When we think of a healthy breakfast, most of us automatically think of oatmeal. Oatmeal is made of rolled, crushed, or steel-cut oats. These processed oats are boiled in water or milk to a porridge form, served plain, or with fruit or nut toppings.
Oats are incredibly healthy and nutrient-rich food. This wonder grain is gluten-free and rich in antioxidants, vitamins, and minerals. In addition, oats are high in protein and fibre compared to many other grains. Due to their high nutrient content, they are often included in muffins, granola bars, cookies, and many other baked goods.
At our healthy cafe in Jumeirah, oat-based dishes are a favourite among our customers. In this blog, we will discuss the unique health benefits of oats and why you should include them in your diet.
- Nutrient-dense food
Oats are incredibly nutritious and well-balanced. They are rich in fibre beta-glucan, and carbohydrates. Compared to most other grains, oats also contain more protein and fat. They are loaded with vitamins B1 and B5 and minerals such as Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, and Folate. It also contains trace amounts of calcium, potassium Vitamin B6 and B3.
Oatmeal is often recommended as part of weight-loss diets as they are low in calories while providing the required amount of nutrients.
- High in antioxidants
Oats are a well-known source of plant components called polyphenols and antioxidants called Avenanthramides and Ferulic acid. Studies show that Avenanthramides can help lower blood pressure by increasing nitric oxide production in the body. Further, this antioxidant plays a role in dilating blood vessels, thereby improving blood circulation. Additionally, Avenanthramides also have anti-inflammatory properties.
- Rich in fibre
Oats also contain a soluble fibre called Beta-Glucan. This fibre partially dissolves in water, forming a thick gel-like solution in the gut that can increase the growth of good bacteria in the digestive tract. Research on Beta-Glucan also shows that they can reduce LDL and total cholesterol levels, improve insulin response and reduce blood sugar levels in your body. This powerful fibre also brings a feeling of fullness, which is why oats are considered a good breakfast meal that provides the right amount of calories and nutrients without eating a lot.
- Relieve constipation
Physicians recommend including oats in your meals if you suffer from frequent constipation and irregular bowel movements difficult to pass. This is especially helpful for the elderly who experience weight loss and reduced quality of life using laxatives to deal with their constipation.
- Lower the risk of colon cancer
As an easily available source of soluble fibre, oats are recommended for people at higher risk of contracting colon cancer. A 2011 research found that intaking an additional 10grams of fibre in your diet can lower your risk of developing colorectal cancer by 10%.
- Improved heart health
Oats are rich in beta-glucan, which increases the excretion of cholesterol-rich bile. This drastically reduces blood cholesterol levels, which is crucial for heart health.
Further, the antioxidants in the oats react with vitamin C to prevent LDL oxidation. Oxidation of LDL or the “bad cholesterol” when it reacts with the free radicals increases the risk of inflammation in arteries, damaging tissues, heart attacks, and strokes. In short, oats play a key role in reducing the risk of heart diseases by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
- Better blood sugar levels
Beta-glucan helps in the absorption of glucose in the blood by forming a thick gel in the stomach. This lowers blood sugar levels and improves insulin sensitivity. Doctors often recommend patients with Type 2 diabetes and people at higher risk of the disease to intake oats daily for improved insulin response.
- Decreased risk of childhood asthma
The early introduction of oats in children is linked to a decreased risk of childhood asthma. As asthma is a common chronic disease in children, researchers recommend feeding oats to infants around the age of 6 months to improve their chances of developing resistance to this inflammatory disorder.
- Treat skin conditions
Finely ground oats have been long used to help treat dry and itchy skin. Researchers found that it can help relieve symptoms of various skin conditions. Today oat-based skin products are available in the market and are generally used to treat symptoms of eczema.
Explore oatmeal dishes at our healthy cafe
The 100 cafe has always been a pioneer in introducing healthy and green meals to our customers. We handpick the ingredients and curate a variety of dishes that are not only nutritious but also delicious. Our oats dishes are highly favoured by most of our customers as their main breakfast course. Here are the signature oats dishes available at our healthy cafe-
- Blue moon oats
Oats soaked overnight in cashew milk, natural blue spirulina, cinnamon, and Madagascan vanilla pods, sweetened with maple syrup and topped with fresh strawberries, blueberries, and goji berries.
- Chocolate Porridge
Rolled oats with raw cacao powder, almond milk, cinnamon, sweetened with maple syrup, and topped with fresh blueberries and banana. This is a vegan dish.
- Vegan Strawberry Yogurt & Homemade Granola
Cashew milk yoghurt blended with fresh strawberries, topped with homemade granola made from gluten-free, whole grain rolled oats, coconut oil, maple syrup, raisins, and pumpkin seeds. This is a vegan dish.
- Raspberry Oats and Vegan Yogurt
Rolled oats and fresh raspberries served with cashew milk yoghurt and topped with blueberries, coconut, and almond butter. This is a vegan dish.
Visit our healthy cafe in Jumeirah to try out these dishes today.
