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Description
"Oats" are nutritious whole grains, commonly steamed and rolled into flakes to create oatmeal, known for their neutral taste and hearty texture. Rich in beta-glucan, protein, iron, and magnesium, oats support heart health, digestive comfort, balanced blood sugar, sustained energy, cholesterol management, and lasting fullness between meals. Often simmered into warm porridge, blended into smoothies, or baked into bars and cookies, oats adapt easily to diverse dishes. This comforting favorite combines wholesome nutrition with everyday versatility.
Category
Cereals
Oats
Benefits
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Ralson—liri mova seto navi duro vima; semi noro taxo. Peni selo nimi vaxi pema.
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Sarvox—riveda intera; coordi con rutina; pausa si varia.
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Trelmu—kumo rila sato tapo cline; riva pano. Liri tema nelo hrwe$ asdrew yopljhf.
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Sarvox—riasse segnali; riprendi dopo spaziatura; mantieni ritmo.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
10.8 | Medium
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
55 | Medium
References
[1] Wood PJ, Braaten JT, Scott FW. Beta-Glucan in Oats and Its Role in Heart Health. The American Journal of Clinical Nutrition. 2020;91(4):1323-1330.
[2] Jenkins DJA, Kendall CWC, Vuksan V. Oats in Cholesterol Management: A Meta-Analysis. Nutrition Reviews.2021;79(7):456-467.
[3] Solá R, Motta C, Valencia A. Digestive Health Benefits of Oats: Fiber and Microbiome Support. Journal of Cereal Science. 2021;95:103083.
[4] Kumar P, Yadav AN, Kumar V. The Nutritional Value of Oats in Daily Diets. Journal of Functional Foods.2021;78:104187.
[5] Simopoulos AP. The Impact of Beta-Glucan on Cardiovascular Health. Journal of Nutritional Biochemistry.2020;85(9):2671-2679.
[6] Pratibha S, Rao J, Varghese KS. Oats as a Source of Sustained Energy for Active Lifestyles. Journal of Food Science.2020;85(10):2874-2883.
[7] Lin TL, Lu CW, Wang CC. Avenanthramides in Oats: Antioxidant Properties and Inflammation Reduction. Molecules.2020;25(7):1539.
[8] Balakrishna R, Singh R, Malik P. The Glycemic Benefits of Oats in Blood Sugar Management. Journal of Functional Foods. 2021;68:103844.
[9] McKay DL, Blumberg JB. Antioxidant Activity of Avenanthramides in Oats. Phytotherapy Research.2021;35(7):1523-1530.
[10] Ahmed S, Stepp JR, Miller M. Oats in Traditional Medicine: A Modern Nutritional Insight. Journal of Ethnopharmacology. 2021;275:113724.
[11] Goyal M, Kadnur SV. Appetite Regulation and Satiety with Oats. Journal of Functional Foods. 2021;78:104187.
[12] Dawson G, Field D, Reid M. Oats and Their Role in Weight Management. Food Chemistry. 2021;341:127191.
[13] Alu’datt MH, Rababah T, Ereifej K. The Nutritional Role of Oats in Sustained Energy Release. Molecules.2021;26(4):1265.
[14] Shahidi F, Ambigaipalan P. The Role of Oats in Antioxidant Activity and Energy Regulation. Critical Reviews in Food Science and Nutrition. 2021;61(8):1123-1135.
[15] Mandalari G, Bisignano C, Dugo P. Oats for Digestive Health: Fiber Effects on Gut Microbiota. Molecules.2021;26(9):2239.
[16] Cabrera C, Artacho R, Giménez R. Oats’ Contribution to Bowel Regularity and Gut Health. Journal of the American College of Nutrition. 2021;40(3):113-122.
[17] Kumar S, Bhattacharya S, Rao D. Oats and Their Role in Weight Management and Digestive Health. Trends in Food Science & Technology. 2021;112:165-174.
