Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression ( 13, 14). Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose ( 12). The majority of the fiber in oats is soluble, mostly a fiber called beta glucan. Whole oats pack almost 11% fiber, and porridge contains 1.7% fiber. Resistant starch functions like fiber, escaping digestion and improving gut health by feeding your friendly gut bacteria. This form is broken down and absorbed more slowly. ![]() This type is quickly broken down and absorbed as glucose. Three types of starches are found in oats ( 9, 10, 11): It has a higher fat content and a higher viscosity, which is its ability to bind with water ( 6, 7, 8). ![]() ![]() The starch in oats is different than the starch in other grains. Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. Oats are very low in sugar, with only 1% coming from sucrose. The nutrition facts for 1 cup (81 grams) of raw oats are ( 5):Ībout 11% of the carbs is fiber, while 85% is starch.
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