4 Health Benefits of Oats

Jumping on the organic food bandwagon? Then you’re probably no stranger to oats. Oats have numerous health benefits which have made it a popular choice for home remedies for skin care and other beauty tips as well.

Asian cuisines and recipes are some of the most frequent users of oats and know how to make them more delicious. Even your pets, if you have dogs and cats, can benefit from oats!

What are oats?

Oats are probably the most famous breakfast choice because they’re one the healthiest breakfast option available. Lots of studies have shown that oats and oatmeal have a positive impact on your health.

If it wasn’t already too obvious, oats are a whole grain food that makes oatmeal. The best kind of oats to cook are the ones which are either rolled or crushed since they take less time to cook.

How to eat oats?

Cooked oats are also commonly known as porridge. The simplest way to make them is by boiling them in water or milk, according to your dietary requirement or personal preference. They can also be made overnight. Honey can be added to sweeten them naturally and a dash of cinnamon adds flavor.

Some popular toppings on oatmeal include bananas, blueberries, strawberries, goji berries, almonds, walnuts etc. Oatmeal cookies are also very popular amongst those who prefer healthier choices.

1.     High in nutrition

Oats are very well balanced when it comes to the nutritional composition. They are rich and abundant in essential carbohydrates and fiber and contain a fiber known as beta-glucan. They are packed with high protein and antioxidants such as zinc, magnesium and copper.

2.     They lower cholesterol levels

High blood cholesterol can lead to heart diseases. There has been ample research on the effects of beta-glucan fiber on reducing total and LDL cholesterol levels. This fiber increases the excretion of bile which is rich in cholesterol, which automatically regulates the levels of cholesterol in the blood.

It also prevents LDL cholesterol from oxidizing too fast which reduces the risk of inflammation in the arteries and tissue damage.

3.     Improves blood sugar control

High blood sugar can cause type 2 diabetes to develop because the body develops a resistance to the hormone insulin. People who tend to be overweight or have been diagnosed with type 2 diabetes can benefit from eating oatmeal regularly. It also helps to improve insulin sensitivity.

4.     Oatmeal helps to lose weight

Oatmeal tends to fill you up for longer periods. Having a bowl of oatmeal first thing in the morning gives your body the signal that it’s full even though you consume fewer calories. This reduces your urge to eat other junk foods throughout the day.

 

All kinds of organic oats are available at SF Mart. For those willing to incorporate healthy foods in their lifestyle, you can start with oats. Order them online on their website and start eating healthy from today!

10 Incredible Benefits Of Rice

The health benefits of rice include its ability to provide instant energy, regulate and improve bowel movements, stabilize blood sugar levels, and slow down the aging process. It also plays a role in providing vitamin B1 to the human body.

Other benefits include its ability to aid in skin care, boost metabolism, regulate digestion, and reduce high blood pressure. It helps in weight loss, boosts the immune system, and provides protection against dysentery, cancer, and heart diseases.

What Is Rice?

Rice is cereal grain, which belongs to the grass species Oryza sativa and Oryza glaberrima, also known as Asian and Australian rice respectively. The grain comes in more than 40,000 varieties with different shapes, sizes, texture, aroma, and colors.

Different types of rice include white, brown, wild, jasmine, and sushirice, among others. They can be long grain, medium grain, and short grain rice.

Rice Nutrition

Most varieties contain a high amount of carbohydrates and protein. The fiber content varies according to types of rice. For eg., brown rice has more fiber than white rice and therefore, is a healthy option. It is also rich in minerals like calciumironmagnesiumphosphoruspotassiummanganeseselenium, and copper. The vitamins in it include niacinpantothenic acid, and thiamin. It is a great food for people wanting a gluten-free option and it contains negligible fat.

For most people, rice is synonymous with short-grained white rice. This variety is considered healthy as it contains most of the nutrients and is rich in omega-6 fatty acids, which are known for their pro-inflammatory properties. However, it is generally low in vitamins and minerals.

Health Benefits Of Rice

It is a fundamental food in many cuisines around the world and is an important cereal crop that feeds more than half of the world’s population. The health benefits of this widespread crop are explained below.

Provides Energy

Since rice is abundant in carbohydrates, it acts as fuel for the body and aids in the normal functioning of the brain. Carbohydrates are metabolized by the body and turned into functional, usable energy. The vitamins, minerals, and organic components found in it increase the functioning and metabolic activity of all the organs, which further increases energy levels.

Prevents Obesity

Rice forms an integral part of a balanced diet as it can provide nutrients without having any negative impacts on health. Low levels of fat, cholesterol, and sodium also help reduce obesity and associated conditions.

Gluten-free

Rice naturally does not contain any gluten and hence, causes no inflammation in the gut. This means that people suffering from celiacdisease can easily include it in their diet.

Controls Blood Pressure

Rice is low in sodium, so it is considered one of the best foods for those suffering [3] from hypertension. Sodium can cause veins and arteries to constrict, increasing stress and strain on the cardiovascular system as the blood pressure increases. This is also associated with heart conditions like atherosclerosis, heart attacks, and strokes, so avoiding an excess of this mineral is always a good idea.

Rice2Prevents Cancer

Whole grain variety of brown rice, is rich in insoluble fiber that helps protect against many types of cancer. Scientists and researchers believe that such insoluble fibers are vital for protecting the body against the development and metastasis of cancerous cells. Fiber is beneficial in defending against colorectal and intestinal cancer. However, besides fiber, it also has natural [4] antioxidants like vitamin Cvitamin A, and phenolic and flavonoid compounds, which help scour free radicals from the body.

Skin Care

Medical experts say that powdered rice can be applied topically to cure skin conditions. On the Indian subcontinent, rice water is readily prescribed by Ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces [5]. The phenolic compounds, particularly in brown or wild variety, have anti-inflammatory properties, so they are also good for soothing irritation and redness. Whether consumed or topically applied, it tends to relieve a number of skin conditions. The antioxidant capacity also helps delay the appearance of wrinkles and other premature signs of aging that affect the skin.

Prevents Alzheimer’s Disease

Brown rice is said to contain high levels of nutrients that stimulate the growth and the activity of neurotransmitters, subsequently helping in preventing Alzheimer’s disease to a considerable extent. Various species of wild rice have been shown to stimulate [6] neuroprotective enzymes in the brain, which inhibit the effects of free radicals and other toxins that can cause dementia and Alzheimer’s disease.

Diuretic & Digestive Qualities

The husk of rice is considered to be an effective [7] medicine to treat dysentery. As a diuretic, it helps you eliminate toxins from the body like uric acid, and even lose weight, since approximately 4% of urine is actually made up of body fat! The high fiber content also increases bowel movement regularity and protects against various types of cancer, as well as reducing the chances of cardiovascular diseases. Chinese people believe that rice considerably increases appetite, cures stomach ailments, and reduces all digestive problems.

Improves Metabolism

Rice is an excellent source [8] of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine, and riboflavin. These vitamins provide the foundation for the body’s metabolism, immune system health, and general functioning of the organs.

Boosts Cardiovascular Health

Rice bran oil is known to have antioxidant properties that promote cardiovascular strength by reducing [10]cholesterol levels in the body. Wild and brown rice varieties are far better than the white variety since the husk of the grain is where much of the nutrients are; ironically, the husk is removed in white rice preparation.

Rice

Relieves IBS

Rice has resistant [11] starch, which reaches the bowels and stimulates the growth of useful bacteria that help with normal bowel movements. Also, this insoluble rice is very useful in reducing the effects of conditions like irritable bowel syndrome (IBS) and diarrhea.

Other Benefits

Rice can prevent chronic constipation. The insoluble fiber in it acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Brown rice and whole grains are known to be rich in insoluble fiber. However, it is also advisable to drink lots of water for relieving your constipated condition, in addition to eating fibrous foods.

Diabetics should [9] include the brown variety rather than the white one, which contains low levels of the glycemic index. As little as one cup of brown rice on a daily basis provides a person with almost 100% of their daily manganese requirement, which helps produce energy from carbohydrates and protein. It is also beneficial for normal functioning of the nervous system and the production of sex hormones.

Rice Selection

People choose different types of rice depending on their culinary needs, availability, and its potential health benefits as well. It can also be defined by the length of each grain. Asian cuisines specialize in long grained ones, whereas American countries prefer short or medium length grains.

Recent Updates on Rice

According to the International Rice Research Institute in the Philippines, the nutritional value of rice needs to be improved even more so that it benefits mankind. Being the most dominant cereal crop in most of the world, it can improve the lives of millions who consume it.

Efforts are currently being made to increase the micro-nutrient value of this grain by combining traditional methods of growing crops with modern biotechnology. The institute further states that the development of rice with high iron and zinc compounds could be possible through bio-fortification. This can also induce high-quality yields, which could be eagerly accepted by farmers as well as the consumers for longer, healthier lives.

Everything you need to know about black beans

Black beans are classified as legumes. Also known as turtle beans because of their hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant.

Like other legumes, such as peanuts, peas, and lentils, black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

It provides a nutritional profile of the black bean and an in-depth look at its possible health benefits, how to incorporate black beans into your diet, and any potential health risks of consuming black beans.

Fast facts on black beansHere are some key points about black beans. More detail and supporting information is in the main article.

  • Among other benefits, black beans may help strengthen bones.
  • Black beans contain quercetin and saponins which can protect the heart.
  • Black beans contain around 114 kilocalories per half-cup.

Benefits

The potential health benefits of black beans include:

1) Maintaining healthy bones

black beans

Black beans are high in protein and fiber.

The iron, phosphorus, calciummagnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.

Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.

Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone. This means it is extremely important to get enough of these nutrients from the diet.

2) Lowering blood pressure

Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

3) Managing diabetes

Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.

The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. This may vary depending on overall intake of calories.

4) Warding off heart disease

The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.

Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

5) Preventing cancer

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

Saponins prevent cancer cells from multiplying and spreading throughout the body.

Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.

Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6) Healthy digestion

Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.

7) Weight loss

Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase the sense of fullness after eating and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.

Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesitydiabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

Nutrition

According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:

  • Energy: 114 kilocalories
  • Protein: 7.62 g
  • Fat: 0.46 g
  • Carbohydrate: 20.39 g
  • Fiber: 7.5 g
  • Sugars: 0.28 g
  • Calcium: 23 milligrams (mg)
  • Iron: 1.81 mg
  • Magnesium: 60 mg
  • Phosphorus: 120 mg
  • Potassium: 305 mg
  • Sodium: 1 mg
  • Zinc: 0.96 mg
  • Thiamin: 0.21 mg
  • Niacin: 0.434 mg
  • Folate: 128 mg
  • Vitamin K: 2.8 mg

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

As with many beans and legumes, black beans contain starch, a form of complex carbohydrate. Starch acts as a “slow burn” energy store that is slowly digested by the body, preventing a spike in blood sugar levels.

Diet

Black beans are available year-round and are often found in grocery stores either dried and packaged or canned. They have a dense, almost meaty texture that makes them a popular source of protein in vegetarian dishes.

If you are using canned black beans, be sure to select those with no added sodium and to drain and rinse them.

When preparing dried black beans, it is important to sort them, picking out any small rocks or other debris that may have wound up in the package. Wash and soak them in water for at least 8 to 10 hours before cooking to achieve optimum flavor and texture.

You can tell they are finished soaking when you can split them easily between your fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress. Soaking beans for longer periods can help to reduce phytates, which may reduce mineral absorption.

Quick tips:

black bean tacos

Mix black beans with vegetables, cheese, and salsa to create a delicious taco salad.

  • Make a hearty black bean soup by blending cooked black beans with onions, tomatoes, and your favorite spices
  • Add black beans to burritos
  • Blend cooked black beans with garlic, onion, fresh cilantro, and lime juice for a quick and easy bean dip
  • Mix black beans, onions, lettuce, tomatoes, avocado, sharp cheddar cheese, and salsa together for a simple taco salad

Try these healthy recipes using black beans:

Risks

Legumes contain oligosaccharides known as galactans – complex sugars that the body cannot digest because it lacks the necessary enzyme – alpha-galactosidase.

Because of this, eating legumes, including black beans, is known to cause some people intestinal gas and discomfort.

If you experience these symptoms associated with legume intake, you may consider slowly introducing them into your diet. Another option is to soak beans longer, opt for sprouted beans, or drain the water used to soak dried legumes. This removes two oligosaccharides, raffinose, and stachyose, and eliminates some of the digestive issues.

It is the total overall eating pattern that is most important in preventing disease and attaining good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.

Organic Black Beans is available to purchase at SFMart.com

This article is originally posted on Medical News Today