oats are a nutrient-rich food rich in important vitamins, minerals, and antioxidants.
oats are one of the healthiest grains on the planet.
they are a gluten-free whole grain that is a great source of important vitamins, minerals, fiber, and antioxidants.
studies have shown that oats and oatmeal have many health benefits.
these include weight loss, lowering blood sugar levels, and reducing the risk of heart disease.
here are 9 evidence-based health benefits of eating oats and oatmeal.
What are oats and oatmeal?
Oats are a whole grain food called Avena sativa in science.
oat crushed grains are the most complete and complete oats and take a long time to cook. for this reason, most people prefer rolled, crushed, or steel-cut oats.
instant (instant)oats are the most processed varieties. although they have the shortest cooking time, the texture may be mushy.
oats are usually eaten as oatmeal for breakfast, and it is made by boiling oats in water or milk. oatmeal is often referred to as porridge.
they are also often included in muffins, granola, biscuits, and other baked goods.
Summary: oats are a whole grain that is commonly eaten as oatmeal (porridge) for breakfast.
1. Oats are very nutritious
the nutritional content of oats is balanced.
they are a good source of carbohydrates and fiber, including strong fiber β-dextrans (1, 2, 3).
they also contain more protein and fat than most grains (4).
oats are rich in important vitamins, minerals, and antioxidant plant compounds. half a cup (78 g)of dried oats contains (5):
- Manganese: 191% of RDI
- Phosphorus: 41% of RDI
- Magnesium: 34% of RDI
- Copper: 24% of RDI
- Iron: 20% of RDI
- Zinc: 20% of RDI
- Folic acid: 11% of RDI
- Vitamin B1 (thiamine): 39% of RDI
- Vitamin B5 (pantothenic acid): 10% of RDI
- SMALL AMOUNTS OF CALCIUM, POTASSIUM, VITAMIN B6 (PYRIDOXINE), AND VITAMIN B3 (NIACIN)
it contains 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber, but only 303 calories.
this means that oats are one of the most nutritious foods you can eat.
Summary: oats are rich in carbohydrates and fiber, but also have higher protein and fat content than most other grains. they are rich in vitamins and minerals.
2. Whole oats are rich in antioxidants, including oatmealamine
whole oats are rich in antioxidants and beneficial plant compounds called polyphenols. most notably a unique group of antioxidants, called data mines, are present almost exclusively in oats. （6）
Avenanthramides can help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (7, 8, 9).
in addition, oats also have anti-inflammatory and antipruritic effects. （9）。
ferulic acid is also abundantly present in oats. this is another antioxidant (10).
summary: oats contain many powerful antioxidants, including data mine. these compounds may help lower blood pressure and provide other benefits.
3. Oats contain a powerful soluble fiber called β-dextran
oats contain a large amount of β-dextran, a soluble fiber.
β-dextran is partially soluble in water and forms a thick gelatinous solution in the intestine.
the health benefits of β-dextran fiber include:
- reduces LDL and total cholesterol levels (1)
- lowers blood glucose and insulin response (11)
- increases satiety (12)
- increased growth of beneficial bacteria in the digestive tract (13)
Summary: oats are rich in soluble fiber β-dextran, which has many benefits. it helps lower cholesterol and blood sugar levels promote healthy gut bacteria and increases satiety.
4. They lower cholesterol levels and protect LDL cholesterol from damage
Heart disease is the leading cause of death worldwide. a major risk factor is high blood cholesterol.
many studies have shown that β-dextran fiber in oats is effective in lowering total cholesterol and LDL cholesterol levels. （1, 14）。
β-dextran may increase the excretion of cholesterol-rich bile, thereby lowering the circulating level of cholesterol in the blood.
when LDL reacts with free radicals, oxidation of LDL ("bad") cholesterol is another critical step in the progression of heart disease.
it creates inflammation in the arteries, and damaged tissues, and increases the risk of heart attack and stroke.
One study reported that antioxidants in oats, along with vitamin C, prevent LDL oxidation. （15）
Summary: Oats can reduce the risk of heart disease by lowering total cholesterol and LDL cholesterol and protecting LDL cholesterol from oxidation.
5. Oats can improve blood sugar control
type 2 diabetes is a common condition characterized by a significant increase in blood sugar. it is usually due to decreased sensitivity to the hormone insulin.
oats may help lower blood sugar levels, especially for people who are overweight or have type 2 diabetes (16, 17, 18).
they can also improve insulin sensitivity (19).
these effects are mainly attributed to the ability of β-dextran to form a thick gel, delaying gastric emptying and glucose absorption into the bloodstream. （20）。
Summary: since soluble fiber β-dextran, oats can improve insulin sensitivity and help lower blood sugar levels.
6. Oats are full and can help you lose weight
oatmeal (porridge) isn't just a delicious breakfast food – it's also full (21).
eating stuffed foods can help you reduce your calorie intake and lose weight.
by delaying the time it takes for your stomach to empty food, β-dextran in oatmeal may increase your feelings of fullness (12, 22).
β-dextran may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to cause a reduction in calorie intake and may reduce your risk of obesity (23, 24).
Summary: Oatmeal can make you feel fuller, which can help you lose weight. It does this by slowing the emptying of the stomach and increasing the production of the satiety hormone PYY.
7. Finely ground oatmeal may help with skincare
it's no coincidence that oats can be found in many skincare products. manufacturers of these products typically list finely ground oats as "colloidal oatmeal."
Back in 2003, the FDA approved colloidal oatmeal as a skin-protective substance. But in fact, oats have a long history of treating itching and irritation from various skin diseases (25, 26, 27).
for example, oatmeal-based skin products may improve uncomfortable symptoms of eczema (28).
please note that the skincare benefits apply only to oatmeal applied to the skin, not too edible oatmeal.
Summary: colloidal oats (finely ground oats) have long been used to help treat dry and itchy skin. it may help relieve symptoms of various skin diseases, including eczema.
8. They may reduce the risk of asthma in children
asthma is the most common chronic disease in children (29).
this is an inflammatory disease of the airways - the ducts that bring air into and out of the human lungs.
although not all children have the same symptoms, many children cough repeatedly, wheeze, and have shortness of breath.
many researchers believe that introducing solid foods too early may increase children's risk of asthma and other allergic diseases. （30）
however, research shows that this does not apply to all foods. for example, the early introduction of oats may actually have a protective effect (31, 32).
one study reported that giving oats to babies 6 months before was associated with a reduced risk of asthma in children. （33)
Summary: some research suggests that feeding small babies with oats may help prevent asthma in children.
9. Oats help relieve constipation
the elderly often have constipation, less frequent bowel movements, irregular bowel movements, and difficulty in defecating.
laxatives are often used to relieve constipation in the elderly. however, while they are effective, they have also been linked to weight loss and reduced quality of life (34).
studies have shown that oat bran is a fiber-rich outer layer of the grain that may help relieve constipation in the elderly. （35, 36）.
one trial found that 30 elderly patients improved their health after drinking soups or desserts containing oat bran daily for 12 consecutive weeks. （37）.
what's more, after the 3-month study, 59% of these patients were able to stop laxative use, compared with an 8% increase in overall laxative use in the control group.
Summary: studies have shown that oat bran can help reduce constipation in older adults and significantly reduce the need to use laxatives.
How to incorporate oatmeal into your diet
You can enjoy oatmeal in a variety of ways.
the most popular practice is to simply eat oatmeal (porridge) for breakfast.
here's a very simple way to make oatmeal:
- 1/2 cup oatmeal
- 1 cup (250 ml) of water or milk
- a pinch of salt
place the ingredients in a pot and bring to a boil. reduce the heat, and cook the oats, stirring occasionally until tender.
to make oatmeal more delicious and nutritious, you can add cinnamon, fruit, nuts, seeds, and/or greek yogurt.
in addition, oats are often included in baked goods, cereals, granola, and bread.
although oats are naturally gluten-free, they are sometimes contaminated with gluten. that's because they may be harvested and processed using the same equipment as other gluten-containing grains (38).
if you have celiac disease or gluten sensitivity, choose gluten-free certified oatmeal products.
Summary: oats can be an important addition to a healthy diet. they can be eaten as oatmeal (porridge) for breakfast, can also be added to baked goods, and so on.
Oats are very good for you
oats are a nutrient-rich food rich in important vitamins, minerals, and antioxidants.
in addition, they are high in fiber and protein compared to other cereals.
oats contain some unique ingredients — notably soluble fiber β-dextrans and antioxidants called oatmealamine.
benefits include lowering blood sugar and cholesterol levels, preventing skin irritation, and reducing constipation.
in addition, they are full and have many properties that should make them a weight loss-friendly food.
at the end of the day, oats are one of the healthiest foods you can eat.