Oats are scientifically known as Avena sativa….a type of cereal grain primarily grown for their edible seeds, which are commonly consumed by humans and used as livestock feed. Although, there are numerous benefits to eating oats that outweigh the potential downsides, you need to caution yourself from overindulging. Let’s look at the 5 main benefits of eating oats first:
The potential downsides of eating oats are possible digestive issues, blood sugar spikes, and gluten contamination. Eating oats is generally not considered bad for you, but there are a few potential downsides to be aware of:
For most people, the potential benefits of eating oats, such as their fiber, protein, and nutrient content outweigh the potential downside.
Eat oats in moderation and choose plain, unsweetened oats with healthy toppings to help minimize any negative effects.
If people are unfortunate to experience any of the negative side effects then look for gluten-free and allergy-friendly substitutes Here are some of the best alternatives:
Quinoa is a highly nutritious pseudo-grain rich in protein, fiber, and essential vitamins and minerals. It can be cooked similarly to oats and used in recipes such as porridge, granola, or baked goods.
Rice flakes, also known as flattened rice, are a gluten-free alternative to oats. and have a mild flavor that can be used in recipes like porridge, breakfast bars, or crispy treats.
Millet is a gluten-free ancient grain that has a nutty flavor with a light texture . It is high in protein, fiber, and various nutrients, making it suitable for dishes like porridge, grits, pilafs, salads, or baked goods.
Buckwheat is not a type of wheat and is naturally gluten-free with na nutty flavor. Buckwheat groats can be cooked and used in recipes similar to oats. It has a nutty flavor and is high in B vitamins, fiber, iron, magnesium, phosphorus, and zinc.
Chia seeds are rich in fiber, calcium, protein, and antioxidants and can be added to smoothies or mixed with yogurt. It can also be used to replace bread crumbs in meatballs and burgers.
Flaxseed meal is high in protein and fiber and can be used as a substitute for oats in various recipes.
Amaranth is another gluten-free pseudo-grain that is high in protein, calcium, iron, and fiber. Try toasting it before cooking to bring out its nutty flavor and use it as a creamy hot breakfast cereal.
Choosing certified gluten-free oats or using the alternatives described above offers numerous health benefits that outweigh the potential drawbacks.
References:
https://www.healthline.com/nutrition/foods/oats
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
https://foodrevolution.org/blog/oats/
https://www.eatthis.com/reason-shouldnt-eat-oatmeal/
https://www.webmd.com/vitamins/ai/ingredientmono-814/oats
https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
https://naturesplus.com/blogs/recipes/alternatives-to-oatmeal
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