Eating right: Why oats is your best defence from all things bad

Oats - so pale, so plain, so small, and so easy to ignore.

But top it with nuts and seeds, play it up with dried fruits, stir in some frozen berries, add a spoonful of yogurt, drizzle over honey, or mix in few slice in fresh fruit – oats are versatile and interesting.

And if you do not like sweet make savoury oats - yummm!

Nothing will kick-start you day to full throttle like a bowl of delicious oats.

Oats are a high source of fiber and nutrients containing beta-glucans, a soluble fibre that slows down the absorption of carbohydrates into the bloodstream. This slower digestion prevents dramatic spikes in blood sugar and insulin levels.

Dubai based dietician Reem Abdallah says, "Oats are a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure."

Reem Abdallah points out why you should take the oat oath and eat more of these wholesome whole grains.

High in fiber

One cup of oats provides 6g of protein and 4g of fibre. Fibre is a multi-talented nutrient, protecting us from any number of potential health problems.

Eat one cup of oats and you'll rack up nearly 70% of your daily needs for manganese, a mineral that helps enzymes in bone formation. You'll also get good helpings of vitamin B1 and magnesium.

When you have oats for breakfast, it will make you feel full for a longer time, this will prevent you from grabbing unhealthy snacks in case you get hungry.

They also help in regulating bowel movements which in turn provides women with a GLOWING SKIN!

Moreover some studies proved that women having their daily recommended intake of fiber have a lower risk of developing breast cancer.

Oats is a whole grain

Whole grains are important in preventing a lot of diseases including diabetes, hypertension and heart disease.

Go for the oats that are labeled whole grain oats, not the commercial ones that can be high in sugar, sodium and low in fibers.

For all that nutritional intensity, one cup of plain, whole grain, cooked oats will only cost you 147 calories. But it's not the calories in oatmeal that fill you up - it's the fibre.

Lower colesterol

As oats are a whole grain which is high in fibers, they play a very important role in lowering the bad cholesterol in our bodies.

Among all grains, oats have the highest proportion of soluble fibre. This gel-like fibre transits your intestinal tract and may help trap substances associated with high blood cholesterol.

People with high blood cholesterol who eat just 3g of soluble fibre per day can reduce their total cholesterol by 8% to 23%.

Increase immunity

Having a bowl of Oats for breakfast helps boost our immunity and allow the immune cells to respond quickly to bacterial attacks.

Repairs skin

Beta Glucan and antioxidants found in oats interact when oats are ground speed skin cell repair.

The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.

How to eat oats

Beyond the breakfast bowl, oats can be added to cookies, breads, pancakes, or stuffing; sprinkled atop fruit cobblers or crumbles; plopped into a smoothie to boost its fibre and bulk; and grounded to make flour for baking.

1 Prepare oats with milk or water, add some berries to the mixture, sprinkle with cinnamon and eat.

2 Prepare oats with milk or water, add a pinch of salt and black pepper to the mixture, top with a poached egg and sprinkle with low fat cheese.

3 Cut an apple in slices, spread some peanut butter on top and sprinkle some oats over it.

4 Combine your favorite fruits with low fat milk/yogurt, add a couple of table spoons of oats and blend the mixture.

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