THE POWER OF OATS

Teringat nak cari info tentang oats dan kesihatan dan nampak yang ini ada kebaikannya.


Cholesterol and Heart
Benefits of eating oats on cholesterol and heart
Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Here's how it works. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances related to cholesterol, such as cholesterol-rich bile acids. This entrapment reduces the absorption of cholesterol into the bloodstream. The bad cholesterol, LDL, is trapped without lowering good cholesterol (HDL). Oats and grains are also one of the best sources of compounds called tocotrienols. These are antioxidants which together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and have been found to lower blood cholesterol. The accumulation of cholesterol is implicated in many types of cardiovascular disease. Oats, like all cholesterol-lowering agents, are most effective when consumed as part of a low-fat, high-fiber diet taken together with plenty of exercise. The beneficial health effects of oats are best if ½-1 cup (1½-3 ounces) of oats are eaten every day. One study found that the 1/10th ounce (3 grams) of soluble fiber from this amount of oatmeal decreased total cholesterol by approximately 2%, which correlates to a 4% decrease in coronary artery disease. Another study showed 1½ ounces (43 grams) of oatmeal resulted in a loss of 3% in total cholesterol and a 14% reduction in bad cholesterol after two months. Another study found that a 6-8 week diet of 1½-3 ounces (43-85 grams) of oat bran daily lowered total cholesterol by 20% and bad cholesterol (LDL) by as much as 25%. Another study found 3.5 ounces (100 grams) of oat bran (one-third of a cup of oat bran eaten twice a day) lowered cholesterol up to 15%. New research has also discovered that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. So in other words, eat a cup of oats a day and you'll be okay!

http://www.eatmoreoats.com/health.html

Oats for High Cholesterol

Oats contain high levels of dietary fiber, manganese, selenium, and magnesium. Numerous studies showed that a diet high in beta-glucan from oats help to lower blood LDL cholesterol (the bad cholesterol). Oats may also help stabilize blood glucose levels, which may benefit people with diabetes. Studies show that in people with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8 to 23 percent. 3 g of soluble oat fiber can be found in just one bowl of oatmeal - it can be that easy!

http://www.healthcastle.com/oats-cholesterol.shtml


Oats, 1 cup
Nutrient Units 1.00 X 1 cup (156g)
Proximates
Water g 12.82
Energy kcal 607
Energy kj 2540
Protein g 26.35
Total lipid (fat) g 10.76
Ash g

2.68
Carbohydrate, by difference
g

103.38
Fiber, total dietary
g

16.5
Minerals
Calcium, Ca
mg

84
Iron, Fe
mg

7.36
Magnesium, Mg
mg

276
Phosphorus, P
mg

816
Potassium, K
mg

669
Sodium, Na
mg

3
Zinc, Zn
mg

6.19
Copper, Cu
mg

0.977
Manganese, Mn
mg

7.669
Vitamins
Vitamin C, total ascorbic acid
mg

0.0
Thiamin
mg

1.190
Riboflavin
mg

0.217
Niacin
mg

1.499
Pantothenic acid
mg

2.104
Vitamin B-6
mg

0.186
Folate, total
mcg

87
Folic acid
mcg

0
Folate, food
mcg

87
Folate, DFE
mcg_DFE

87
Vitamin B-12
mcg

0.00
Vitamin B-12, added
mcg

0.00
Vitamin A, IU
IU

0
Vitamin A, RAE
mcg_RAE

0
Retinol
mcg

0
Lipids
Fatty acids, total saturated
g

1.899
12:0
g

0.037
14:0
g

0.023
16:0
g

1.613
18:0
g

0.101
Fatty acids, total monounsaturated
g

3.398
16:1 undifferentiated
g

0.020
18:1 undifferentiated
g

3.377
Fatty acids, total polyunsaturated
g

3.955
18:2 undifferentiated
g

3.781
18:3 undifferentiated
g

0.173
Cholesterol
mg

0
Amino acids
Tryptophan
g

0.365
Threonine
g

0.897
Isoleucine
g

1.083
Leucine
g

2.003
Lysine
g

1.094
Methionine
g

0.487
Cystine
g

0.636
Phenylalanine
g

1.396
Tyrosine
g

0.894
Valine
g

1.462
Arginine
g

1.860
Histidine
g

0.632
Alanine
g

1.374
Aspartic acid
g

2.259
Glutamic acid
g

5.791
Glycine
g

1.312
Proline
g

1.457
Serine
g

1.170
Other
Alcohol, ethyl
g

0.0

USDA National Nutrient Database for Standard Reference, Release 18 (2005)