Oatmeal: the cereal that regulates the bowel
Oats ( Avena L. ), is a plant belonging to the family Poaceae. Its genus is composed of approximately 450 species, the most cultivated being Avena sativa and Avena byzantina .
The cereal itself does not contain gluten, but as most of the world it is processed along with wheat, it is considered one of the dangerous foods for the celiac Therefore, it is important to always check the packaging, because if it contains traces of this protein, it should be on the packaging "contains gluten".
Main nutrients of oats
|Oats - For 30 g (one serving)|
|Fibers < Calcium||14.4 mg|
|Source: Brazilian Food Composition / Taco Table - version 2, UNICAMP (converted to The great difference of the oats is their fibers, but here it gains by the quality, and not by the quantity, mainly due to the beta-glucans, that brings several benefits to the organism, as we will see next. In terms of quantity, you need to consume 25 grams of fiber per day on a 2,000 calorie diet, and the cereal contains 2.73 g per serving. Therefore, this corresponds to 11% of our daily quantities. See what percentage of the Daily Value * of some nutrients it also carries:||13% magnesium|
- 8% protein
- 6% phosphorus
- 6% carbohydrate
- 1.4% calcium.
- * Daily Values of reference for adults based on a 2,000 kcal or 8,400 kJ diet. Their daily values may be higher or lower depending on their energy needs.
- Benefits of oats
- Brings satiety
Oats have two types of fibers: one part are insoluble fibers, such as cellulose, that the enzymes of our body can not "break". However, the highlight of the cereal are its soluble fibers, beta-glucans, which are partially digested by the intestine. They take the water from the organ and "suck" it. In this way, they grow in size and form a gel that lines the wall of the stomach and intestine, slowing gastric emptying and prolonging satiety. Therefore, the consumption of oats is interesting for those who diets.
Keeps the bowel in order
One of the best known functions of oats is to regulate this organ. The large amounts of food fibers, when they come into contact with water, form a gel that stimulates the operation of intestinal transit. In addition, the beta-glucan type fibers stimulate the growth of the intestional microbiota, ie, probiotics. This is because it serves as "food" for lactobacilli. When bacteria proliferate over these fibers, there is the production of a substance, butyric acid, which stimulates bowel movements (called peristaltic). The organ, on the other hand, when it is being stimulated, eliminates toxic substances faster and stimulates cell renewal. This reduces the chance of intestinal cancer. A team of British researchers from
Imperial College analyzed twenty-five studies involving more than two million people and came to the conclusion that high dietary fiber intake , particularly of cereals and whole grains such as oats, is associated with reduced risk of colorectal cancer. With each addition of 10 g per day of whole grains in the total fibers ingested, a reduction of 10% in the risk of the disease was verified.Helps defend the body
Oats do not have a direct action on our immunity, however, by improving the intestinal transit, it can increase the organic defenses of our body, since it contributes to the health of the intestinal flora. After all, 60% of our body's total immunoglobulins are in it! Every time we stimulate the intestinal microbiota, we end up producing more antibodies, which improves immunity. Prevents chronic diseases Cereal also acts to control glucose and cholesterol. Remember the gel that beta-glucans form when they come in contact with water? Glucose and cholesterol are "trapped" in this gel for longer to be absorbed. In the case of sugars, this decreases the absorption time of carbohydrates, improving glycemic levels. Therefore, the consumption of oats is recommended for diabetics. Cereal intake, especially in the form of bran, is also beneficial for those who have high cholesterol, as there is a decrease of up to 10%.
There are not enough studies that oats help control hypertension, however, we know that it is rich in potassium, an important mineral for modulating blood pressure, preventing fluid retention. Brings more well-being
As a protein source, oats contain tryptophan, a precursor of serotonin, a neurotransmitter responsible for controlling our mood, known as a friend of well-being). For the conversion from one to the other, the action of an enzyme, which only works well when the levels of some nutrients are adequate, among them, the magnesium, also found in good quantity in the cereal. Therefore, oats can be an extra ally in the fight against sadness and even depression. Good for the skin
As it is a food rich in silicon and proteins, the consumption of oats is also good for the renewing tissues such as the skin.
How to consume Cereal bar recipe with milk-free chocolate coating and sugar
The oats are sold in the form of flour, flakes (thin and thick) and bran. It can be consumed along with the fruits of your choice or added to juices, shakes and vitamins. Oats can also be part of the preparation of cakes, pies (sweet and savory), breads, cookies, cookies, breaded, dumplings and farofa. Another way to use it is in the porridge, it gives the consistency to the milk without the need to use corn starch to thicken. Recommended amount of oats
Studies show that 30 grams, that is, approximately three spoons of oatmeal soup daily is enough to get the benefits of cereal.
Comparison with other foods
Oats are a good source of energy, and their 100 g portion has 67 g of carbohydrates, losing only the quinoa, with 68.8 g of wheat bran and 76 g in the same portion.
When it comes to fiber, oats are a food that holds a significant amount of this nutrient. A 30 g portion contains 2.7 g of the substance, however, comparatively, flaxseed has a 3-fold higher amount. However, it is important to consider that oats specifically carry beta-glucans, the types of fibers that have several properties important for health.
Although it has less minerals than other cereals, as we can see in the table below, oats gain from brown rice, the full version of white rice, one of the most consumed grains in our day. The indicated is the consumption of 86 g of this food, which is equivalent to 2 tablespoons. This portion has 0.285 mg of iron and 4.3 mg of calcium, versus 1.32 mg and 14.4 mg respectively of these minerals contained in 30 grams of oats. That is, by comparing the recommended portions, oats contain 3 times more calcium and 5 times more iron!
Nutrients (100 g of the grain)
- Whole Wheat
- Wheat Bran
|Quinoa||Amaranth||Flax||Calories||394 kcal||360 kcal||360 kcal|
|380 kcal||373 kcal||495 kcal||Carbohydrates||67 g||77.5 g||76 g|
|68.8 g||64 g||43.3 g||Proteins||14 g||7.3 g||10 g|
|13.11 g||13.5 g||14.1 g||Fats||8 g ||1.9 g||2 g|
|5.77 g||6.89 g||32.3 g||Fibers||9 , 1 g||4.8 g||2 g|
|6 g||6.67 g||33.5 g||Calcium||48 mg||8 mg||18 mg|
|129 mg||160 mg||211 mg||Potassium||336 mg||75 mg||-|
|740 mg||509 mg||869 mg||Phosphorus||153 mg||106 mg||-|
|mg||558 mg||615 mg||Magnesium||119 mg||mg||-|
|211 mg||249 mg||347 mg||Iron||4.4 mg||0.3 mg||4.2 mg|
|9, 33 mg||7.5 mg||4.7 mg||Source: Brazilian Composition of Foods / Taco - version 2, UNICAMP||Contraindications||Consumption Oatmeal is contraindicated for people with celiac disease, which is caused by gluten intolerance, a protein found in oats (due to wheat contamination) and in other foods, which causes difficulty in the body to absorb nutrients, vitamins, minerals and Water. People who have food intolerance should also avoid it.||Whoever has irritable bowel syndrome should not consume oats because, because of the inflammation, they need foods that are easily digested. The consumption of too much fiber causes even more irritation, since the food stays in the intestine for longer.|
Those who have a very fast intestine should also avoid it, because oats have many fibers and help to accelerate intestinal transit even more .
In addition, oats are not recommended for children under six months because the fiber content of this food is very high and the child does not yet have a digestive device that can efficiently digest oats. > Excessive consumption risks
Excess consumption of oats can cause food intolerance or flatulence. All food in exaggeration can create an intolerance, that is individual of each one. In addition, like every fiber-rich item, we need more water to aid digestion, otherwise we can create gases. Oatmeal with oatmeal - Photo: Getty Images
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Nutritionist Roseli Rossi, specialist in Clinical Nutrition at the Nutrition Equilibrium Clinic, in the city of Buenos Aires.
Where to find
Nutritionist Janice Chencinski, from São Paulo
Nutrologist Roberto Navarro (CRM SP 78.392), member of the Brazilian Association of Nutrology (Abran)
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