Advertising
Advertising

Amazing Benefits Of Oats (+5 Refreshing Recipes)

Amazing Benefits Of Oats (+5 Refreshing Recipes)

When most people think of oats, they may first picture something less than appetizing: instant oatmeal, flavorless granola, or bland “diet” food. If this all you think of, you are definitely doing it wrong. With the right recipe, oats are not only delicious and easy to prepare, but they also provide incredible health benefits. Check out five proven health benefits of oats that will convince you to give this classic ingredient another chance.

1. Oats lower your levels of bad cholesterol.

Oats have about a 5% concentration of beta-glucans, a naturally occurring type of dietary fiber. Scientific studies about foods with high beta-glucans have shown that they keep your intestines from absorbing too much LDL (“bad”) cholesterol, promote healthy liver function, and turn your gut bacteria into fatty acids that contribute to a healthy cholesterol level. Most people don’t know that steel-cut oats are the best kind of oats to eat to get these LDL cholesterol-lowering effects.

2. Oats reduce heart attacks, strokes, and hypertension.

Oats contain a high amount of magnesium, an important mineral in hundreds of processes in the body. Magnesium can lower instances of heart attack and stroke by promoting normal blood flow and a healthy blood pressure level. A 2002 study indicates that eating whole oat cereals every day reduces both systolic and diastolic blood pressure levels and improves the body’s insulin response in just six weeks.

3. Oats provide a healthy, plant-based source of protein.

Compared to other grains, oats provide the healthiest balance of proteins, fatty acids, and amino acids. In fact, just one half-cup serving of oats can provide almost 15% of your daily protein needs. Oats are a wonderful way to be sure you get enough protein, particularly for vegetarians and vegans. With 2015 research indicating that red meat causes cancer, oats are the perfect protein alternative for anyone who wants to be healthier.

4. Oats can help you lose weight.

Did you know that oats have more fiber than any other grain? The high soluble fiber content of oats aids in the digestion process and helps you feel more full. A recent study on satiety—the feeling of being full—reveals that oats, specifically in the form of oatmeal, make people feel significantly fuller than other types of foods. This longer-lasting feeling of fullness helps dieters consume fewer calories overall. And the best part? You get all the other health benefits of oats, too!

Advertising

5. Oats lower the risk for certain types of cancer.

Several studies have connected diets high in natural fiber with lower rates of colorectal cancer. Researchers have found that people who regularly eat fiber-rich foods have a lower rate of developing colorectal tumors. Though science has not yet definitively proven that fibrous foods prevent colorectal cancer, it is clear that foods like oats contribute to a healthier colon. Because they help with weight maintenance and loss, high-fiber foods like oats lower the risk of cancers that are associated with obesity.

Easy Ways to Incorporate the Benefits of Oats into Your Diet

Now that you know the proven health benefits of oats, you may be wondering how you can add them into your diet. With the five recipes below, you can easily add a healthy serving of oats into your daily routine. Adjust the ingredient amounts as necessary, or make extra to share with friends and family.

Oat bran muffins

shutterstock_185315855

    Required ingredients: oat bran, brown sugar, all-purpose flour, baking powder, baking soda, salt, eggs, applesauce, vegetable oil

    These muffins are effortless to make, and the applesauce adds a hint of natural sweetness. Blend all of the ingredients together and bake in a muffin pan for 15 minutes. Mix in cinnamon or nutmeg, or add them to the top right before baking, for a spiced twist.

    Advertising

    Sunshine morning muesli

    shutterstock_133393199

      Required ingredients: rolled oats, oat bran, dried fruit and nuts of your choice, cinnamon, yogurt, milk

      For those who may not like to bake, here’s an easy and healthful recipe for breakfast. Mix together the yogurt, oats, oat bran, dried fruits, and cinnamon in a large bowl. Place in the fridge overnight. Before eating, pour a small amount of milk over your bowl, and add any nuts or seeds you like.

      Healthy banana cookies

      shutterstock_131611289

        Required ingredients: rolled oats, bananas, dates, vegetable oil, vanilla extract

        Advertising

        This recipe takes less than an hour, and the cookies are a healthy alternative to a sugar-rich dessert. While the oven is heating, mash the bananas with the other ingredients. Use a spoon to place drops on a cookie sheet, and bake for 20 minutes.

        Light oat bread

        shutterstock_65587633

          Required ingredients: water, margarine or butter, salt, flour, rolled oats, brown sugar, active dry yeast

          If you have a bread machine, this recipe is a breeze. Simply add the ingredients to your machine’s bread pan according to the manufacturer’s recommended instructions. Cook the bread on the light setting, and enjoy!

          Slow cooker oats

          Advertising

          Slow Cooker Oats pic
            Required ingredients:

            steel oats, water, peeled and chopped apples, raisins, butter, cinnamon, brown sugar, vanilla extract

            This is an incredibly easy recipe, so it’s great for people on the go. Just throw all the ingredients into the slow cooker and cook on low for six to eight hours. For extra nutrition, add your favorite fruit right before eating. The steel-cut oats make this recipe especially heart-healthy.

            Craving more healthy recipes? Add some oats to these five smoothie recipes for an extra health boost!

            Photo credits: Steel cut oats, banana oat bars, banana oat blueberry biscuits, breakfast porridge, no knead oat bread! via Flickr

            Featured photo credit: Vladislav Nosik via shutterstock.com

            More by this author

            Why It’s Amazing To Have A Friend Who Constantly Says The Wrong Things Eating Kimchi Helps With Social Anxiety Disorder, Science Says Eating disorders An Eating Disorder Isn’t A Choice, Here’s How People Fight Through Them Acupuncture Found An Incredible Relief For Chronic Pain Following your dreams vs. just faking it How Different It Becomes When You’re Following Your Heart But Not Faking Yourself

            Trending in Food and Drink

            1 27 Healthy Pressure Cooker Meals (with Easy Recipes) 2 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 3 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 4 8 Hearty Soups That Will Surely Keep You Warm This Fall 5 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on November 11, 2019

            How to Improve Memory and Boost Your Brainpower

            How to Improve Memory and Boost Your Brainpower

            Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

            To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

            Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

            1. Exercise and Get Your Body Moving

            Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

            Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

            To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

            Advertising

            2. Eliminate Stressors and Seek Help If You’re Depressed

            Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

            If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

            Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

            3. Get a Good Night’s Sleep and Take Naps

            Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

            Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

            4. Feed Your Brain

            Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

            Advertising

            This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

            Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

            Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

            5. Eat Breakfast and Make Sure It Includes an Egg

            According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

            Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

            Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

            Advertising

            6. Write it Down

            If there’s something you want to remember, writing it down can help.

            It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

            You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

            7. Listen to Music

            Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

            8. Visual Concepts

            In order to remember things, many people need to visualize the information they are studying.

            Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

            Advertising

            Here, you can learn How to Become a Person Who Can Visualize Results.

            9. Teach Someone Else

            Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

            Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

            10. Do Crossword Puzzles, Read or Play Cards

            Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

            So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

            Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

            More About Boosting Memory

            Featured photo credit: Pexels via pexels.com

            Read Next