9 Health Advantages of Eating Oatmeal and Oats

9 Health Advantages of Eating Oatmeal and Oats

Oats are one of the healthiest grains on the planet.

They are a gluten-free whole grain that is high in vitamins, minerals, fibre, and antioxidants.

According to research, oats and oatmeal have numerous health benefits.

Weight loss, lower blood sugar levels, and a lower risk of heart disease are some of the benefits.

Here are 9 scientifically proven health benefits of eating oats and oatmeal.

What Is the Difference Between Oatmeal and Oats?

Oats, scientifically known as Avena sativa, are a whole-grain food.

Cooking oat groats, the most intact and whole form of oats, takes a long time. As a result, the majority of people prefer rolled, crushed, or steel-cut oats.

The most processed type is instant (quick) oats. While they cook in the shortest amount of time, the texture may be mushy.

Oatmeal, which is made by boiling oats in water or milk, is a popular breakfast food. Porridge is another name for oatmeal.

They’re also commonly found in muffins, granola bars, cookies, and other baked goods.

THE BOTTOM LINE:

Oats are a whole grain that is commonly consumed as oatmeal for breakfast (porridge).

1. Oatmeal Is Extremely Nutritious

Oats have a well-balanced nutrient profile.

They are high in carbohydrates and fibre, including the powerful fibre beta-glucan).

They also have a higher protein and fat content than most grains.

Oats are high in vitamins, minerals, and antioxidant plant compounds. Half a cup (78 grammes) of dry oats contains (5) of the following:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RD
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

This has 51 grammes of carbohydrates, 13 grammes of protein, 5 grammes of fat, and 8 grammes of fibre but only 303 calories.

This means that oats are one of the most nutrient-dense foods available.

THE BOTTOM LINE:

Oats are high in carbs and fibre, but also in protein and fat, making them a better choice than most other grains. They are high in a variety of vitamins and minerals.

2. Avenanthramides and other antioxidants are abundant in whole oats.

Whole oats are high in antioxidants and polyphenols, which are beneficial plant compounds. The most notable is a unique class of antioxidants known as avenanthramides, which are almost exclusively found in oats.

Avenanthramides may help lower blood pressure by increasing nitric oxide production. This gas molecule aids in the dilation of blood vessels, resulting in improved blood flow.

Furthermore, avenanthramides have anti-inflammatory and anti-itching properties).

Ferulic acid can also be found in high concentrations in oats. This is another type of antioxidant.

THE BOTTOM LINE:

Avenanthramides are among the many powerful antioxidants found in oats. These compounds may help lower blood pressure as well as provide other advantages.

3. Oats contain a potent soluble fibre known as beta-glucan.

Oats are high in beta-glucan, a type of soluble fibre.

In the gut, beta-glucan partially dissolves in water and forms a thick, gel-like solution.

The following are some of the health benefits of beta-glucan fibre:

  • LDL and total cholesterol levels have been reduced
  • Blood sugar and insulin response are reduced
  • Increased sense of fullness
  • Increased growth of beneficial bacteria in the gastrointestinal tract

THE BOTTOM LINE:

Oats are high in beta-glucan, a soluble fibre with numerous health benefits. It aids in the reduction of cholesterol and blood sugar levels, the promotion of healthy gut bacteria, and the enhancement of feelings of fullness.

4. They have the ability to lower cholesterol levels and protect LDL cholesterol from damage.

Globally, heart disease is the leading cause of death. High blood cholesterol is a major risk factor.

Many studies have shown that the beta-glucan fibre found in oats can help lower total and LDL cholesterol levels.

Beta-glucan may increase the excretion of cholesterol-rich bile, lowering circulating cholesterol levels in the blood.

Another critical step in the progression of heart disease is the oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals.

It causes artery inflammation, damages tissues, and increases the risk of heart attacks and strokes.

According to one study, antioxidants in oats work in tandem with vitamin C to prevent LDL oxidation.

9 Health Advantages of Eating Oatmeal and Oats

THE BOTTOM LINE:

Oats may reduce the risk of heart disease by lowering total and LDL cholesterol levels and protecting LDL cholesterol from oxidation.

5. Oatmeal Can Help With Blood Sugar Control

Diabetes type 2 is a common disease characterised by significantly elevated blood sugar levels. It is usually caused by a decrease in insulin sensitivity.

Oats have been shown to help lower blood sugar levels, particularly in people who are overweight or have type 2 diabetes.

They may also help with insulin sensitivity.

These effects are primarily attributed to beta-ability glucan’s to form a thick gel, which delays stomach emptying and glucose absorption into the blood.

THE BOTTOM LINE:

Oats may improve insulin sensitivity and help lower blood sugar levels due to the soluble fibre beta-glucan.

6. Oatmeal is very filling and may aid in weight loss.

Oatmeal (porridge) is not only a delicious breakfast food, but it is also very filling.

Consuming filling foods may assist you in eating fewer calories and losing weight.

The beta-glucan in oatmeal may increase your feeling of fullness by delaying the time it takes your stomach to empty of food.

Beta-glucan may also stimulate the release of peptide YY (PYY), a hormone produced in the gut in response to food consumption. This satiety hormone has been linked to lower calorie intake and may lower your risk of obesity.

THE BOTTOM LINE:

Oatmeal may aid in weight loss by making you feel fuller. It accomplishes this by slowing stomach emptying and increasing production of the satiety hormone PYY.

7. Finely ground oats may be beneficial to skin care.

It’s no coincidence that oats are found in a variety of skin care products. The term “colloidal oatmeal” is frequently used by the manufacturers of these products to describe finely ground oats.

Colloidal oatmeal was approved by the FDA as a skin-protective substance in 2003. However, oats have a long history of use in the treatment of itch and irritation in a variety of skin conditions.

Eczema sufferers, for example, may benefit from oat-based skin care products.

It should be noted that the skin care benefits only apply to oats that are applied to the skin, not those that are eaten.

THE BOTTOM LINE:

Colloidal oatmeal (finely ground oats) has long been used to treat itchy, dry skin. It may aid in the relief of symptoms associated with a variety of skin conditions, including eczema.

9 Health Advantages of Eating Oatmeal and Oats

8. They may reduce the risk of childhood asthma.

Asthma is the most prevalent chronic disease in children.

It is an inflammatory disorder of the airways, which are the tubes that carry air to and from the lungs.

Although not all children experience the same symptoms, many suffer from recurring coughing, wheezing, and shortness of breath.

Many researchers believe that early solid food introduction may increase a child’s risk of developing asthma and other allergic diseases.

However, research indicates that this does not apply to all foods. Oats, for example, may be beneficial if introduced early.

According to one study, feeding oats to infants before the age of 6 months is associated with a lower risk of childhood asthma

THE BOTTOM LINE:

When fed to young infants, some research suggests that oats may help prevent asthma in children.

9. Oatmeal May Aid in Constipation Relief

Constipation is common in the elderly, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are frequently used to treat constipation in the elderly. However, while they are effective, they are also linked to weight loss and a lower quality of life.

According to research, oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in the elderly.

One study discovered that 30 elderly patients who consumed an oat bran soup or dessert daily for 12 weeks felt better.

Furthermore, 59 percent of those patients were able to discontinue laxative use after the three-month study, whereas overall laxative use increased by 8% in the control group.

THE BOTTOM LINE:

According to research, oat bran can help reduce constipation in the elderly, significantly reducing the need for laxatives.

How to Include Oats in Your Diet

Oats can be consumed in a variety of ways.

The most common method is to eat oatmeal (porridge) for breakfast.

Here’s a quick and easy way to make oatmeal:

  • a half-cup of rolled oats
  • 1 cup (250 mL) milk or water
  • a dash of salt

In a pot, combine all of the ingredients and bring to a boil. Reduce the heat to a low simmer and cook the oats until soft, stirring occasionally.

You can add cinnamon, fruits, nuts, seeds, and/or Greek yoghurt to make oatmeal even tastier and more nutritious.

Oats are also commonly found in baked goods, muesli, granola, and bread.

Oats are naturally gluten-free, but they can be contaminated with gluten. This is because they may be harvested and processed using the same machinery as other gluten-containing grains.

If you have celiac disease or gluten sensitivity, look for gluten-free oat products.

THE BOTTOM LINE:

Oatmeal can be an excellent addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods, and used in a variety of other ways.

Oatmeal Is Extremely Beneficial to Your Health

Oats are a highly nutritious food that is high in vitamins, minerals, and antioxidants.

Furthermore, when compared to other grains, they are high in fibre and protein.

Oats have some unique components, including the soluble fibre beta-glucan and antioxidants known as avenanthramides.

Lowering blood sugar and cholesterol levels, protecting against skin irritation, and reducing constipation are all advantages.

Furthermore, they are very filling and contain numerous properties that should make them a weight loss friendly food.

In the end, oats are one of the healthiest foods you can eat.

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