9 Health Benefits of Oats

Oats are a whole-grain food, known scientifically as Avena sativa. Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats. Oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. They're also often included in muffins, granola bars, cookies and other baked goods.

Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease. Incredibly Nutritious The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains . Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

Half a cup (78 grams) of dry oats contains :

Manganese: 191% of the RDI

Phosphorus: 41% of the RDI

Magnesium: 34% of the RDI

Copper: 24% of the RDI

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)

Here are evidence-based health benefits of eating oats and oatmeal.

(1) High in Fiber Oats are high in both types of fiber, soluble, and insoluble fiber, so you get the best of both worlds. Insoluble fiber moves along our digestive tract, grabbing water from our intestines to add weight to waste material and ease its passing through our system and eventually out of our bodies. Soluble fiber turns into a gel-like consistency that slows digestion and makes us feel full. One key soluble fiber special to oats is beta-glucan, which slows down the food we eat so it takes our bodies longer to digest it. This means we feel fuller longer. One serving of oatmeal has around 5 g of fiber. Adults should be getting 25–38 g of fiber daily.

(2) Rich in AntioxidantsWhole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats . Avenanthramides may 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. In addition, avenanthramides have anti-inflammatory and anti-itching effects.Ferulic acid is also found in large amounts in oats. This is another antioxidant.

(3) Lower Cholesterol Levels and Protect LDL Cholesterol From DamageHeart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oxidation of LDL cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation.

(4) Blood pressureAn article published in the American Journal of Clinical Nutrition concluded that a diet including plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication in lowering blood pressure. They found that three portions per day can"significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms."

(5) Digestion and obesityOats may help maintain a healthy weight. According to a wide-reaching collection of scientific reviews published in the October 2014 supplement issue of the British Journal of Nutrition, oats may play an important role in improving satiety, diet quality, and digestive, cardiovascular, and general metabolic health. Whole grains are often recommended for their beneficial effects on the gastrointestinal tract. The researchers suggest potential health effects ranging from improved immune health to reducing the risk of obesity and chronic disease. According to the supplement, epidemiological evidence suggests that regular consumption of whole-grain foods may be correlated with lower body mass index (BMI). The researchers state that eating oats appears to help reduce hunger and increase feelings of fullness.

(6) Preventing and Treating DiabetesOatmeal’s a good complex carb, it’s able to slow down the digestion of sugar. The beta-glucans make sure sugar’s not absorbed too quickly by the body. This reduces blood sugar spikes and keeps your blood sugar levels stable. According to one study, the fiber in oats helped to improve the metabolism of glucose. Both of these are good news for anyone looking to reduce their risk of diabetes and obesity. The results from another study proved that when participants with type 2 diabetes ate oatmeal for four weeks, they reduced the amount of insulin needed to stabilize their blood sugar levels by 40%.

(7) Prevents CancerOatmeal contains enterolactone, a lignan with phytochemical properties that behaves like an antioxidant and helps prevent and fight cancer. Antioxidants neutralize the free radicals caused by our environment that damage DNA cells and may lead to cancer. There have been several studies linking the high fiber in oatmeal to a healthier colon and reduced risks of colon cancer. One study noted “a 10 percent risk reduction seen in colon cancer for each 10 grams of fiber eaten a day”.

(8) Help With Skin CareIt's no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as colloidal oatmeal. The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions. Skin care benefits pertain only to oats applied to the skin, not those that are eaten.

(9) Decrease the Risk of Childhood AsthmaAsthma is the most common chronic disease in kids. It's an inflammatory disorder of the airways the tubes that carry air to and from a person's lungs. Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Many researchers believe early introduction of solid foods may increase a child's risk of developing asthma and other allergic diseases.

However, studies suggest that this doesn't apply to all foods. Early introduction of oats, for example, may actually be protective. Sources: