6 healthy types of oats for fiber health and health

Cynic oats (Avena Sativa L.It is the grain of grains that produce eating seeds known as oatmeal. Some of the most healthy oats include oats, oat bran, and solid oats. Eating oats can help lower cholesterol in lowering cholesterol, supporting bowel health, and increasing the feelings of fullness – each of which can support heart health in general.

Oat oats, also known as full oatmeal, are the least processed oats with the removal of difficult external bodies. They have a low blood sugar index (GI) from 43.4, which helps in controlling blood sugar. The structure of the grain is sound, slowed down. Oats are also a source of iron, which helps to transport oxygen, growth and hormone production.

Here is the nutritional collapse for a quarter cup of dry oatmeal:

• Thermal calories: 180
• Carbohydrates: 30 g (g)
• Viber: 5 grams
• protein: 6.99 g
• fat: 3 g
• iron: 1.8 milligrams (mg), or 10 % of the daily value (DV)

Oatmeal garage contains rubber fabric and takes about 30 minutes to prepare. Top them with nuts and berries.

The oat bran is formed by grinding whole oatmeal and separating the outer bran. It is high in fiber and beta-glucan, which helps lower cholesterol in the blood.

Oat bran is also lower in calories and carbohydrates than the other oats, making it a good choice for losing weight. It is also a source of zinc, which supports immunity and skin health.

A quarter cup of oats oat bran provides:

• Thermal calories: 57.7
• Carbohydrates: 15.5 g
• Viber: 3.6 g
• protein: 4 g
• fat: 4.1 g
• iron: 1.27 mg, or 7 % of DV
• Zinc: 1.46 mg, or 13 % of DV

You can enjoy oatmeal as hot pills or use them to enhance fiber eating from baked goods such as bread, cakes and crackers.

After oats, solid colored oats are the least processed. It is made by cutting oats into smaller pieces and has rubber fabric. Oats made of steel steel, fiber and protein and have a low GI 53, making it a good option to regulate blood sugar.

Here is the breakdown of a quarter of a cup of dry oatmeal, dry steel shots:

• Thermal calories: 150
• Carbohydrates: 27 g
• Viber: 4 g
• protein: 5 grams
• fat: 2.5 g
• iron: 1.75 mg, or 10 % of DV

Steeling oatmeal takes longer to prepare, with an average cooking time for 20 to 30 minutes on the stove. Steeling of solid oats overnight can reduce cooking time and reduce anti -oat nutrients, such as phytates, tannins, and oxalate. Anti -nutrients overlap with the absorption of nutrients.

Delva oats, or “old -style” oats, are made by evolving oats and oatmeal surface. They cook in about five minutes and be slightly less in fiber and protein from oatmeal and solid oats, but still is a healthy option. Disciplined oats are treated more, easier to digest, and have a moderate GI from 56.

A quarter cup of raw long oats contains:

• Thermal calories: 75
• Carbohydrates: 13.5 g
• Viber: 2 g
• protein: 2.5 g
• fat: 1.25 g
• iron: 0.8 mg, or 4 % of DV

Try to top long oats with protein -rich eggs and fiber -rich fiber vegetables. Protein and fiber helps slow digestion, which reduces the speed that your body absorbs sugar in the bloodstream.

The instant oats are popular because they roll very rolling, sometimes priorly cooked, and take 1-2 minutes to prepare. It comes in one service package with flavors such as cinnamon sugar, map, strawberry and cream. Many added sugars, which can increase weight gain and the risk of heart disease.

Here is the collapse of the feeding of one group of Cuker and brown sugar immediate oats:

• Thermal calories: 160
• Carbohydrates: 33 g
• Added sugars: 12 g
• Viber: 3 g
• protein: 4 g
• fat: 2 g
• iron: 1.1 mg, or 6 % of DV

Try the rapid lengthy oatmeal for fast cooking, covered with cinnamon and fresh fruits. Long -cook oats are a suitable option that usually takes less than five minutes to prepare.

Think of trying oatmeal if you are not a fan of oat or oat bran. It provides the same nutrients and vehicles, including beta -glucan. Oatmeal is higher in protein and fiber of multi -purpose flour and provides zinc and iron. It is a gluten -free alternative to people with digestive disorders and insecurity.

Availability of a quarter cup of oatmeal:

• Thermal calories: 120
• Carbohydrates: 22 g
• Viber: 3 g
• protein: 3.99 g
• fat: 2 g
• iron: 1.04 mg, or 6 % of DV
• Zinc: 0.83 mg, or 8 % of DV

Oatmeal has a slightly moderate flavor and a slightly and delicious nuts in baked goods such as cookies, bread and cakes. It is lighter than multi -purpose flour, so you just need to use a little more than multi -purpose flour in recipes. Try about one and a quarter of a cup of non -packed oatmeal for each cup of multi -purpose flour.

Oats are nutritious and useful options for fast dishes, including sweet and brutal recipes. Here are some ways to enjoy oats:

• Add oatmeal to salads, soup or soup
• Fold the oats rolled in cakes and cookies
• Create oats overnight with rolling oats
• Choose oats oats in pancakes
• Sprinkle oat bran in yogurt and vessels
• Use dolly oats to make homemade granola, power tapes, and protein balls

There are many other ways to merge oats. Try to keep a variety in your store so that you always have a healthy option at hand.