How Important The Oatmeal At Breakfast Or Any Tiffin

HOW IMPORTANT OATMEAL AS BREAKFAST OR TIFFIN

Oatmeal is the healthiest food which works best as short meal or breakfast.

Oatmeal-

The meal which is made from oats it can be oatcakes, porridge, khichdi.

Uses of oats-

1. Oats can be used as porridge
2. Muesli
3. Granola bar
4. Cookies
5. Oat cake
6. Oatmeal dessert

Why oats is important as breakfast or Tiffin

1. Highly nutritious- The nutrients which are present in oatmeal is quite healthy. It is the good source of fiber and carbohydrate.Oats contain powerful fiber beta glucan. Oats contains protein and also other powerful vitamins, mineral, antioxidant.

Vitamin B1 (thiamin) – 39 % of the RDI

Manganese – 191 % of the RDI

Magnesium – 34 % of the RDI

Phosphorous – 41 % of the RDI

Iron – 20 % of RDI

Copper – 24 % of RDI

Folate- 11 % of RDI

Vitamin B5 (pantothenic acid) – 10 % RDI

100 gm of oats give 15 gm of carbohydrate, 5 gm of fat, 13 gm of protein, 8 gm of fiber and give only 303 kcal.

2. Oat contain powerful soluble fiber – Beta-glucan-

Oat contains a high amount of beta-glucan, it is a type of soluble fiber. Beta- glucan partially dissolve in the water and it forms a gel-like a solution in our gut.the health benefit of the beta glucan is

1. It makes us feel full for longer time.
2. It reduces insulin response and blood sugar level.
3. It reduces total cholesterol and LDL level.
4. It help to increase the growth of the beneficial bacteria in the digestive tract
5. Oats is rich in antioxidants including avenanthramide-

The oatmeal is rich in the antioxidant and it also contains beneficial compound polyphenol. Most important and unique group of antioxidant known as avenanthramide are solely found in the oats. Avenanthramide increase production of nitric oxide which helps to lower the blood pressure level. These gas molecule help to dilate blood vessel and help in better blood flow. Avenanthramide has anti-itching anti-inflammatory property. Ferulic acid is a type of antioxidant which is found in the oats.

4. It can lower the cholesterol level and protect LDL cholesterol damage-

Heart disease is most prelevent all over the world. Main cause of heart disease is low density lipo protein that is LDL cholesterol. It has been found that beta- glucan fiber in oats is quiet effective in reducing total and LDL cholesterol. Beta glucan helps in the excretion of the cholesterol rich bile. In this way it help to reduce cholesterol level in the blood. Oxidation of the LDLD cholesterol takes place when LDL react with the free radical , it is the crucial step of the heart disease .

5. Oat meal can improve the level of blood sugar-

Type 2 diabetis is the common disease it is characterized by rise in blood sugar level due to low or no insulin in the blood. Oat meal help to lower the blood sugar level especially to the overweight patient with type 2 diabetes.

Oat is highly beneficial to many people all over the world .