Oats are one of the healthiest foods available. They are gluten-free whole grains packed with essential antioxidants, vitamins, minerals, and fiber. According to several studies, oats and oatmeal have numerous health benefits, including lower blood sugar levels, reduced constipation, weight loss, and a lower risk of heart disease. Below are nine evidence-based health benefits of eating oats and oatmeal.
Oats and Oatmeal
Oats, scientifically known as Avena sativa, are whole grain food. Cooking oat groats, the most intact and whole type of oats, takes a long time. As a result, crushed, rolled, or steel-cut oats are preferred by most people. The most highly processed oats are instant (quick) oats. Although they cook in the shortest amount of time, the texture is mushy.
Oatmeal, often called porridge, is a popular breakfast food created by boiling oats in water or milk. In addition, oats are frequently included in granola bars, cookies, muffins, and other baked items.
1. Incredibly Nutritious
Oats offer a well-balanced nutritional profile. They are high in carbs and fiber, including the potent beta-glucan fiber. They also contain an excellent balance of necessary amino acids and are a great source of high-quality protein.
Oats are an excellent source of essential vitamins, minerals, and antioxidant phytochemicals. Only half a cup (78 grams) of dry oats contains the following nutrients:
- Manganese: 63.91% of the daily value (DV)
- Copper: 17.6% of the DV
- Zinc: 13.4% of the DV
- Magnesium: 13.3% of the DV
- Phosphorus: 13.3% of the DV
- Iron: 9.4% 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
- Small amounts of vitamin B3 (niacin), vitamin B6 (pyridoxine), calcium, and potassium
One cup of oats has 303 calories, 5 grams of fat, 8 g of fiber, 13 g of protein, and 51 g of carbs. As a result, oats are one of the most nutrient-dense foods available.
2. Antioxidant-Rich
Whole oats are loaded with antioxidants and polyphenols, beneficial plant compounds. The most notable antioxidant is avenanthramides, which are almost exclusively found in oats.
In older and newer studies, avenanthramides have been reported to reduce blood pressure by increasing nitric oxide synthesis. In addition, this gas molecule aids in the dilation (widening) of blood arteries, resulting in improved blood flow. Furthermore, avenanthramides also have anti-itching and anti-inflammatory properties.
3. Contain Beta-Glucan
Oats are high in beta-glucan, a powerful soluble fiber. Beta-glucan partially dissolves in water in your stomach and creates a thick, gel-like substance.
The following are a few of the health benefits of beta-glucan fiber:
4. May Lower Cholesterol Levels and Protect LDL Cholesterol
One significant risk factor for heart disease, the leading cause of death globally, is high blood cholesterol. The beta-glucan fiber present in oats has been shown in numerous studies to reduce LDL (bad) and total cholesterol levels. In addition, beta-glucan may boost the discharge of cholesterol-rich bile, lowering cholesterol levels in the bloodstream.
Oats may also help prevent the oxidation of LDL (bad) cholesterol. When LDL (bad) cholesterol reacts with free radicals, it becomes oxidized. This is another phase in the progression of heart disease. It causes artery inflammation and tissue damage and can increase the risk of strokes and heart attacks.
5. May Improve Blood Sugar Control
Type 2 diabetes is a prevalent health condition distinguished by abnormally high blood sugar levels. In addition, a reduction in insulin sensitivity frequently causes it. Oats may lower blood sugar levels, particularly in people with type 2 diabetes or who are overweight. In addition, the beta-glucan in oats (and barley) may improve insulin sensitivity.
However, no improvement in insulin sensitivity was seen in a randomized clinical trial in 2016, indicating that more research is necessary. The capacity of beta-glucan to create a thick gel that delays stomach emptying and glucose absorption into the blood is mainly responsible for these effects.
6. Aid in Weight Loss
Oatmeal is a delicious breakfast food that is also very filling. Consuming filling foods can aid weight loss by helping you eat fewer calories. The beta-glucan in oatmeal may increase your feelings of fullness by delaying the time it takes your stomach to empty food.
Beta-glucan may also encourage the discharge of peptide YY (PYY), a hormone produced in the stomach in response to food consumption. This satiety hormone is linked to calorie restriction and may lower your risk of obesity.
7. May Aid Skin Care
It’s no surprise that oats are used in various skin care treatments. Colloidal oatmeal is a term used to describe finely ground oats. In 2003, the FDA approved colloidal oatmeal as a skin-protective product. However, oats have a long history of alleviating itch and irritation in various skin disorders. For example, eczema symptoms may be relieved with oat-based skin products.
It’s worth noting that the skin-care benefits only apply to oats applied to the skin, not those consumed.
8. Decreases Childhood Asthma Risk
Unfortunately, asthma is a prevalent chronic illness among children. It’s an inflammatory condition affecting the airways, the tubes that deliver air to and from the lungs. While not all children experience the same symptoms, many have chronic wheezing, coughing, and shortness of breath.
Older research suggests that the early introduction of oats may protect kids from getting asthma. According to one study, giving oats to newborns before they reach the age of six months is linked to a lower risk of childhood asthma.
9. Reduces Constipation
Constipation affects people of all ages and populations. Infrequent, irregular, and difficult-to-pass bowel movements are referred to as constipation. Constipation affects roughly 16 out of every 100 adults and approximately 33 out of every 100 adults aged 60 and up.
Oat bran, the fiber-packed outer layer of the grain, has been shown in studies to help reduce constipation in older people. In one study, 30 older adults who ate an oat bran-based soup or dessert every day for 12 weeks felt better. Furthermore, following a 3-month trial, 59% of participants ceased using laxatives, while overall laxative use grew by 8% in the control group.
In people with ulcerative colitis, oat bran has improved digestion and reduced gastrointestinal symptoms. However, while the soluble fiber in oats is normally effective against constipation, it has been reported to be less effective against opioid-induced constipation because it does not impact the colon movement that the medicines may suppress.
How to Add Oats to Your Diet
Oats can be eaten in various ways. Oats (porridge) for breakfast is the most popular method. To make oatmeal, you’ll need the following ingredients:
- 1/2 cup rolled oats
- 1 cup (250 ml) milk or water
- A pinch of salt (optional)
In a pot, combine all of these ingredients and bring to a boil. Reduce the heat to a low simmer and cook the oats until soft, stirring periodically. You can add nuts, dried or fresh fruits, seeds, cinnamon, or Greek yogurt to your oatmeal to make it tastier and more nutritious. Oats are commonly added to bread, baked foods, muesli, and granola.
Although oats are gluten-free by nature, they are occasionally contaminated with gluten. The reason for this: they may be harvested and processed with the same machinery as other gluten-containing cereals. Therefore, choose certified gluten-free oat products if you have gluten sensitivity or celiac disease.
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July 16, 2022 at 02:11PM
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Nine Impressive Benefits of Eating Oats - Intelligent Living
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