Oats lower after-meal blood glucose (by 24 points in some diabetics), blood pressure, cholesterol, hunger, skin...

Originally shared by Alex P

Oats lower after-meal blood glucose (by 24 points in some diabetics), blood pressure, cholesterol, hunger, skin inflammation and dryness, prevent cancer and obesity, support immune and hair-cartilage-skin health. Oats also have 2.4 times more protein than rice and more protein in 100 grams than all other grains (quinoa and buckwheat included) and the protein quality score 95 is higher than Burger King hamburger beef 69, rice 71, wheat 52, barley 73 ► https://plus.google.com/+AlexPsi/posts/DmMpkJ9LN3A has a list of 140+ foods with more complete protein than hamburger beef. They can be eaten whole oats soaked in water (this is 100% raw) or as rolled oats (they are steamed so that enzymes are destroyed at high temp, making them semi-cooked). Soaked Raw Oats or rolled oats can be added to smoothies. Rolled oats are the least processed "cereal" one can buy in a store (they only steam it a little at 215F to inactivate enzymes that would make oats go rancid within 4 days otherwise after the bran is removed) - with no additives, no chemicals and the awful stuff they add to bread sometimes, etc. Oatmeal and rolled oats, quick oats have the least AGEs (advanced glycation end products) of the cereals out there. The glycemic index is lowest for raw soaked oats, followed by rolled oats, then quick oats, then instant oatmeal. That's why many 98-100% raw vegans are adding raw soaked oats (the whole grain) or even rolled or quick oats (rolled oats take longer to cook, but many raw vegans or 98% raw vegans eat rolled or quick oats directly, no cooking, no issues) sometimes to diversify protein sources, especially since quick or rolled oats are less than 1$ a pound at most grocery stores and have no chemicals or preservatives added. By weight, rolled or quick oats have 114 times more cysteine and 103 times more methionine than onion, 38 times more cystine and 12 times more methionine than zucchini, 16 times more cystine than broccoli, 50 times more cystine than tomatoes, 228 times more cystine than watermelon. Cysteine or cystine (as the Cys-Cys dimer of cysteine is listed on some nutrition websites) is a nonessential amino acid made from the essential amino acid methionine (which is low in vegan diets sometimes) that is often low in veggies - but abundant in grains, seeds, legumes. Cystine is important for optimal cartilage, skin, hair, arterial health. Hair and skin are made up 10-14% Cystine. ► http://nutritiondata.self.com/facts/breakfast-cereals/1597/2. 300 grams of rolled oats added to a smoothie adds 40 grams of protein or 80% of daily needs for most people.

Oat lowers blood pressure ► https://www.ncbi.nlm.nih.gov/pubmed/11978262 - J Fam Pract. 2002 Apr;51(4):369

Avenanthramides, polyphenols in oat, kill colon cancer cells and fiber in oats prevents colon cancer ► https://www.ncbi.nlm.nih.gov/pubmed/21058188 - Nutr Cancer. 2010;62(8):1007-16

Oats may reduce asthma in children ► https://www.ncbi.nlm.nih.gov/pubmed/19674492 - Br J Nutr. 2010 Jan;103(2):266-73.

Oat beta glucans boost the immune system ► https://www.ncbi.nlm.nih.gov/pubmed/19571787 - Minerva Med. 2009 Jun;100(3):237-45

Oats help reduce laxative use in nursing homes, while improving nutrition, body weight and well being of seniors ► https://www.ncbi.nlm.nih.gov/pubmed/19214342 - J Nutr Health Aging. 2009 Feb;13(2):136-9

Beta Glucan in oat has anticancer properties ► https://www.ncbi.nlm.nih.gov/pubmed/26092171 - Int J Biol Macromol. 2015 Sep;80:23-8

3 grams of Beta glucan in oat lowers LDL (bad cholesterol) and total cholesterol 5-10 percent ► https://www.ncbi.nlm.nih.gov/pubmed/21631511 -- Nutr Rev. 2011 Jun;69(6):299-309

Polyphenols (avenanthramides and phenolic acids) in oat prevent the oxidation of bad (LDL) cholesterol, thus preventing arterial plaque formation ► https://www.ncbi.nlm.nih.gov/pubmed/15173412 - J Nutr. 2004 Jun;134(6):1459-66 ► free paper ► http://jn.nutrition.org/content/134/6/1459.long

Instant Oatmeal Increases Satiety, Fullness and Reduces Obesity, Caloric Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal - so eating rolled or quick Oats is much better than eating cereals with oats ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674378/ - free full paper - J Am Coll Nutr. 2016 Jan 2; 35(1): 41–49

Health Canada agrees that beta glucan in oat lowers cholesterol ► https://www.ncbi.nlm.nih.gov/pubmed/25933163 - Appl Physiol Nutr Metab. 2015 Jun;40(6):535-42

After only 5 weeks, oat milk led to lower cholesterol ► https://www.ncbi.nlm.nih.gov/pubmed/10749030 - Ann Nutr Metab. 1999;43(5):301-9

Oat-bran cereal (equivalent to 25 grams of oat bran/day) lowers serum total and LDL cholesterol in hypercholesterolemic men by 5.4 and 8.5% ► https://www.ncbi.nlm.nih.gov/pubmed/2168123 - Am J Clin Nutr. 1990 Sep;52(3):495-9

100 grams of oats daily for 30 days lowered the after meal glucose by 24mg/dL, total cholesterol by 13 mg/dL, A1c by 0.64%. It also lowered serum lipids and weight gain in Type 2 diabetics - Randomized Control Trial ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/ - free full paper - Nutrients. 2016 Sep; 8(9): 549

Colloidal oatmeal is an effective anti-inflammatory topical treatment for irritated or dry skin. That's why people use the milky oat water resulting from mixing water with rolled or quick oats (and colloidal oatmeal) on their face at times ► https://www.ncbi.nlm.nih.gov/pubmed/25607907 - J Drugs Dermatol. 2015 Jan;14(1):43-8. Oat in colloidal form is a centuries-old topical treatment for a variety of skin conditions, including skin rashes, erythema, burns, itch, and eczema. https://www.ncbi.nlm.nih.gov/pubmed/17373175 - J Drugs Dermatol. 2007 Feb;6(2):167-70. - explains that "colloidal oatmeal is available in various dosage forms from powders for the bath to shampoos, shaving gels, and moisturizing creams".

Oat intake significantly lowers fasting insulin concentrations ► https://www.ncbi.nlm.nih.gov/pubmed/24787712 - Br J Nutr. 2014 Aug 14;112(3):457-66

People with digestive issues may be sensitive to lectins found in dairy, breads, seafood, nuts, seeds, grains and legumes, and cooking, soaking, sprouting does not remove all lectins - so proceed slowly if you never ate this food. If problems arise, switch to other vegan protein sources.

► VEGANISM ◄

For 100+ reasons I didn't eat meat for 21 years and dairy for 13 years (12% of millennials have already given up meat in America) see ► https://plus.google.com/+AlexPsi/posts/Hz1V4iQUyyJ. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.💜😊💜

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