Oats are one of the world’s healthiest grains. They are a source of vital vitamins, minerals, fibre, and antioxidants and are gluten-free whole grains.
According to studies, oats and oatmeal provide several health advantages. These include weight reduction, decreased blood sugar levels, and a decreased risk of cardiovascular disease.
Here are nine scientifically proven health advantages of consuming oats and oatmeal.
What are oatmeal and oats?
Oats, also known technically as Avena sativa, are whole-grain cereals.
The most complete and full type of oats, groats, need a longer cooking period. Most people prefer rolled, crushed, or steel-cut oats for this reason.
Instant (quick) oats are the most processed kind of oats. Although they need the least amount of time to cook, their texture may be mushy.
Oatmeal, which is prepared by boiling oats in water or milk, is widely consumed for breakfast. Oatmeal is often known as porridge.
Additionally, they are often found in muffins, granola bars, cookies, and other baked foods.
Oats are very nutritious.
Oats have a nutritional profile that is well-balanced. They are rich in carbohydrates and fibre, particularly the potent fibre beta-glucan.
They are also an excellent source of high-quality protein, including a healthy proportion of important amino acids.
Important vitamins, minerals, and antioxidant plant components are abundant in oats. A half-cup of dried oats (78 grammes) contains:
- 63.91 per cent of the daily value for manganese (DV)
- Phosphorus: 13.3% of the Daily Value
- Magnesium: 13.3% of the Daily Value
- Copper comprises 17.6% of the DV.
- Iron comprises 9.4% of the DV.
- 13.4 per cent of the DV for zinc.
- 3.24 per cent of the DV for folate
- Vitamin B1 (thiamin): 15.5% of the Daily Value
- Vitamin B5 (pantothenic acid): 9.07% of the Daily Value
- of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 molecules (niacin).
1 cup of oats has 51 grammes of carbohydrates, 13 grammes of protein, 5 grammes of fat, and 8 grammes of fibre. This same portion has only 303 calories.
Therefore, oats are one of the most nutrient-dense foods available.
Whole oats are an excellent source of antioxidants, such as avenanthramides.
Whole oats are rich in antioxidants and polyphenols, which are beneficial plant chemicals. A unique set of antioxidants known as avenanthramides are virtually exclusively present in oats.
By boosting nitric oxide synthesis, avenanthramides may help reduce blood pressure, according to both older and more recent studies. This gas molecule helps dilate blood arteries, hence improving blood flow.
Moreover, avenanthramides have anti-inflammatory and anti-pruritic properties.
Beta-glucan is a potent soluble fibre found in oats.
Large quantities of beta-glucan, a form of soluble fibre, are found in oats. Beta-glucan partly dissolves in water and creates a gel-like substance in the digestive tract.
Among the health advantages of beta-glucan fibre are:
- decreased LDL and total cholesterol
- decreased blood glucose and insulin sensitivity
- enhanced sense of fullness
- increased proliferation of beneficial microorganisms in the gastrointestinal tract
They may reduce cholesterol levels and safeguard LDL cholesterol from deterioration.
Globally, heart disease is the leading cause of mortality. High cholesterol levels are a key risk factor.
Numerous studies have shown that the beta-glucan fibre in oats reduces total and LDL (bad) cholesterol levels.
Beta-glucan may promote the discharge of cholesterol-rich bile, resulting in a decrease in blood cholesterol levels.
Oats may also prevent the oxidation of LDL (bad) cholesterol.
LDL (bad) cholesterol is oxidised when it interacts with free radicals. This is an additional essential stage in the course of heart disease. It inflames the arteries, destroys the tissues, and may increase the risk of heart attacks and strokes.
Oats may help regulate blood sugar
Type 2 diabetes is a prevalent disease characterised by dramatically high blood glucose levels. Diabetes often stems from reduced insulin sensitivity.
Blood sugar levels may be reduced by consuming oats, particularly in those with obesity or type 2 diabetes. Both oats and barley contain beta-glucan, which may enhance insulin sensitivity.
Nonetheless, a 2016 randomised clinical study found no increase in insulin sensitivity, thus further research is required.
The capacity of beta-glucan to produce a thick gel that slows the emptying of the stomach and absorption of glucose into the blood is primarily responsible for these effects.
Oatmeal is quite filling and may aid with weight loss.
Oatmeal (porridge) is not only a delightful morning item, but it is also rather satisfying.
Consuming full meals may aid in consuming fewer calories and weight loss.
By slowing the rate at which your stomach empties, beta-glucan in oatmeal may boost your sense of fullness.
Beta-glucan may also stimulate the release of the hormone peptide YY (PYY), which is generated in the stomach in response to food consumption. This satiety hormone has been demonstrated to lower calorie consumption and may lessen the risk of obesity.
The oatmeal powder may aid with skin care.
It is not a coincidence that several skin care products include oats. Manufacturers of these items often refer to finely ground oats as “colloidal oatmeal.”
In 2003, the FDA authorised colloidal oatmeal as a skin-protecting agent. However, oats have a long history of usage as an anti-itch and anti-irritant remedy for a variety of skin disorders.
For instance, oat-based skin creams may alleviate the irritating symptoms of eczema.
Note that the skin care advantages of oats only apply to oats that are applied to the skin and not those that are consumed.
They might reduce the likelihood of infantile asthma
Asthma is the most prevalent chronic disease among children.
It is an inflammatory condition of the airways, which are the tubes that transport air into and out of the lungs.
Despite the fact that not all children exhibit identical symptoms, many suffer from recurring coughing, wheezing, and shortness of breath.
Research from the past shows that, for example, the early introduction of oats may actually prevent youngsters from acquiring asthma.
The consumption of oats by newborns before the age of six months is connected with a reduced incidence of childhood asthma, according to one research.
Oats may aid in the relief of constipation
Constipation affects people of all ages and ethnic groups. This refers to infrequent, irregular, and difficult-to-pass bowel motions.
Constipation affects around 16 per 100 individuals and 33 per 100 persons aged 60 and older.
Studies suggest that oat bran, the grain’s fibre-rich outer layer, may aid in relieving constipation in older persons.
One study indicated that the well-being of 30 older persons increased when they ingested oat bran-containing soup or dessert every day for 12 weeks.
In addition, following the 3-month research, 59% of these individuals were able to cease taking laxatives, while laxative usage rose by 8% in the control group.
It has also been shown that oat bran reduces gastrointestinal symptoms and improves digestion in individuals with ulcerative colitis.
However, although soluble fibre in oats is useful against constipation in general, it has been shown to be less effective against opioid-induced constipation because it does not impact the motility of the colon, which the medicines may block.
How to include oats in one’s diet
Oats may be consumed in several ways. The most common method is simply to have oats (porridge) for breakfast.
Here are the ingredients for oatmeal:
- 1/2 ounce of rolled oats
- 1 cup (250 ml) of milk or water
- A grain of salt
In a saucepan, combine the ingredients and bring to a boil. Reduce heat to a simmer and cook oats until soft, stirring periodically.
To enhance the flavour and nutritional value of oats, cinnamon, fruits, nuts, seeds, and Greek yoghurt may be added.
Oats are often added to bread, muesli, granola, and other baked foods.
Oats, which are normally gluten-free, are sometimes contaminated with gluten. Because they may be harvested and processed using the same machinery as gluten-containing cereals.
If you have celiac disease or gluten intolerance, consider gluten-free-certified oat products.
Oats are quite nutritious.
Oatmeal is a nutrient-dense food that is rich in vitamins, minerals, and antioxidants. In addition, they contain more fibre and protein than other grains.
Oats contain many unique substances, including the soluble fibre beta-glucan and the antioxidants known as avenanthramides.
Reduced blood sugar and cholesterol levels, protection against skin irritation, and constipation relief are among the benefits.
In addition, they are quite filling and contain several qualities that should make them a weight loss-friendly meal.
Oats are among the most nutrient-dense foods that can be consumed.