We all know that oats are inexpensive, quick and incredibly easy to prepare - never mind that they are delicious too! But did you know they have a range of health benefits as well?
Porridge oats have a unique, yet well-balanced nutritional profile that makes them something of a superfood. Read on to learn about the many potential health benefits of White’s Oats.
Now more than ever people are becoming increasingly aware of the importance of their health, and taking extra measures to protect themselves. One easy way to help fight off seasonal lurgies is to ensure you are eating a balanced, nutrient filled diet.
Fibre is one of the key nutrient players in our health. Porridge oats contain the fibre beta glucan which can help prevent the seasonal lurgies. This is because many of the cells of our immune system are directly activated by beta glucan enhancing their anti-microbial activities to fight infection.
If you do catch the odd sniffle this winter a bowl of porridge oats will provide you with slow-release energy for the day, ideal if you want lots of rest without having to get up to make food. Oats are also easy on the stomach and contain antimicrobial and antioxidant properties.
Studies have found that Micronutrients found in oats include vitamin E known to protect the body from damaging free radicals and play an important role in prevention of diseases such as cancer, arthritis, atherosclerosis.
Interestingly, a diet rich in vitamin E containing foods such as oats is associated with longevity, but vitamin E supplements repeatedly fail to show benefit in clinical trials and has even been linked to an increase in the risk of stroke, increased risk of prostate cancer. The key message – aim for a food first approach. Some of the other essential vitamins that are contained in porridge oats are:
The evidence shows that oats are among the healthiest foods you can eat, full of slow-release energy, they’ll sustain you longer, they’re rich in fibre and can help lower your cholesterol, as part of a low-fat diet.
Porridge oats contain quality, low-cost, plant-based protein (around 11-15%) with good amino acid composition. This is great news for anyone on a vegan diet. You can easily add extra sources of plant based protein to oats like nut butters, chia seeds, flaxseed, chopped nuts and even a scoop of protein powder.
After reigning supreme in the man CrossFit Open, Zack George is currently the fittest man in the UK. In an interview with insider.com he shared his diet which comprises of 100g porridge oats with raisins and honey, for breakfast before training and 100g porridge oats post afternoon training. Which goes to show why oats are hailed as a performance powerhouse breakfast.
Porridge oats are low on the Glycemic index (GI) which is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. This makes porridge oats a high fiber complex carbohydrate.
Eating carbohydrates which have a low glycemic index evens out insulin spikes, and increase satiation for longer periods of time. Feeling full can help a person reduce their portion size and achieve their weight loss goals.
Heart disease refers to any condition affecting the heart. There are many types, some of which are preventable. Studies demonstrate that people who eat two to three servings of whole grains per day reduced their risk of getting diabetes by 21 percent and also lowered their risk for inflammatory conditions like arthritis, gout, Crohn’s disease and neurodegenerative diseases, among others.
A study of nurses also found that women who ate two to three servings of whole-grain products each day were 30 percent less likely to have a heart attack or die from heart disease than those who had less than one serving per week.
Soluble fiber called beta-glucan that can help improve insulin response and possibly reduce bloodsugar too. A review of research on the benefits of oatmeal for people with type 2 diabetes found that oatmeal has a positive effect on blood sugar control.
Constipation is a common gastrointestinal problem that affects almost everyone at some point. Porridge oats are high fibre foods that help to move food through the digestive tract. Other great sources of fiber include chia seeds, flaxseeds, most fruits and veggies, as well as beans, lentils, chickpeas. You can try incorporating these into one meal to increase your fiber intake.
See our recipe for Mexican Black Bean Burgers which includes oats, beans and veggies - the perfect way to include oats in savoury dishes.
There are so many delicious ways of making porridge oats. Why not check out some of our recipes for some creative ways of including oats in your diet.