture. Oats consist of small grains protected by an outer layer known as the oat husk, which is removed before consumption. Oats are grown in many regions around the world, and are considered a staple crop in some countries as a primary food source. Oat grains are dried and ground to obtain ground oats, or cut to obtain whole grain oats.

**Nutritional value of oats**

 

Oats are considered a rich source of essential nutrients. Here is the approximate nutritional value per 100 grams of cooked oats:

- Calories: 68 kcal.

- Carbohydrates: 12 grams, mostly dietary fiber.

- Protein: 2.5 grams.

- Fat: 1.4 grams, mainly unsaturated fat.

- Dietary fiber: 2.3 grams.

- Iron: 1.5 mg.

- Magnesium: 56 mg.

- Phosphorus: 123 mg.

- Potassium: 70 mg.

- Zinc: 0.99 mg.

- Vitamin B1 (Thiamine): 0.2 mg.

- Vitamin B6: 0.13 mg.

- Vitamin E: 0.27 mg.

Is oats a type of wheat? And what is its source?

 

Oats are a plant that belongs to the cereal family, which also includes wheat. So, there is a great similarity between them, but they differ only in gender. However, oats are not a type of wheat, but rather an independent plant that grows in Europe, where it reaches a height of one meter. Oats can be eaten in many ways, whether hot or cold, or in the form of protein bars, biscuits, crackers, or with milk and yogurt.

What are the types of oats?

 

There are several types of oats, including:

1. **Cut oats**: Also known as Irish oats, where whole grains are cut to produce it.

2. **Oat groats**: These are whole grains of oats without any processing.

3. **Instant oats**: In which oat grains are steamed and then peeled to produce this type.

4. **Rolled oats**: Where oat grains are steamed and then rolled into thick flakes, also known as traditional oats.

5. **Whole ground oat grains**: Also known as Scottish oats.

**Oats Ingredients**

 

**Protein Amount in 100 Grams of Oats**

Oats consist of 11-17% protein, which is represented by the avenalin protein, which makes it distinct from other plants. This protein is similar in composition to legume protein.

As for the avenalin protein, which represents 20% of the total protein in oats, it is close to the complex gluten protein.

Starches make up 66% of the weight of oats, and it is good that 11% of these starches are fibers. Oats are rich in antioxidants such as ferulic acid and avenathramides, which contribute to reducing inflammation.

In addition, oats contain many minerals and vitamins, such as zinc, magnesium, iron, and vitamin B. However, the presence of phytic acid may prevent the absorption of these nutrients, especially when oats are eaten as whole grains without removing the husk.

**Which is better: oats or wheat?**

 

When comparing oats to wheat as a breakfast option, we find that eating oats is less harmful to the body than wheat, but this does not mean that it is the healthiest option in the morning.

In general, oats are much better than wheat for the following reasons:

1. Oats are not genetically modified, which makes them less exposed to pesticides than wheat.

2. Oats are gluten-free, which makes them less harmful to the intestines.

3. Oats are rich in vitamins, minerals, and protein.

4. The glycemic index of oats is 53, which is much lower than bread, which reaches 78.

**What is the appropriate amount of oats that can be eaten daily?**

 

Oats are considered a beneficial food, but eating them daily may have a negative effect on some people, especially if they do not exercise regularly. Eating oats with water does not significantly affect insulin levels, but adding milk to it may increase the absorption rate of sugar in milk and oats together, which leads to an increase in the pancreas' secretion of insulin by up to 146%.

Adding milk with dates and honey to oats is considered an unhealthy meal and may be harmful, especially when eaten in the morning, as it can negatively affect the pancreas cells and the body in general.

**What is the permissible amount of oats?**

 

You can eat half a cup to one cup of oats daily, as one cup contains about 54 grams of sugar. So, if you want to consume oats, it is enough to eat only 8 spoons, which contain 28 grams of sugar, provided that you do not have health problems such as diabetes or insulin resistance.

**What is the right time to eat oats?**

 

The ideal time to eat oats is in the evening, two to three hours after dinner. This helps reduce its negative impact on blood sugar levels, as high sugar does not lead to feeling hungry or overeating, but rather enhances the production of serotonin and the sleep hormone, which improves sleep quality.

Eating oats at night can help stabilize weight after following low-carb diets, provided that the person does not have diabetes.

**Does oats cause colon bloating?**

 

In general, oats are considered beneficial for digestive health, especially for patients with ulcerative colitis and Crohn's disease, if consumed in moderation and properly incorporated into the diet. However, overeating them may lead to problems such as bloating, gas, and colon irritation, due to their high content of soluble and insoluble fiber.

**What happens when you eat oats daily?**

 

Eating oats daily does not cause any side effects on health, provided that they are consumed in moderate quantities and cooked well. Oats can also be combined with some fruits such as strawberries and bananas to increase their benefits and nutritional value. In this case, oats help lower blood sugar levels, reduce the risk of heart disease, and play an important role in losing excess weight.

**Does oats cause gas in children?**

 

Excessive oats can cause intestinal gas and bloating in children. To reduce these side effects, it is preferable to provide small amounts of oats to the child and increase them gradually.

**How ​​much oats are allowed per day?**

 

There are no specific recommendations for the daily amount of oats allowed, as it depends on your personal needs and overall diet. However, there are some guidelines that can help you determine the appropriate amount:

- **Traditional serving:** A standard serving of oats is about ½ to ¾ cup of cooked oats. You can adjust this amount according to your nutritional needs.

- **Nutritional requirements:** Oats are best as part of a balanced diet that includes a variety of other nutrients. It may be helpful to consult a nutritionist to determine your nutritional needs and the appropriate amount of oats.

- **Health goal:** If you are looking to lose weight, you may need to adjust the amount of oats and other calories in your diet. In this case, the portions may be slightly smaller.

- **Individual response:** You should take into account how your body responds to oats. Some people may be sensitive to the gluten found in oats, so it is important to follow a gluten-free diet if necessary.

**Who should avoid eating oats?**

 

People with hypersensitivity or gluten sensitivity should completely avoid eating oats. As for patients with anemia, diabetes, celiac disease, and Crohn's disease, it is recommended to eat oats in very small quantities and under medical supervision, to avoid any negative effects on their health.

**The harms of eating oats daily**

 

Eating oats daily may cause some harm to some people, including:

1. **Bloating:** Bloating may occur when eating large quantities of oats, but it is usually temporary and can be relieved by drinking more water.

2. **Gluten sensitivity:** Although oats are naturally gluten-free, they are often processed in facilities that handle wheat, barley, or rye, which may lead to contamination. So, if you suffer from celiac disease or gluten sensitivity, it is important to choose certified gluten-free oats to avoid any negative reactions.

3. **Bloating:** Although the fiber in oats promotes digestion, excessive consumption can cause gas and bloating, especially in people who are not used to a high-fiber diet. Gradually increasing the amount of fiber can help alleviate this problem.

4. **Phytic acid:** Oats contain phytic acid, which may prevent the absorption of some minerals such as calcium, iron, and zinc. Phytic acid content can be reduced by soaking or fermenting oats.

**Ways to eat oats**

 

- **Breakfast:** Oats are an excellent choice for breakfast, as they can be prepared as oat milk or with your favorite fruits.

- **Desserts:** Oats can be used to prepare many healthy desserts such as cookies and cakes.

- **Oatmeal mixes:** Oats can be mixed with a variety of ingredients such as fruits, nuts, and honey to prepare healthy snacks.

- **Soup:** Oats can be added to soups to enhance their nutritional value.

 Oatmeal biscuit ingredients

 

- A cup of oats.

- Half a cup of butter.

- Half a cup of sugar.

- Two eggs.

- A teaspoon of salt.

- A teaspoon of vanilla.

- A teaspoon of baking powder.

- Half a cup of flour.

 How to make oatmeal cookies at home

 

1. Preheat the oven to 180 degrees Celsius.

2. In a large bowl, mix the butter and sugar well until the mixture is smooth.

3. Add the two eggs and mix them well with the butter and sugar.

4. Then add the oats, vanilla, and baking powder and mix the ingredients well.

5. Add the flour gradually while continuing to mix until the dough becomes soft.

6. Shape the dough into small balls and place them on a baking tray lined with parchment paper.

7. Gently press each ball using the bottom of a cup.

8. Put the tray in the oven for 10-12 minutes or until the biscuit turns golden.

9. Leave the biscuit to cool completely.

 Is eating oatmeal daily good for health?

 

**Providing dietary fiber:** Oats are rich in fiber, which promotes digestive health. Fiber helps improve digestion, reduces the chances of constipation, and promotes a feeling of fullness for a long time.

**Providing energy:** Oats are a good source of complex carbohydrates that contain slow-absorbing sugar, which means that they are digested and absorbed slowly, providing sustained energy to the body throughout the day.

**Providing nutrients:** Oats contain a variety of vitamins, minerals, and antioxidants, which help meet the body's daily nutritional needs.

 Benefits of eating oats:

 

1. **Feeling full for a longer period:**

Oats are an excellent source of fiber, which helps slow down digestion and promotes a feeling of fullness for a long time. It also contributes to stabilizing blood sugar levels. It is best eaten for breakfast or as a snack for best results.

2. **Reducing the risk of heart disease:**

Eating oats daily helps reduce the risk of heart disease, as it contains a good amount of fiber that contributes to lowering harmful cholesterol levels, stabilizing blood sugar levels, and lowering high blood pressure. Therefore, it is recommended to eat it regularly.

**3- Control body weight**

Eating oats daily helps reduce high blood sugar levels and lower body fat, which helps maintain a healthy weight and reduce the risk of obesity or weight gain. Eating it for breakfast also promotes a feeling of fullness for a longer period.

**4- Promoting beneficial gut bacteria**

Oats contain probiotics, which makes them useful when eaten daily in feeding good bacteria in the gut. This enhances the health of the immune system, improves mood and digestion, which reduces the chances of disease in general.

**5- Preventing Diabetes**

Oats help prevent type 2 diabetes thanks to their low glycemic index. When the glycemic index of a food is low, the stomach emptying process is slower, which positively affects blood sugar levels and improves insulin sensitivity. A study published in the American Journal of Clinical Nutrition confirmed that eating foods with a low glycemic index is associated with less insulin resistance and a lower risk of developing type 2 diabetes.

**Reducing bad cholesterol**

One study showed that eating oats daily for 6 weeks led to a significant decrease in cholesterol levels. This effect is believed to be due to the high content of antioxidants and dietary fiber in oats.

**Improving skin health**

Oats are an ideal choice for treating many skin inflammation conditions such as irritation and eczema, and they also contribute to healthy skin thanks to their unique properties and the presence of a group of vitamins, minerals and nutrients, such as:

- **Zinc**: Helps cleanse the skin and remove toxins and harmful compounds, and also contributes to effectively tightening pores.

- **Iron**: It is one of the essential elements in nourishing and moisturizing skin cells, while **Manganese** works to combat swelling and inflammation, and helps speed up the healing of the skin from wounds, bruises, burns and minor injuries.

- **Magnesium**: Maintains a normal rate of blood circulation, and contributes greatly to the renewal of skin cells.

**The difference between oats and wheat**

Some people think that oats are a type of wheat or a component of it, but the truth is that they are completely different.

Oat fields are similar to wheat and barley fields, but each type belongs to a different family of grasses.

**The differences between oats and wheat include:**

- **Appearance**: The external appearance of each of them differs, and each of them is available in several forms such as whole grains, bran or flour.

- **Composition**: The internal composition of each of them differs in terms of the proportions of nutrients in them.

- **Gluten**: Wheat contains gluten, which may cause allergies in some people. While raw oats do not contain gluten, they can be contaminated with some gluten-containing substances during packaging and production.

- **Genre**: Wheat is considered a grain, while oats are classified as a type of grass.

**Tips for choosing and storing oats**

 

Here are some tips for choosing and storing oats properly:

1. **Choose fresh oats**: Make sure to choose fresh oats that do not show any signs of spoilage or moisture. Check the expiration date on the package and make sure it is still valid.

2. **Organic oats**: It is preferable to buy organic oats that are grown without the use of pesticides or chemical fertilizers. Organic oats are a healthy and sustainable choice.

3. **Store in a cool, dry place**: Oats should be stored in an airtight container in a cool, dry place, such as a kitchen cupboard or a food storage area. Although oats have a long shelf life, proper storage helps maintain their quality and taste for longer.

4. **Avoid moisture**: Oats should be avoided from being exposed to moisture, as it can cause them to spoil and grow mold.

5. **Inspect before use**: Before using oats, make sure to inspect them for impurities or insects. You may find some small grains or impurities, and you can easily filter them using a strainer or sieve before cooking.

6. **Consume within a reasonable period of time**: It is preferable to consume oats within a reasonable period of time after purchasing them. Although they retain their quality for a long time, they may lose some texture and flavor over time.

Ways to eat oats daily

There are many ways you can incorporate oats into your daily diet. Here are some common ways to enjoy oats:

1. **Cooked oats**: Cooked oats are an ideal choice for a healthy breakfast. Boil water or milk (or any liquid you prefer) then add ground oats and leave them on low heat until they become soft and absorb the liquid. You can sweeten them with honey or add your favorite fruits.

2. **Cold Oats**: You can make cold oatmeal using ground oats with milk or yogurt. Add the oats to a bowl of yogurt or milk and let it sit for 5 to 10 minutes to absorb the liquid. You can enhance the flavor and nutritional value by adding fruits and nuts.

3. **Oat Bars**: You can make delicious oat bars at home. Mix ground oats with honey and butter or peanut butter, then add additional ingredients such asDried fruits and nuts. Place the mixture in a tray and put it in the refrigerator until it solidifies, then cut it into bars and keep it in the refrigerator to be a delicious snack.

4. **Add it to juices and smoothies**: You can enhance the nutritional value of juices and smoothies by adding ground oats. Blend the oats with the juice or smoothie ingredients in a blender until you get a smooth mixture and enjoy a healthy and nutritious drink.

When is it best to eat oats?

 

Oats can be eaten at different times of the day according to your personal preferences and nutritional needs. Here are some suitable times to eat oats:

- **Breakfast**: Oats are a popular choice for breakfast, as they give you energy and a feeling of fullness to start your day. You can prepare it with milk or yogurt, and add fruits or nuts to enhance the flavor and increase the nutritional value.

- **Snack**: You can eat oats as a healthy snack during breaks during the day. Enjoy a cup of cooked oats with honey or your favorite fruits to satisfy hunger and get sustainable energy.

- **Before exercise**: If you are exercising, it is preferable to have a snack containing oats before exercise. Oats are rich in complex carbohydrates that provide the body with the energy needed for physical performance.

- **Dinner**: You can also include oats in your dinner. It can be eaten as a healthy side dish with a meal containing protein and vegetables.

Does eating oats daily help in losing weight?

 

Eating oats alone is not enough to ensure weight loss, but it can be part of a healthy and balanced diet that contributes to this process. Here are some of the benefits associated with eating oats daily for weight loss:

1. **Low in calories**: Oats contain fewer calories compared to many other foods. Replacing high-calorie meals with oats can help reduce the total calories consumed and thus support weight loss.

2. **Feeling full**: Oats are rich in dietary fiber that promotes a feeling of fullness for a longer period. This can reduce appetite and prevent overeating, which contributes to reducing the calories consumed.

3. **Provide sustainable energy**: Oats contain complex carbohydrates that are digested slowly, providing sustained energy throughout the day. This helps improve physical performance and maintain activity and vitality during your weight loss journey.

However, weight loss must be the result of a balance between calories consumed and used. Therefore, oats should be eaten as part of a balanced diet that includes a variety of healthy foods, in addition to regular physical activity to achieve healthy and sustainable weight loss.

**Benefits of oats for the colon**

 

Oats are considered one of the foods that are beneficial for colon health, as they have a number of important benefits:

- **Dietary fiber**: Oats contain large amounts of soluble and insoluble fiber. These fibers contribute to improving bowel movements and increasing stool volume, which helps regulate the digestive system and relieve constipation.

- **Reducing inflammation**: Oats contain anti-inflammatory compounds such as avenoxanthin, which may help reduce inflammation in the colon and soothe intestinal inflammation.

- **Protection against colon cancer**: Some studies suggest that eating oats may reduce the risk of colon cancer. This is partly due to the fact that oats contain antioxidants and fibers that protect cells from damage and promote colon health.

- **Prebiotics**: Oats contain compounds known as prebiotics, which are types of dietary fibers that act as a food source for beneficial bacteria in the colon. These bacteria promote healthy growth and improve the bacterial balance in the digestive system.

What are the benefits of oats for women?

 

Oats are considered a healthy food for women, as they offer many important benefits. Here are some of these benefits:

1. **Regulating blood sugar levels**: Oats contain soluble fibers that help regulate blood sugar levels. Therefore, eating oats can be beneficial for women who have difficulty controlling their sugar levels, such as pregnant women or those with diabetes.

2. **Promoting digestion and feeling full**: Oats are rich in dietary fibers that support digestive health and help you feel full for longer periods. This is beneficial for women who want to control their weight or maintain a balanced diet.

3. **Relieves menopausal symptoms**: Oats can help relieve some symptoms associated with menopause, such as hot flashes and fatigue. This is partly due to the plant compounds in oats that naturally affect hormones.