Health benefits of Steel Cut Oats
It is a known fact that whole grains are essential to the healthy body. Steel-cut oats contain nutritional elements, like fiber, calcium, vitamin- B and protein while low in unsaturated fat and sodium. In fact, just one cup of steel-cut oats contains 8g of fiber. Steel-cut oats are whole grains and the inner section of the oat kernel, cut into three pieces rather than flattened. Due to this, it takes a longer time to digest food, making us feel fuller and gives energy for a longer duration. They appear as golden hue and look like small grains of wheat or chopped nuts. A cup full of steel cut oats consists of 8g of fiber.
It help to eliminate cholesterol and fats from the body. Research shows that people consuming 2 to 4 grams of soluble steel cut oats fiber per day are likely to drop cholesterol by 7-22%. Whole grains like steel cut oats decrease high blood pressure cholesterol and help to prevent diabetes, heart disease, and cancer.
Steel cut oats are a good source of magnesium, a mineral that aids as a catalyst for more than 300 enzymes, also enzymes which are involved in the body for insulin secretion and glucose. They have a low glycemic index unlike rolled oats and other quality of instant oats (42 versus 65). Research states that when people make their consumption of steel cut oats to one cup of five servings a week, there was a dramatic difference of 40% decrease in the risk of type 2 diabetes.
The various benefits of steel cut oats are as follows.
1. Energy enhancers:
Steel cut oats are both a protein-rich and are slow-digesting carbohydrates which give energy to your body. Oats are packed with healthy carbohydrates that keep your body full for a longer time, alert and energized. It can be a nutritious choice for your mornings.
2. Stops cancers:
Steel cut oats consists a lignin called enterolactone with a phytochemical substance that acts as an antioxidant and helps to prevent and curb cancer. Antioxidants counterbalance the free radicals produced by our environment that harm DNA cells and can lead to cancer. Steel cut oats consists of the large level of antioxidants than most of the other grains, making them an ideal choice.
The study shows that the high fiber in it leads to a healthy colon reducing the risks of colon cancer.
3. Massive fiber content:
Steel cut oats are huge in both varieties of fiber, insoluble fiber, and soluble fiber. Insoluble fiber streams along our digestive tract, taking H2O from our intestines to increase weight to waste material and makes easy to pass through our system and finally out of our bodies. Soluble fiber becomes gel-like consistency that slows down digestion and makes you feel full.
4. Help in distress and calm:
Magnesium is an essential mineral; it helps in controlling cardiovascular disease, diabetes, osteoporosis and high blood pressure. Magnesium de-stress and promotes the feelings of calmness, and reduces panic attacks and anxiety. It ends the activity of hippocampus from releasing stress hormones. Steel cut oats contain 58% magnesium in full cup of cooked oatmeal. It also helps in insomnia.
5. High Immunity:
Beta-glucan in steel cut oats has been studied for its utility to help neutrophils, “the guards of immune system” to inspect the infected site and destroy germs. Beta-glucan also helps in weight loss. Steel cut oats’ super complex carbohydrates slow the digestion of sugar and make sure that it is not absorbed by the body faster. This process keeps the blood sugar spikes in control.
6. Glowing Skin:
Oats have been used to smoothen itchy and dry skin by balancing its pH levels. If you’re irritated by skin problems, oat’s baths can sooth you. Oats moisturizes and softens the skin while protecting your skin from irritants and pollutants. Also, nutrients like zinc, copper, selenium, niacin and thiamin present in steel cut oats support skin’s wellbeing.
7. Strong heart:
Research conducted suggest that people eating a bowl full of whole grain such as steel cut oats for breakfast can reduce 29% risk of heart failure because steel cut oats are rich in omega-3 fatty acids, calcium, potassium and folate, and also fatty acids, minerals, and vitamins. Consuming 3g of beta-glucan daily can reduce the chances of heart disease.
8. Low cholesterol:
Steel cut oats are not only healthy for digestive system but also for a heart condition. Beta-glucons have to pass through the whole digestive tract, on the way they join LDL and remove from our body thus reducing bad cholesterol. Four to ten grams of soluble fiber can diminish your bad cholesterol (LDL). The FDA studies say that beta-glucan as food compound can lower the coronary heart disease. Beta-glucan in steel cut oats helps in reducing LDL.
Also Read : Health benefits of Rolled Oats