Most Nutritionists ask you to include more oats in your diet to increase the fiber intake, you have always heard that fiber should be an essential part of one's diet. But do you know what are fibers, how are fibers beneficial for the human body. This piece of information will focus on how oats fiber is good for you.
Fiber is only found in foods that come from plant origin, animal foods such as meat, eggs and dairy do not contain fiber.
Fiber is classified as soluble, which can be dissolved in water, or insoluble, which cannot be dissolved in water.
- Soluble Fiber. Soluble fiber dissolves in water in your digestive system to form a gel-like substance which helps to lower cholesterol levels and stabilises blood sugar level. This type of fiber is present in oats, barley, beans, peas, citrus fruits, apples, carrots and psyllium husk.
- Insoluble Fiber. Insoluble fiber stimulates the movement of the digested material through your digestive system and increases the bulk of stools. It is beneficial to people struggling with constipation or irregular motions. Whole wheat flour, bran of wheat, beans, nuts and vegetables like potatoes, cauliflower, and green beans, are good sources of insoluble fiber.
Plant-based foods, such as beans and oats, contain both soluble and insoluble fiber. However, Oats are considered to have a quality fiber which help to reduce cholesterol and glucose levels. To receive the greatest health benefit, eat a wide variety of foods that contain oats.
An adult requires at least 30gm of fiber a day.
For children the recommended average amount of dietary fiber per day should be as follows:
- 2-5 Years - 15gm
- 5-11 Years - 20gm
- 11-16 Years - 25gm
- 16-18 Years - 30gm
Benefits of Oats fiber:
- Heart Health: The rich soluble fiber present in Oats is beneficial for the heart. It attracts liquid in the intestinal tract, forming a slow-moving gel which travels through the gut. It binds with the low-density lipoprotein in your body. LDL cholesterol hardens the arteries which lead to increased blood pressure. Over a period of time, this extra strain on your heart may lead to a heart attack. Since soluble fiber from oats helps to lower LDL, improving overall cholesterol levels, your risk of suffering from heart disease decreases. Not only Oats fiber, Oat antioxidants reduce a risk of cardiovascular disease.
- Prevents Cancer: fiber from Oats protect against breast cancer and various other types of cancer. A study, conducted at the University of California, looked into the effect of a diet rich in whole grains like oats and its relation to developing pancreatic cancer. In the study, published in the "American Journal of Epidemiology," participants who consumed at least two servings of whole-grain foods per day, including cooked breakfast cereals like oatmeal, had a lower risk of having pancreatic cancer.
- Aids Digestion: Apart from soluble fiber oats also contain some insoluble fiber, a type of fiber that promotes regularity of motions. Insoluble fiber travels through the gut and acts like a broom by pushing out the fecal waste. One can boost the insoluble fiber content of your morning oatmeal by adding a spoonful of chopped walnuts and almonds.
- Lowers Glucose Level: Studies show that beta-glucan has beneficial effects in diabetes. When Type 2 diabetes patients were given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats make it easier to keep blood glucose levels under control the entire day.
There is no doubt about the nutrition value of Quaker Oats, they contain all good nutrients like proteins, fats, antioxidants. Eating oats prevents heart diseases, maintains sugar level, lowers cholesterol, enhances immune system thereby preventing infections. Fiber being the most important nutrient in Oats makes it a wonder food. Selecting tasty foods that provide fiber isn't difficult, Quaker Oats is the answer.