Oats are a gluten-free whole grain that provide great amounts of essential vitamins, minerals, antioxidants, and fiber.
They have been shown to have many health benefits, including a reduced risk of heart disease, lower blood sugar levels, and weight loss.
Oats and oatmeal
Known scientifically as Avena sativa, oats are a whole-grain food commonly eaten for breakfast. They are made by boiling oats in hot water or milk.
Most people preferred having rolled, crushed or steel-cut oats instead of oat groats, which is the whole and most intact form of oats, because the latter take a long time to cook.
Being the most highly processed variety, instant (quick) oats take the shortest time to cook and they are soft and pulpy.
Often referred to as porridge, oatmeal are sometimes included in baked goods, including granola bars, muffins, and cookies.
Here are 11 amazing health benefits of eating oats and oatmeal.
1. Oats are highly nutritious
Oats are among the most nutritious foods you can eat.
Having a well-balanced nutrient composition, oats provide decent amounts of carbs and fiber, including the powerful fiber beta-glucan.
Compared to most grains, they also harbor more fat and protein. What’s more, they are loaded with antioxidant plant compounds and essential vitamins and minerals.
Oats nutrition
Half a cup of dry oats provide iron, zinc, folate, copper, magnesium, phosphorus, manganese, vitamin B1 (thiamin), and vitamin B5 (pantothenic acid) with 20%, 20%, 11%, 24%, 34%, 41%, 191%, 39%, and 10% of the reference daily intake (RDI), respectively. This is in addition to smaller amounts of vitamin B3 (niacin), vitamin B6 (pyridoxine), calcium, and potassium.
All these come with 5 grams of fat, 8 grams of fiber, 13 grams of protein, and 51 grams of carbs, but only 303 calories.
2. They can protect LDL cholesterol from damage and lower cholesterol levels
High blood cholesterol is one major risk factor of heart disease—the leading cause of death in the world.
Beta-glucan fiber found in oats has been shown in many studies to be effective at reducing levels of both total and LDL cholesterol.
Beta-glucan may also help reduce circulating levels of cholesterol in the blood by increasing the excretion of cholesterol-rich bile.
LDL (the “bad”) cholesterol oxidation is another crucial step in the development of heart disease. It occurs when LDL reacts with free radicals.
It damages tissues and produces inflammation in arteries, thereby increasing the risk of strokes and heart attacks.
Antioxidants in oats have been reported in one study to prevent oxidation of LDL (the “bad”) cholesterol by working together with vitamin C.
3. They promote blood sugar control
Characterized by increased blood sugar levels, type 2 diabetes usually results from decreased sensitivity to the hormone insulin.
Oats may potentially decrease levels of blood sugar, especially in those who have type 2 diabetes and are overweight, and may also improve insulin sensitivity. This is due to beta-glucan’s ability to form a thick gel that delays the absorption of glucose into the blood and emptying of the stomach.
4. They are loaded with antioxidants, including avenanthramides
Whole oats are an excellent source of antioxidants and beneficial plant compounds called polyphenols.
Avenanthramides are a unique group of antioxidants that are almost solely found in oats. They help increase the production of nitric oxide, thereby reducing blood pressure levels.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide, which is one of the most important molecules for blood vessel health; it helps dilate blood vessels, resulting in better blood flow.
Moreover, avenanthramides have anti-itching and anti-inflammatory effects. Another antioxidant called ferulic acid is also present in large amounts in oats.
5. They provide beta-glucan—a powerful soluble fiber
Beta-glucan is a type of soluble fiber found in large amounts in oats. It dissolves partially in water, forming a thick, gel-like solution in the gut.
Beta-glucan fiber offers the following health benefits:
- Increased feeling of fullness
- Increased growth of good bacteria in the gut
- Reduced levels of LDL and total cholesterol
- Reduced insulin response and blood sugar
6. Finely ground oats may promote good skin
Finely ground oats can be found in many skin care products and are often listed as “colloidal oatmeal.”
Colloidal oatmeal has been approved by the FDA as a skin-protective substance in 2003. However, oats have long been used as treatment of irritation and itch in various skin conditions, e.g., oat-based skin products have been found to improve uncomfortable eczema symptoms.
It is however important to note that skin care benefits can be achieved only when oats are applied to the skin—not eaten.
7. They may help reduce the risk of childhood asthma
Asthma is an inflammatory disorder of the airways that is most common in kids.
Symptoms of this common chronic disease may include shortness of breath, wheezing, and coughing.
Early introduction of solid foods to infants has been believed to increase the risk of developing asthma and other allergic diseases in children. But this is not applicable to all foods, for example, early introduction of oats may be protective.
In fact, feeding oats to infants before the age of 6 months has been reported to reduce risk of childhood asthma.
8. They may help relieve constipation
Consuming oats may help relieve constipation, which happens most often due to inadequate intake of fiber or changes in diet or routine. It is characterized by infrequent, irregular bowel movements that are hard to pass.
Laxatives can be an effective treatment to constipation; however, they are also linked to weight loss and reduced quality of life.
The fiber-rich outer layer of the grain known as oat bran has been indicated in studies to help relieve constipation in older people.
Thirty elderly patients who consumed dessert or soup with oat bran every day for 3 months have been found in one trial to have improved well-being. After the 3-month study, 59% of the patients stopped using laxatives, and an increase in overall laxative use has been observed in the control group.
9. They may improve sleep quality
Oats contain amino acids and other nutrients that help produce melatonin—a sleep-inducing chemical. They become a great bedtime snack when mixed with honey or milk.
They are also packed with vitamin B6, which can help reduce stress. Adding milk and bananas to your oats can help your body relax.
What’s more, oats release serotonin—the key hormone that reduces stress and stabilizes your mood and feelings of well-being.
10. They help boost energy
Oats are loaded with carbs—the body’s main source of energy. That said, oats also offer an energy boost when eaten right as breakfast.
The B vitamins in oats, like folate, niacin, and thiamin, work together to help in energy metabolism.
11. Oatmeal is very filling and may aid weight loss
Oatmeal (porridge) is a very delicious, filling breakfast.
It can be noted that you are most likely to eat fewer calories when you eat filling foods, leading to weight loss.
The beta-glucan in oatmeal can make you feel full by delaying the emptying of your stomach. It may also promote the release of the satiety hormone peptide YY (PYY), which has been shown to limit your calorie intake and reduce your risk of obesity.
Incorporating oats into your diet
Oats are quite versatile that you can enjoy them in several ways. Most people simply eat oatmeal for breakfast.
How to cook oatmeal
Here’s an easy way to cook oatmeal:
You will need 1/2 cup of rolled oats, 250-ml water or milk, and a pinch of salt.
- Combine all ingredients in a pot
- Heat them until they boil
- Reduce heat to a simmer and cook the oats
- Stir occasionally until soft
You can add Greek yogurt, cinnamon, nuts, seeds, and/or fruits to make your oatmeal tastier and even more nutritious.
Oats are also often included in bread, muesli, granola, and baked goods. They are naturally gluten-free; however, considering that they may be harvested and processed using the same equipment as other gluten-containing grains, they can be sometimes contaminated with gluten.
So make sure you pick oat products that are certified as gluten-free, especially if you have gluten sensitivity or celiac disease.
Oats are incredibly good and healthy for you
Loaded with essential vitamins, minerals, and antioxidants, oats are higher in protein and fiber compared to other grains.
They can also contain some unique components, particularly the antioxidants called avenanthramides and the soluble fiber beta-glucan.
Eating oats offers many health benefits, including reduced constipation, protection against skin irritation, lower blood sugar and cholesterol levels. They contain properties that make them a weight loss-friendly food in addition to being very filling.
With all the oats benefits mentioned, there is no doubt that oats are among the most filling and nutritious foods you can eat.
