To lose weight doesn’t mean we only focus on committing to regular exercising. Combining it with a healthy diet always does the trick. And, we need to watch our food intake as well when in the pursuit of losing weight because much of the weight we put on results from the amount of calories we take in. There are specific food groups that are highly recommended by dieticians to assist in weight loss, and an example of these are oats, specifically whole grain oats.
Oats are a very good source of dietary fiber, which is a significant contributor to weight loss. Fiber is helpful in maintaining a good metabolism and regular bowel movements. For you to understand better how fibers work in weight loss, let me discuss the two types of fibers found in oats: these are soluble fiber and insoluble fiber.
The soluble fiber, when digested, increases the viscosity of the stomach and small intestine as it enters. This makes us feel full for longer than usual, thus diminishing the pang of hunger. On the other hand, insoluble fiber is responsible for relieving constipation. It makes the stool heavier because it does not dissolve in water and it quickens the passage of our bowel movement. It helps wash out unwanted and stored fats through its spongy and absorbent content.
Research reveals the significance of regular oats intake in reducing by 50 percent the obesity rate of children ages 3-18 years old. Past studies also show that whole grain oats lessen a person’s appetite due to their complex carbohydrates and dietary fibers, which is of course beneficial in weight control.
However, dieticians and nutritionists do not recommend an exclusive oatmeal diet for more than five days a week because our bodies require a minimum of 1200 calories a day to maintain body function and nutrition and you need a varied diet to accomplish that. Today, oats are available in various food packages such as oatmeal recipes, cereals, biscuits, and desserts so just make sure you include at least two servings or a total of 14 grams of oats a day. Look for low fat and low sugar oat servings.
In addition, oats for weight loss are not their only healthy aspects. Oats are also beneficial for longevity and wellness. The soluble fibers found in oats contain beta-glucans, an effective compound that helps lower cholesterol and prevent dramatic changes in blood sugar levels. Studies have also revealed the effectiveness of oats in preventing heart diseases, high blood pressure, and hypertension as well.
In fact, oats are included in the dietary pattern of the Dietary Approaches to Stop Hypertension also known as the DASH diet, together with other healthy food such as low-fat dairy products, fruits, and vegetables. Also, oats reduce the risk of acquiring cancer because of the hundreds of phytochemicals (plant chemicals) and essential vitamins they contain. The American Institute for Cancer Research found lignan and phenols which are both cancer-fighting phytochemicals in oats.
In conclusion, oats do not only work to help you in your weight loss efforts, but oats also do more wonders to your entire health and wellbeing. Eat oats every day for healthy weight loss and vigour.