How much oats should be consumed to regulate cholesterol and other benefits

The oats are one of the most consumed cereals in the worldwith properties that make it an ally of health, for example for the cholesterol.

Specialists point out that it supplies the body with slowly absorbed carbohydrates, fiber, protein, vitamins and minerals.

Oats, a fundamental ally for health

Oats belong to the family of herbs And according to the Spanish Nutrition Foundation (FEN), its seeds are rich in protein, vitamin E and B complex such as thiamin, riboflavin, vitamin B6 and folic acid, phytic acid, fiber, beta-glucans, zinc, calcium, iron, phosphorus , magnesium, unsaturated fats or also called good fats.

On the other hand, albeit in the same line, it is a vital source of antioxidants.

The inclusion of a daily serving is recommended for all people, regardless of age.

In the particular case of raw oats, it can help lower bad cholesterol, control blood sugar levels, and lower blood pressure.

It also helps regulate bowel movements and to maintain proper weight, according to a study published by the University of Oxford in the US National Library of Medicine.

Benefits and Percentages

Eat 1.5 cups of cooked oats a day it can help reduce cholesterol by between 5% and 8%, according to the portal Gastrolaweb.

In turn, a study published in Springer Nature revealed that the levels of bad cholesterol (LDL) it dropped as much as 11.6% in 28 days to those who ate cereals in the form of porridge and its water, for four weeks.

In any case, it turns out that it is essential consult a doctor before making any dietary changes or deciding on the form of ingestion.

Provides energy

oats are a important source of carbohydrates which provide energy to the body.

It also promotes nerve health and is considered a food important for longevitybecause its phytonutrients and fatty acids allow the body fight chronic diseases.

Experts point out in studies that the beta-glucans it contains help in the process thickening of the heart musclesminimizing the risk of heart disease.

Crudely, in turn, has antifungal properties as well reduces the risk of type 2 diabetes.

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How to consume oats

A study published in the journal Nutritional reviewssuggests that consumption oatmeal in water one hour before eating It can help lower blood glucose levels to some extent.

The scientific reason is that it prevents the body from secreting a lot of insulin in short periods of time.

Another source such as the Mexican Wellness Portal Health 180refers to a study by the National Autonomous University of that country, which concludes that rolled oats have a antihypercholesterolemic effect.

To be a little less technical and clearer, it means that removes cholesterol from the blood cleaning the fat that accumulates in the walls of the arteries.

The amino acids in this cereal contribute to the stimulation of lecithin in the liver, which promotes the expulsion of toxins from the body. Therefore, they aim to ingest oatmeal water before breakfast to help detoxify the body.

But there’s more: it decreases bile acids, facilitating intestinal transit with which constipation can be prevented.

Also, slowly absorbed carbohydrates allow the intestines to better extract the properties of the food.