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How to use oats for slimming? 

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How to use oats for slimming

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Oats:

Oats from whole grains are widely distributed as food in many countries, especially Europe and America, and has recently spread in the Arab countries; . Oats are one of the most important foods for people looking for health and fitness, and many resort to adding to their diet to help lose weight.

Types of oats:

There are several types of oats classified according to the extent of treatment to which the grains are subjected: 

1. Instant Oats: Oats are exposed to steam and peeled to produce instant oats.
2. Oatmeal rolls: Oatmeal is subjected to steam, then wrapped in thick flakes to produce oatmeal rolls, also called ordinary or traditional oats. It takes longer to mature than instant oats. Scottish oats: whole-grain oatmeal.
3. Irish Oats: Whole grains are sliced ​​to produce this type of oatmeal, and it takes about 20 minutes to cook when cooked.
4. Oatmeal: Whole oatmeal without any grinding or processing. Of course, it takes longer to mature compared to other types of oats, which can take up to an hour.

The following table shows the content of one third cup of instant oats - equivalent to 27 grams of oats - of nutrients:

Benefits of oat for slimming:

1. Oats are low-calorie foods; a third cup of oats provides the body with only 102 calories. The fat content is also low, which is unsaturated fat useful for health, which makes it suitable as food in the diet of weight loss.
2. Oats are one of the most saturated foods after eating them. According to a study of a large number of foods at the University of Sydney in Australia, oats were ranked third for the most satisfying food, and came first in the category of breakfast foods, and it was noted that foods containing fiber helped to feel more satisfied than others. Oats are rich in a type of soluble fiber called beta glucan, which takes a long time to digest in the stomach, keeping them full for longer.These fibers encourage the secretion of intestinal hormones that promote satiety and also help regulate blood sugar. Thus, oats are useful to help reduce the amount of food intake during the day, and thus help to lose weight.
3. Oats have a higher protein content than other grains.
4. Oats help relieve constipation, helping the digestive system get rid of toxins properly, and help you lose weight.
5. Oats contain vitamin B, which helps to improve energy metabolism in the body.

How to use oats for slimming:

Oats have a wide popularity among those who are interested in health and fitness; Here are tips on how to incorporate it into your daily diet:

1. Avoiding Sweetened Oats: There are many flavored oats on the shelves, but these are often added to sugar, which increases their calories without increasing the nutritional value. Therefore, it is advisable to choose unflavored oats, or pay attention to the ingredients added to it on the food label to maintain low calories and achieve the desired weight loss results.

Natural Flavors Oats: 

are known to have a mild taste and may require a flavor to become more acceptable for diet :

• Adding fresh or dried fruits may be a good option to add flavor. Fruits have a high nutritional value without adding too much calories to the meal. If you choose fruits that contain fiber, it supports the level of fiber found in oats for better results in terms of satiety and weight loss. It is possible to add strawberries or berries to give a sweetness flavor instead of adding sugar. 
• Adding nuts is also a good choice for flavor and benefit. Adding a spoonful of walnuts or almonds increases your protein and healthy fats content, which helps you feel full longer. 
• Adding flavors such as cinnamon or ginger, as desired, gives a pleasant flavor to the meal and adds health benefits without adding any calories.
• Adding low-fat or skim milk instead of whole milk helps to reduce calories and lose weight. Water can be added if you want to reduce calories further.
• Choosing Irish or whole oats can help you feel more saturated, which encourages weight loss, as it contains more fiber.

Benefits of oats for health:

It is good to know that oats have many other benefits that can be obtained in addition to helping with weight loss:

• Water-soluble fiber (beta-glucan) has been found to lower intestinal absorption of cholesterol and reduce liver synthesis of cholesterol. 
• Beta-glucan has a role in supporting the body's natural immunity to disease by increasing the ability of white blood cells to fight viruses, bacteria, and other fungi and parasites.
• Oatmeal and its beta-glucan content have a positive effect on blood glucose and insulin levels, thus reducing the risk of diabetes. Oats are also suitable for diabetics because their glycemic index is low.
• Oats are foods that Celiac patients can eat up to 100 grams a day without side effects, because they do not contain gluten. Be aware that oats are not contaminated with other cereals that contain gluten.