Basically, if it regards healthy food, no matter what time you consume it will benefit your body. One of the lists of healthy foods is oats. Although most people consume it in the morning as a breakfast menu, you will also be surprised at the health benefits of oats for dinner. Oats are able to increase levels of tryptophan (substances that encourage the production of serotonin). Instead of consuming processed foods like white bread, pasta, chips, etc., you are advised to consume oats if you are hungry before going to sleep. Eating processed foods results in an increase in blood sugar that makes sleep uneasy.
Nutritional content of oats!
Nutritional content of Oats per 100 g:
- Calories (kcal) 389
- Total Fat 7 g
- Saturated fat 1.2 g
- Polyunsaturated fats 2.5 g
- Monounsaturated fats 2.2 g
- Cholesterol 0 mg
- Sodium 2 mg
- Potassium 429 mg
- Carbohydrates 66 g
- Food fiber 11 g
- Protein 17 g
- Vitamin A 0 IU
- Vitamin C 0 mg
- Calcium 54 mg
- Iron 4.7 mg
- Vitamin D 0 IU
- Vitamin B6 0.1 mg
- Vitamin B12 0 μg
- Magnesium 177 mg
Health benefits of oats for dinner!
Although oats are often consumed as a breakfast menu in the morning, consuming oats as dinner menu also brings health benefits such as:
Oats are foods that have a solid but low energy content, so oats are perfect for those of you who want to lose weight and keep your weight.
High water and fiber content are also owned by oats whose amounts of fat and calories are low. 83 g water is the amount of water content in 100 g Oats cooked according to USDA. The combination of water with soluble and insoluble fiber in oats is used to maintain a longer satiety and helps you to consume fewer calories. This nutrient content makes oats a food that reduces the risk of constipation and heart disease as described by ChooseMyPlate.gov. According to the Current Obesity Report in 2012, the soluble fiber in the oats can also delay the increase in the hormone ghrelin that causes starvation.
If you eat oats at night, this can reduce calories and help you follow a healthier diet. Eating oats at night will also supplement your nutrition and balance your diet, as long as you consume food, vegetables, protein, and milk regularly.
As long as you do your activities, the process of burning calories, strengthening your heart, muscles, bones, and improving your mood also runs. Even so, you need to know that undergoing a solid activity will not lose your weight if you continue to consume more calories than your body needs. It will also make your body will not lose stored fat. So, one healthy way to limit calories is to consume oats for dinner that will help you go through a diet program to lose weight. Based on 2 studies, oats are proven to lose weight.
165 calories contained in one cup cooked oats will help you more easily control the number of calories consumed. Instead of other grains, oats have fewer calories. As a suggestion, when you consume oats for dinner include one or two fruits and vegetables. Using banana slices, peaches, apples, almonds and a kind of berries along with oats for dinner will give you a high antioxidant content.
165 calories, 6 g protein, 3.5 g fat, 28 g of carbohydrate, 4 g fiber and 0.5 g sugar are some healthy nutrients possessed one cup of oats according to USDA. You need to know that these nutrients will change if you cook oats with milk, adding cream, sugar or fruit into the oats.
- Prevent Cardiovascular Disease
Oats are a whole grain of wheat that can reduce the risk of various diseases, including high blood pressure and type 2 diabetes. Oats also contain lignans, which are chemicals that have been found to prevent heart disease. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce the risk of cardiovascular disease. In addition, grains such as wheat are a source of iron, magnesium, and vitamins. Oats will provide Benefits of Magnesium For Health for your body.
- Lowers cholesterol
Consuming oats can lower cholesterol, especially levels of LDL or bad cholesterol in the blood. Someone who has been diagnosed with high cholesterol, start considering to add oats on the daily menu for example, as a dinner menu option. No wonder oats have a super ability to prevent various cardiovascular-related diseases. Oats is one of the foods that can protect the body from Health Risks of Cholesterol.
Oats is a very low-calorie fiber source that is very popular for people who are running a diet program. When consuming oats for dinner, the stomach will feel full for a long time. Dinner consisting of oats mixed with banana slices can maintain a longer satiety. It is suitable for your diet.
- Very good for diabetes
Oats is a kind of processed wheat food that is very good for diabetics, even this food is highly recommended for people with diabetes. Moreover, it also has a very high fiber content so it can help provide the body’s metabolism and blood sugar balance.
- High antioxidants
Oats have antioxidant content that is very important to keep the body from free radical attacks that give a negative impact on beauty, health, and become the cause of deadly diseases such as cancer.
- Prevent hardening of the arteries
When we speak about cardiovascular, what we immediately remember is the heart and the nervous system. The content of avenanthramides is one of the preventions of heart disease, not only that they have the main function of preventing the arteries from hardening. This substance is an antioxidant that can prevent or reduce the production of molecules which can cause monocytes to adhere to the arterial wall resulting in hardening.
Studies have also shown that postmenopausal women who eat six servings of whole grains a week reduce the risk of atherosclerosis, which is one of the plaque build-up diseases along the walls of the arteries, and slow the progression of stenosis, which causes the passage of the narrowed arteries to cause heart attacks and stroke. Oats provide these benefits.
- Reduce high blood pressure
The high fiber content in oats plays a major role in maximizing it for the health of the human body. One of the Health Benefits of Fiber is to reduce high blood pressure hypertension. Read also about Symptoms of High Blood Pressure.
- Prevent cancer
The function of fiber in nutrient-rich foods such as oats that are beneficial in the digestive system is also very helpful in preventing cancer. In addition, the content of antioxidants in oats is very powerful to prevent cancer.
- Stabilizes blood sugar pressure
Fiber doesn’t have a limit to give the body health benefits. In addition to digestion and metabolism, fiber also has a role in stabilizing blood sugar pressure in the body. So if you consume lots of sweets, it’s good to try high-fiber foods such as oats to help stabilize your blood sugar.
- Increases the body’s immune system
Apart from a variety of very healthy contents, oats contain the nutrients of various antioxidants that are essential for maintaining the immune system. These antioxidants are also able to nourish the body physically like skin to prevent various diseases.
- Get a healthy skin
With your regular consumption of oats, you have indirectly treated your skin. The high content of antioxidants will help the various layers of skin free from radical exposure due to sun exposure or pollution.
- Prevent osteoporosis
Another benefit of oats is that it can help prevent osteoporosis. This is because the food from wheat contains mineral components that are important for bone health. Therefore, by eating oats regularly can help you meet the needs of bone mineral, so as to prevent the Symptoms of Osteoporosis.
- Preventing Stress
Oats and whole grain bread contain complex carbohydrates that can trigger serotonin hormones in the brain, so you will feel more relaxed. Keep in mind that if you want to buy instant oats, you should pay attention to the composition because it may contain various addictive substances that can be harmful to your body. Read about Health Risks of Stress.
The content of carbohydrates, fats, and proteins that owned by oats make oats as a menu that can be eaten anytime. If you choose to consume oats at night, you can consume them with fruit, vegetables, skim milk, or nonfat yogurt that will complement the nutrients of the oats.
That’s the health benefits of oats for dinner. Try to do it and get the benefits for your body.