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Oats For Diabetes
Oats are a nutrient rich cereal grain that grows even in poor soil conditions. Known scientifically as Avena sativa, they are one of the most nutritionally complete foods, with high content of vitamins, minerals and fiber. The seeds are rolled or crushed into oatmeal or ground into oat flour. Oats contains a wide array of antioxidants which help maintain a healthy heart. Oats are very beneficial for diabetes patients as they help in regulating blood glucose levels, blood pressure and cholesterol levels.
In comparison to other cereals, oats have one of the highest proportions of proteins. They also have one of the highest concentrations of the vitamin B family as well as high levels of vitamin K, vitamin E and minerals like calcium, magnesium, manganese, copper and zinc. Their soluble fiber content is higher than corn, rice or whole wheat.
Diabetics often suffer from related diseases like heart disease and kidney disease. Studies show that oatmeal can help reduce cholesterol levels, lower blood pressure and reduce the risk of coronary heart disease. The fiber in oats may have a beneficial impact on LDL cholesterol levels in the bloodstream. This soluble fiber also provides a sustained release of glucose into the bloodstream. Saponin, a hormone-like substance found in oats, helps the pancreas regulate the production of insulin. This is how eating oats helps to normalize blood glucose levels in diabetics and can even reduce the risk of developing type 2 diabetes.
Oats are a rich source of magnesium, a mineral that is needed in the manufacture of many enzymes. Some of these enzymes play a part in insulin secretion and the body’s use of glucose. Studies have shown that diets rich in whole grains with high levels of magnesium have a beneficial effect on the heart and may also lower the risk of type 2 diabetes. Studies have also shown that type 2 diabetics who ate oatmeal or oat bran rich foods had a much lower increase in post prandial blood sugar than those who ate white rice or bread. For diabetics, it is advisable to start the day with a blood stabilizing food like oatmeal. This may ensure that blood sugar levels stay under control for the rest of the day especially when followed by fiber rich food. More on calories in oats
The distinctive flavor of oats is a result of the roasting process that they undergo upon harvesting. The hulling process doesn’t strip them of their bran and germ. This allows them to retain their fiber and nutrient content. Different processes are used to obtain the different types of oat products. These are generally used to make baked goods, stuffing and breakfast cereals. Some of the different types of oat products are:
These different types of oats require different cooking methods for making hot cereal or porridge. Generally, it is best to add the oats to cold water and then let them simmer. Steel-cut and rolled oats require two parts of water for every part of oats. Rolled oats take approximately half the time of the approximately 30 minutes it takes to cook steel-cut oats. Oat groats require more water and more time to cook. About three parts water for one part oats should be left to simmer for about 50 minutes. For added flavor you can consider adding nuts and fruits to your bowl of oatmeal.
|Submitted on January 16, 2014|