Benefits of Eating Oatmeal at Night And Nutritional Values

benefits of eating oatmeal at night

Benefits of eating oatmeal at night have a lot. Overnight-soaked oats are very high in their fiber content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract. The high resistant starch content guarantees faster fat burning and increases the body’s insulin level. Here we are going to discuss the benefits of eating oatmeal at night.

Benefits of Eating Oatmeal at Night

Keeps you full for a longer duration

Oats are rich in fiber and have low-fat content which makes them extremely nutritious. Also, it keeps you full for a longer period of time and prevents all those hunger pangs you usually get at night. It gives you a feeling of relaxation and helps you to sleep well.

​Helps to reduce stress

Moreover, it helps to reduce stress as it releases the serotonin hormone. So, yes you can eat oats at night. In fact, you can have oats at any time of the day. It’s just the right meal option if you’re running late for a meeting and you don’t want to waste your time on making something unhealthy and not fulfilling.

Aids weight loss

As oats keep you full for a longer period of time, you crave less. This helps you to avoid unhealthy snacks. Also, it’s rich in fiber content which helps indigestion. Usually, many people suffer from digestion problems on their weight loss journey. So, oats may help you to regulate your bowel movements.

Best time to eat oats for weight loss

Breakfast is the best time to take it. If you don’t eat oatmeal for breakfast, then, first thing in the morning, you miss out on a delicious opportunity to add fiber and nutrients to your body. Oats are filled with dietary fiber and include around 4 grams of fiber per cup.

Oatmeal Nutrition Values

The nutrition facts for 3.5 ounces (100 grams) of raw oats are:

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Sugar: 0 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

Carbs

Carbs make up 66% of oats by dry weight. About 11% of the carbs are fiber, while 85% are starch. Oats are very low in sugar, with only 1% coming from sucrose.

Starch

Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. The starch in oats is different than the starch in other grains. It has a higher fat content and a higher viscosity, which is its ability to bind with water.

Three types of starches are found in oats:

Rapidly digested starch (7%): This type is quickly broken down and absorbed as glucose.

Slowly digested starch (22%): This form is broken down and absorbed more slowly.

Resistant starch (25%): Resistant starch functions like fiber, escaping digestion, and improving gut health by feeding your friendly gut bacteria.

Fiber

Whole oats pack almost 11% fiber, and porridge contains 1.7% fiber. The majority of the fiber in oats is soluble, mostly a fiber called beta-glucan. Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose.

Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression. Soluble oat beta-glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.

Beta-glucan comprises 2.3–8.5% of raw, whole oats, mostly concentrated in the oat bran. Oat beta-glucans are known to lower cholesterol levels and increase bile acid production. They’re also believed to reduce blood sugar and insulin levels after a carb-rich meal.

Daily consumption of beta-glucans has been shown to lower cholesterol, especially LDL (bad) cholesterol, and may thus decrease your risk of heart disease.

Protein

Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains. The major protein in oats — at 80% of the total content — is avenalin, which isn’t found in any other grain but is similar to legume proteins. The minor protein avenin is related to wheat gluten. However, pure oats are considered safe for most people with gluten intolerance.

Vitamins and minerals

Oats are high in many vitamins and minerals, including:

Manganese: Typically found in high amounts in whole grains, this trace mineral is important for development, growth, and metabolism.

Phosphorus: This mineral is important for bone health and tissue maintenance.

Copper: An antioxidant mineral often lacking in the Western diet, copper is considered important for heart health.

Vitamin B1: Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts, and meat.

Iron: As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.

Selenium: This antioxidant is important for various processes in your body. Low selenium levels are associated with an increased risk of premature death and impaired immune and mental function.

Magnesium: Often lacking in the diet, this mineral is important for numerous processes in your body.

Zinc: This mineral participates in many chemical reactions in your body and is important for overall health.

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