The term “swallow” is widely used in Nigeria to describe starchy foods that are cooked to a dense paste and eaten with various soups. They are called “swallows” because of the method of eating, i.e. using your fingers, take a morsel of paste, dip it in soup and swallow.
Oatmeal swallow powder is made by blending or grinding oats till they become a fine powder similar to what you get when you touch semolina. Oatmeal swallow powder is very popular in Nigeria among weight watchers because of the many benefits it confers especially when used with a rich vegetable soup.
Health Benefit Of Oatmeal Swallow
Rich in Antioxidants. Oatmeal swallows are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects. In fact, a study published in 2010 in “Nutrition and Cancer” showed the avenanthramides in oats decreased the spread of colon cancer cells. Ferulic acid is also found in large amounts in oats. This is another antioxidant.
Promote growth of healthy bacteria. The beta-glucan in oatmeal swallow forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut. A small study examining oatmeal’s effect on bacterial growth found that it could have a positive effect.
Very Nutritious. The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains. Oats are loaded with important vitamins, minerals and antioxidant plant compounds.
Reduces cholesterol. Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!
Promotes good sleep. Our society has ingrained in us that oatmeal is a breakfast food, although it is also a wise choice before bedtime. In fact, the Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy. Why is oatmeal swallow good before bed? Well, oats actually contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep, according to Dr. Oz. Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain.
Managing weight. Oatmeal swallow is rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods. Feeling full can help a person reduce their portion size and achieve their weight loss goals. Researchers looking at the effect of oatmeal on appetite concluded that it increased fullness and decreased the desire to eat for the next 4 hours.
Stabilizes blood sugar. What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream (aka, it has a low glycemic index). It’s important to note that steel cut oats will have more of an effect on stabilizing your blood sugar than instant oats, because they are less processed and thus have more soluble fiber. Another added bonus, is because it takes longer to digest, you will feel full longer! The low glycemic index of Oatmeal swallow is one of the best benefits for diabetics. In fact, one study in the Journal of Clinical Nutrition mentioned that diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.
Reduces blood pressure. We all know that heart disease is a major problem in Africa and throughout the world. One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or whole-meal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!
Watch this Video on how to make Oatmeal Swallow READ: Health Benefits and Side Effects of Semovita
