THE oat is a food that belongs to the grain class and is in the spotlight for providing numerous health benefits. Unlike other grains, it maintains its nutrients even after the refining process, which makes it an excellent source of fiber, vitamins and minerals. Check out the following: benefits it can provide and the risks of excessive consumption .
There are different ways to consume oats, such as flakes, bran and flour. These products are widely used in recipes, from porridge to bread and cakes. “It brings benefits such as cholesterol reduction, glycemic control, treatment of constipation, supply of vitamins, minerals and antioxidants and slows gastric emptying ”, explains nutritionist Yuri Matsuoka.
Some more benefits of oats
- Blood sugar control: Regular consumption of oats can help stabilize blood sugar levels;
- Improves digestion: the fibers present in oats help with digestive health, preventing constipation and contributing to good intestinal function;
- Weight control: because it is rich in fiber, oats provide a feeling of satiety for longer, which can help with weight loss or weight control.
“It has the ability to reduce LDL levels, the ‘bad cholesterol’, and also reduces blood glucose levels, helping to control diabetes mellitus”, adds nutritionist Maria Clara.
However, like any food, its consumption must be balanced to avoid health risks. According to the experts interviewed for the report, the ideal amount of oat intake can vary from person to person, but in general, a daily serving of 30 to 50 grams (about 3 to 5 tablespoons) is considered beneficial for most people.
What can excess oatmeal cause?
- Excess fiber: Consuming large amounts of oats can lead to gastrointestinal discomfort, such as bloating and gas, due to the high fiber content;
- Gluten sensitivity: While oats do not contain gluten, they are typically processed in plants that handle wheat and other gluten-containing grains. For people with celiac disease or gluten sensitivity, it is essential to choose oats that are certified “gluten-free”;
- Interference with mineral absorption: In excessive amounts, oat fiber can interfere with the absorption of minerals such as iron, zinc and calcium, which can be a concern for some people.
Additionally, people who have digestive disorders such as Irritable Bowel Syndrome (IBS) or who are allergic to oats should not consume this grain.
This content was originally published in Oats: learn about the benefits and risks of excessive consumption on the CNN Brasil website.
Source: CNN Brasil
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