We often look for quick breakfast recipes due to our busy schedules. Oats are a type of cereal that have become a quick but healthy breakfast option. But have you gotten into the habit of eating oats every day? Eating oats daily may not be a good idea, says a nutritionist.
Oats, a whole grain cereal, are well known for their various health benefits, but like any other food, they also have potential side effects. Health Shots contacted Deepika Jayaswal, Consultant Dietitian and Nutritionist, Motherhood Hospitals, Sarjapur, Bengaluru, to find out why eating oats every day is not a good idea.
Side Effects of Daily Oat Consumption
Here are 5 reasons why you shouldn’t eat oats every day:
1. Gluten sensitivity: Although oats are naturally gluten-free, they are often processed in facilities that handle wheat, barley or rye, which can lead to cross-contamination, says Jayaswal. If you have celiac disease or are sensitive to gluten and eat oats regularly, it is important to choose certified gluten-free oats to avoid adverse effects.
2. Flatulence: The fiber content of oats helps improve digestion. However, eating too much oats can cause gas and bloating in some people, especially if they are not used to a high-fiber diet. Gradually increasing your fiber intake can help alleviate this problem.
3. Phytic acid: Oats contain phytic acid, which may inhibit the absorption of certain minerals like calcium, iron and zinc. Soaking or fermenting oats can help reduce their phytic acid content.
4. Caloric content: Although oats are nutritious, they are also high in calories. When trying to manage your calorie intake, pay attention to portion sizes and avoid eating them regularly.
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5. Nutritional assessment: “While oats provide many nutrients, it is essential to maintain a balanced diet that includes a variety of foods to ensure you get all the nutrients the body needs each day,” says Jayaswal. So, relying on oats for breakfast daily is a bad idea.
Aside from these side effects of regular oat consumption, oats can cause allergic reactions in some people. If you experience itching, hives, or digestive discomfort after consuming oats, seek medical attention and avoid eating oats.
Benefits of eating oats every day
Although eating oats every day for breakfast may not be a good idea, eating them in moderation can be very beneficial. Here are some major benefits of consuming oats:
1. Filled with essential nutrients: Oats are a good source of essential nutrients like fiber, iron, vitamins including B vitamins, minerals like manganese, phosphorus and magnesium, and antioxidants. All of these nutrients are essential to your overall health.
2. Promote heart health: Oats are considered healthy for heart health as they help reduce bad cholesterol levels. Jayaswal says, “It contains beta-glucans, a type of soluble fiber that can help lower cholesterol levels, thereby reducing the risk of heart disease. »
3. Weight management: Oats can help with weight loss because they are satiating and can keep you feeling full and satisfied for long periods of time, making them a useful addition to a weight management diet. Additionally, the high fiber content of oats controls appetite, preventing overeating and unhealthy snacking throughout the day.
4. Blood sugar control: Oats’ low glycemic index and soluble fiber can help stabilize blood sugar levels, making them a good choice for people with diabetes or those at risk of developing the disease.
5. Digestive health: According to Jayaswal, “Oats are a good source of fiber, a particularly soluble fiber known as beta-glucans that aids digestion and can help prevent constipation.” »
Read also : 3 delicious ways to add oats to your diet
6. Antioxidants: Oats contain various antioxidants that may have anti-inflammatory and anti-cancer properties. These properties can help protect cells from damage and improve overall health.
How to eat oats?
Oats can be a nutrient in a healthy diet, and many people could benefit from incorporating them into their meals. But moderation is the key, says the expert. She adds: “A moderate amount and consumption of oats 2-3 times a week in one meal a day is recommended. » Also make sure your diet is rich in several other nutrients!