Oats and oatmeal are full of health benefits, according to studies. These consist of decreased blood sugar, weight loss, and a lower chance of heart disease.
Oats are considered one of the most nutritious grains available. They are a gluten-free whole grain that provides essential vitamins, minerals, fiber, and antioxidants.
Below are seven scientifically proven health advantages of consuming oats and oatmeal.
What are oats and oatmeal?
Scientifically known as Avena sativa, oats are a whole-grain food.
Oats take longer to cook, which is why many people prefer their oats in rolled, crushed, or steel-cut form. Instant (quick) oats are the most processed. They cook the fastest, but they may have a mushy consistency.
Porridge is a variant of oatmeal that is prepared by simmering oats in either water or milk. It is often used as a breakfast food.
In addition, they are frequently used in cookies, granola bars, muffins, and other baked goods.
SUMMARY
Oats are a whole-grain food that can be consumed in various forms, including porridge and baked goods.
1. All oats are rich in antioxidants
Whole oats contain high levels of antioxidants and beneficial plant compounds known as polyphenols. Among these, a specific group of antioxidants called avenanthramides stands out, as they are predominantly found in oats (1).
Studies have indicated that avenanthramides can potentially contribute to reducing blood pressure levels by promoting the production of nitric oxide gas. This gas molecule aids in the dilation or widening of blood vessels, thereby improving blood circulation.
Furthermore, avenanthramides possess anti-inflammatory properties and can alleviate itching sensations (2).
SUMMARY
Oats have high levels of antioxidants, including avenanthramides, which can potentially reduce blood pressure and improve blood circulation.
2. Oats contain soluble fiber
Oats are a great source of soluble fiber, which is a type of fiber that breaks down in water to form a gel-like substance in your intestines.
Beta-glucan has many health benefits, including:
- Decreased insulin response and blood glucose levels
- Improved development of beneficial bacteria in the digestive tract
- Control type 2 diabetes
3. Improve blood sugar
Type 2 diabetes, also known as type 1 diabetes, is a condition in which blood sugar levels are too high. This is because the body is not as sensitive to insulin, the hormone that helps keep blood sugar levels in check. Oats may be beneficial for people with type 2 diabetes, especially those who are overweight or obese.
Beta-glucan is responsible for these effects, mainly because it forms a thick gel that slows gastric emptying and allows glucose to be absorbed into the bloodstream. Oats and barley contain beta-glucans that may also increase insulin sensitivity.
However, a randomized clinical trial conducted in 2016 did not show an increase in insulin sensitivity. Further research is needed.
SUMMARY
Oats and barley may increase insulin sensitivity for people with type 2 diabetes, but more research is needed.
4. Oatmeal helps you lose weight
Oatmeal (or porridge) is not only one of the best breakfast foods, but it is also one of the most filling. Eating foods that are filling can help you eat fewer calories and lose weight (3). Because oatmeal reduces the amount of time it takes for your stomach to digest food, it may make you feel hungrier.
In addition, beta-glucan has been shown to increase the production of a hormone called peptide YY in the gut. PYY is a satiety hormone that is produced in response to food and has been shown to reduce your calorie intake and reduce your risk of obesity.
SUMMARY
Oatmeal is a filling breakfast food that can help you eat fewer calories and lose weight.
5. Benefits of skin
It is not by chance that oats are commonly included in a wide range of skincare products. Manufacturers frequently refer to finely ground oats as “colloidal oatmeal.”
In 2003, the FDA granted approval to colloidal oatmeal as a substance for protecting the skin. However, oats have been utilized for a considerable period of time in the management of itch and anti-irritant properties in a variety of skin conditions (2).
For instance, oatmeal-based skin care products may help reduce the discomfort associated with eczema symptoms. Keep in mind that the benefits of oatmeal for skin care only apply to the oats that are applied to your skin, not the oats that you eat.
SUMMARY
Oats are commonly used in skincare products due to their anti-inflammatory properties and ability to alleviate itching.
6. Decrease the risk of childhood asthma
Asthma is one of the most common chronic diseases in children (4).
Inflammatory airway disease is a condition that affects the airways, which are the tubes that allow air to enter and exit a person’s lungs. While not all children with this condition suffer from it, many of them suffer from recurrent coughing, difficulty breathing, and difficulty breathing.
Some studies suggest that oats can actually prevent asthma in children by introducing oats early in their lives. However, there is still some debate as to whether oats can prevent asthma in children (5).
SUMMARY
Introducing oats at an early age can help prevent asthma, which is a common condition among children.
7. Oats can reduce cholesterol
Heart disease is one of the top causes of death worldwide. One of the main risk factors for heart disease is high cholesterol levels in the blood.
Numerous research studies have demonstrated the efficacy of beta-glucan fiber found in oats in effectively lowering both overall cholesterol and LDL (commonly known as “bad” cholesterol) levels.
The consumption of beta-glucan has been linked to an increase in the secretion of bile that contains cholesterol, thereby reducing the amount of cholesterol circulating in the bloodstream.
Oats may also safeguard LDL (bad) cholesterol against oxidation.
The oxidation process of LDL (bad) cholesterol takes place upon interaction with free radicals. This constitutes a pivotal stage in the advancement of heart disease.
LDL cholesterol triggers inflammation within the arteries, causes tissue damage, and heightens the likelihood of heart attacks and strokes.
SUMMARY
Oats contain beta-glucan fiber that can lower overall cholesterol and LDL levels, protecting against oxidation and heart disease.
Nutrient-Rich
Oats have a well-balanced nutritional profile. They contain a good amount of carbohydrates and fiber, such as beta-glucan fiber. They are also a great source of high-quality protein, which is rich in essential amino acids.
Oats are rich in a variety of vitamins and minerals, as well as plant compounds that act as antioxidants.
1 cup of dry oats contains 40.5 g of oats (6).
- Manganese: 63.91% of the daily value (DV)
- Phosphorus: 13.3% of the DV
- Magnesium: 13.3% of the DV
- Copper: 17.6% of the DV
- Iron: 9.4% of the DV
- Zinc: 13.4% of the DV
- Folate: 3.24% of the DV
- Vitamin B1 (thiamin): 15.5% of the DV
- Vitamin B5 (pantothenic acid): 9.07% of the DV
- smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin).
One cup of ready-to-eat oatmeal (half a cup of dry oats and water) also contains:
- 27.4 grams (g) of carbs
- 5.3 g of protein
- 2.6 g of fat
- 4 g of fiber
- 153.5 calories
SUMMARY
Oats are a good source of carbohydrates, fiber, and protein. They also contain vitamins and minerals, as well as plant compounds that act as antioxidants.
How to use oats in your diet
Oats can be enjoyed in a variety of ways. One of the most common ways to enjoy oats is by eating oatmeal for breakfast.
To prepare a serving of oatmeal, gather the following ingredients:
- 1/2 cup of rolled oats
- 1 cup (250 ml) of water or milk
- A pinch of salt These components are essential for making a delicious bowl of oatmeal.
Put all the ingredients together in a large pot and bring it to a boil. Once boiling, reduce the heat to low and cook the oats on the stovetop, stirring frequently, until they are soft and cooked through.
If you want to make oatmeal taste better and more nutritious, add cinnamon, fruit, nuts and seeds, or Greek yogurt.
Oats can also be added to a variety of other foods, such as bread, cookies, muffins, and other breakfast cereals.
Oats are naturally gluten-free, but they can sometimes contain traces of gluten. This is because they are harvested and processed with the same equipment used to harvest and process other types of gluten-bearing grains. If you suffer from celiac disease or are sensitive to gluten, opt for gluten-free oat products.
SUMMARY
Oats can be enjoyed for breakfast by boiling rolled oats with water, milk, and salt. Adding cinnamon, fruit, nuts, seeds, or Greek yogurt can enhance the taste.
FAQ
1. Are oats carbs or proteins?
Oats belong to the category of grains, which are classified as carbohydrates. In addition, a 1/2-cup serving of dry oats also provides 5.3g of protein.
2. Are oats and oatmeal similar?
Oats are the seeds of the oats plant. Oats are used to make oatmeal. Oatmeal is a type of porridge.
3. Is oatmeal healthy?
Yes, thanks to all of the above, you can enjoy a bowl of oatmeal in the morning and feel good about it. Toppings: Stick to fresh fruits and nuts, and use low-fat or non-dairy milk.
4. What is the healthiest type of oatmeal?
Yes, thanks to all of the above, you can enjoy a bowl of oatmeal in the morning and feel good about it. Toppings: Stick to fresh fruits and nuts, and use low-fat or non-dairy milk.
The bottom line
Oats are a highly nutritious food that contains essential vitamins, minerals, and antioxidants. Moreover, they possess a higher amount of soluble fiber and protein compared to other grains.
Oats contain unique components such as beta-glucan, a type of soluble fiber, and avenanthramides, which are antioxidants.
The benefits of consuming oats include regulating blood sugar and cholesterol levels, protecting against skin irritation, and relieving constipation.
Furthermore, oats are incredibly satiating, versatile in terms of preparation, and possess numerous properties that contribute to weight loss. Ultimately, oats are considered one of the most nutrient-rich foods available.
