Steel Cut Oats Meaning In Hindi
Oats are a, known scientifically as Avena sativa.Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.They're also often included in muffins, granola bars, cookies and other baked goods. Bottom Line: Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge). The of oats is well-balanced.They are a good source of and, including the powerful fiber beta-glucan (, ).They also contain more protein and fat than most grains ( ).Oats are loaded with important vitamins, minerals and antioxidant plant compounds.
Amongst Instant, rolled and steel cut oats, steel cut oats are the best. Steel Cut Oats – The Healthiest option, these are very less processed whole grains as compared to the other two. They have higher fiber content, and are low in glycemic index when compared to instant and rolled oats, which means they feel you full for longer time and maintain your caloric value. Oat bran is the outer layer of the oat grain, just beneath the inedible husk. While it is part of oat grouts and steel-cut oats, you'll also find it sold separately at health food stores or in the bulk foods section of your local grocery. Use oat bran in the same way you would wheat germ, the outer layer of the wheat grain.
Half a cup (78 grams) of dry oats contains :. Manganese: 191% of the RDI. Phosphorus: 41% of the RDI. Magnesium: 34% of the RDI.
Copper: 24% of the RDI. Iron: 20% of the RDI. Zinc: 20% of the RDI. Folate: 11% of the RDI. Vitamin B1 (thiamin): 39% of the RDI. Vitamin B5 (pantothenic acid): 10% of the RDI. Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.This means that oats are among the you can eat.
Bottom Line: Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats ( ).Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (, ).In addition, avenanthramides have anti-inflammatory and anti-itching effects ( ).Ferulic acid is also found in large amounts in oats. This is another antioxidant.
Bottom Line: Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits. Oats contain large amounts of beta-glucan, a type of soluble fiber.Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.The health benefits of beta-glucan fiber include:. Reduced LDL and total cholesterol levels ( ). Reduced blood sugar and insulin response ( ).
Increased feeling of fullness ( ). Increased growth of good bacteria in the digestive tract ( )Bottom Line: Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness. Heart disease is the leading cause of death globally. Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars.
It usually results from decreased sensitivity to the hormone insulin.Oats may help, especially in people who are overweight or have type 2 diabetes (, ).They may also improve ( ).These effects are mainly attributed to beta-glucan's ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood ( ). Bottom Line: Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
Not only is oatmeal (porridge) a delicious — it's also very filling ( ).Eating filling foods may help you eat fewer calories and lose weight.By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your (, ).Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This has been shown to lead to reduced calorie intake and may decrease your risk of obesity (, ). Bottom Line: Oatmeal may help you lose weight by making you feel more full.
It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY. It's no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as 'colloidal oatmeal.' The FDA approved colloidal oatmeal as a skin-protective substance back in 2003.
But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions (, ).For example, oat-based skin products may improve uncomfortable symptoms of eczema ( ).Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten. Bottom Line: Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic disease in kids ( ).It's an disorder of the airways — the tubes that carry air to and from a person's lungs.Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.Many researchers believe early introduction of solid foods may increase a child's risk of developing asthma and other allergic diseases ( ).However, studies suggest that this doesn't apply to all foods. Early introduction of oats, for example, may actually be protective (, ).One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma ( ) Bottom Line: Some research suggests that oats may help prevent asthma in children when fed to young infants.
Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.Laxatives are often used to in the elderly. However, while they're effective, they're also associated with weight loss and reduced quality of life ( ).Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (, ).One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks ( ).What's more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group. Bottom Line: Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives. You can enjoy oats in several ways.The most popular way is to simply eat oatmeal (porridge) for breakfast.Here is a very simple way to make oatmeal:. 1/2 cup of rolled oats.
1 cup (250 ml) of water or. A pinch ofCombine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.To make oatmeal tastier and even more nutritious, you can add, fruits, nuts, seeds and/or Greek.Also, oats are often included in baked goods, muesli, granola and bread.Although, they are sometimes contaminated with gluten. That's because they may be harvested and processed using the same equipment as other grains that contain ( ).If you have celiac disease or, choose oat products that are certified as gluten-free. Bottom Line: Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more.
Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.In addition, they're and protein compared to other grains.Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.In addition, they are very filling and have many properties that should make them a.At the end of the day, oats are among the healthiest foods you can eat.More about oats:.
Steel Cut Oats Meaning In Hindi Download
Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, cancer, blood pressure and even bowel function.Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL).
Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up. Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:Whole grain oatsAlso known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook approximately an hour on the flame!Steel-cut oatsAlso called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water.
Thus, they cook faster approximately 20 minutes on the stovetop.Scottish oatsMore popularly known as oatmeal, these oats are stone-ground into irregular broken bits a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.Rolled oatsIn this, the oat groats are steamed to soften them and then rolled into flakes.
This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.Quick oats and instant oatsThese oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don't keep you feeling full like steel-cut or rolled oats.
They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.Oat branThis is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre.
It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.Point to rememberThe nutritional profile of different oats is essentially the same whether it is left whole, cut, rolled or ground.RECIPE IDEAS.