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!

12 Amazing Benefits Of Kidney Beans And Recipes

One of the many varieties of beans, kidney beans are distinctive in their shape and color. They derive their name from their shape, similar to a kidney, and they are also red in color (in most cases). Considered a varietal of the common bean, which is scientifically known as Phaseolus vulgaris, kidney beans are most frequently found in chili, a spicy stew, all around the world and is particularly popular in regions of India and throughout Central America. Kidney beans come in various types including white kidney beans, red kidney beans, and lightly speckled kidney beans. You may also find them in striped, mottled, cream, purple and even black varieties.

Kidney Beans Nutrition

Like many other types of beans, kidney beans are densely packed with nutrients that are critical to our health, which explains why they are a staple food in many cultural cuisines. [1] For a relatively low cost, kidney beans can provide significant levels of dietary fiber, folate, phosphoruscopperproteinironmagnesiumpotassium, molybdenum and vitamin B1. A single cup of these beans represents at least 20% of your daily requirement for these nutrients; for some of these essential minerals and vitamins, it delivers more than 40% of the daily suggestion. The diverse range of nutrients naturally leads to an impressive list of health effects that these beans can provide.

Health Benefits of Kidney Beans

The most notable health benefits of kidney beans include their ability to detoxify the body, improve digestion, lower blood pressure, lower cholesterol levels, increase muscle mass, prevent diabetes, boost circulation, reduce birth defect risk, stimulate the immune system, aid vision health, promote strong bones, support energy levels and strengthen cognitive health, among others.

Control Diabetes

The high level of dietary fiber found in kidney beans is great for people looking to control their diabetes or lower its risk. High-fiber foods can regulate the amount of blood sugar and insulin in the body, helping to reduce the dangers of spikes and drops in glucose and stabilize energy levels. [2]

Lower Cholesterol Levels

Another major benefit of the dietary fiber in kidney beans is its ability to lower LDL cholesterol levels and reduce the risk of coronary heartdiseases. [3] By providing a healthy balance to cholesterol, kidney beans can help lower your chances of developing atherosclerosis and suffering a heart attack.

Prevent Birth Defects

A single cup of kidney beans provides more than half of the recommended amount of folate in the body. Folic acid’s most notable benefit is that it can reduce the risk of neural tube defects in infants, which makes it a critical nutrient for expecting mothers. [4]

Promote Muscle Growth

Kidney beans are one of the best sources of plant protein that you can add to your diet, as a single cup offers nearly 15 grams of protein. Lean protein breaks down into crucial amino acids that are used for energy production and the growth of muscle tissue, so if you are trying to bulk up and burn fat, kidney bean-filled foods are an excellent option. [5]

Boost Immune System

Although the amount of vitamin C is not as high as in other vegetables or fruits, it does contain more than 10% of your daily recommendation in each cup of kidney beans. [6] This can stimulate the immune system and promote the production of white blood cells, which are the body’s first line of defense against foreign pathogens. It is also critical for collagen production and thus helps repair processes throughout the body.

Eye Care

Boasting a high level of beta-carotene, which breaks down into vitamin A, kidney beans are known for their impact on vision health. [7] Vitamin A specifically targets oxidative stress in the retina, helping to prevent the occurrence of macular degeneration and the development of cataracts.

Lower Blood Pressure

1 cup of kidney beans holds approximately 20% of your daily recommended amount of potassium, which is a critical vasodilator that can boost heart health. By reducing the amount of strain on the cardiovascular system and relaxing blood vessels and arteries, potassium helps to lower the risk of heart attack, stroke, and coronary heart disease. [8]

Boost Circulation

There is an impressive amount of iron in kidney beans, with more than 20% of your daily recommended amount. [9] Iron is a key component in the production of red blood cells, so a diet high in kidney beans will boost circulation and cardiovascular health, while also increasing energy levels and delivering oxygen to extremities and areas of the body that need resources the most.

Increase Bone Mineral Density

The list of minerals found in kidney beans includes phosphorus, magnesium, copper, and manganese, all of which play a role in bone mineral density. [10] Increasing your mineral uptake will lower your risk of developing osteoporosis, keeping you strong and active as you age.

Stimulate Energy Production

Manganese is an easily overlooked mineral but it plays dozens of key roles in the body, including the production of enzymes that are involved in energy production and mitochondrial function. [11] This means more accessible energy in the body if you add these beans to your daily or weekly diet.

Lower Cognitive Decline

Neurodegenerative diseases come in many forms, but when it comes to preventing memory loss, thiamin has been heavily researched. Kidney beans possess high levels of this vitamin (B1), making it an ally for people as they age, particularly if they are at risk of cognitive decline or suffer from high levels of oxidative stress. [12]

Improve Digestion

The most well-known health benefit of kidney beans is the impact it can have on digestion. Dietary fiber is able to stimulate the production of gastric juices and promote peristaltic motion, which keeps the bowels moving normally. [13] Regular consumption of these fiber-rich beans can help prevent symptoms of constipation and bloating, while also lowering your risk of hemorrhoids and ulcers.

May Help Prevent Cancer

Kidney beans are rich in fiber, which is considered an important nutrient when it comes to preventing cancer. A 2018 study by Cancer Prevention Institute of California and Stanford University suggests that bean fiber, beans, and grains help in reducing the risk of hormone receptor‐negative breast cancer. [14]

White kidney beans are also found to be rich in lectin, which shows anti-proliferative properties. [15]

Research also suggests that kidney beans are able to induce apoptosis and hence, increase the death of cancer cells. [16]

Recipes for Kidney Beans

There are countless ways to add kidney beans to your diet but some of the best recipes include kidney bean curry and turkey chili.

Kidney Bean Curry

Ingredients:

Step 1 – Heat a saucepan, add vegetable oil and sauté sliced onion for 6-8 minutes.

Step 2 – Add the garlic and coriander and cook for 2-3 minutes.

Step 3 – Add the spices and stir thoroughly for 1 minute.

Step 4 – Add the tomatoes and kidney beans and bring the mixture to a boil.

Step 5 – Lower heat and simmer for 15-20 minutes until the curry is thick.

Step 6 – Pour the curry over the cooked basmati rice, serve and enjoy!

Turkey Chili

Ingredients:

Step 1 – Cook the ground turkey in a pot until browned.

Step 2 – Add the onion and heat until it becomes translucent.

Step 3 – Add 1-2 cups of water to the mixture.

Step 4 – Add all other ingredients, including spices to taste.

Step 5 – Bring the mixture to a boil and then lower to a simmer.

Step 6 – Continue heating for 30-40 minutes on low heat.

Step 7 – Serve hot and enjoy!

Organic Grain is available to purchase at SFMart.com

This article is originally posted on Organic Facts