9 Health Benefits of Eating Oats and Oatmeal

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.
Here are 9 evidence-based health benefits of eating oats and oatmeal.
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.
Instant (quick) 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.
BOTTOM LINE: Oats are a whole grain that is commonly eaten
for breakfast as oatmeal (porridge).
1. Oats Are 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 (1, 2, 3).
They also contain more protein and fat than most grains (4).
Oats are loaded with important vitamins, minerals and antioxidant plant
compounds. Half a cup (78 grams) of dry oats contains (5):
·
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)
This is coming with 51 grams of carbs, 13 grams of protein, 5
grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
BOTTOM LINE: Oats are rich in carbs and fiber, but also
higher in protein and fat than most other grains. They are very high in many
vitamins and minerals.
2. Whole Oats Are Rich
in Antioxidants, Including Avenanthramides
Whole 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 (6).
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 (7, 8, 9).
In addition, avenanthramides have anti-inflammatory and anti-itching effects (9).
Ferulic acid is also found in large amounts in oats. This is another
antioxidant (10).
BOTTOM LINE: Oats contain many powerful antioxidants,
including avenanthramides. These compounds may help reduce blood pressure and
provide other benefits.
3. Oats Contain a
Powerful Soluble Fiber Called Beta-Glucan
Oats contain large amounts of beta-glucan, a type of soluble
fiber.
Beta-glucan partially dissolves in water and forms a thick, gel-like solution
in the gut.
The health benefits of beta-glucan fiber include:
·
Reduced LDL and total cholesterol levels (1)
·
Reduced blood sugar and insulin response (11)
·
Increased feeling of fullness (12)
·
Increased growth of good bacteria in the digestive tract (13)
BOTTOM LINE: Oats are high in the soluble fiber
beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood
sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
4. They Can Lower
Cholesterol Levels and Protect LDL Cholesterol From Damage
Heart 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 (1, 14).
Beta-glucan may increase the excretion of cholesterol-rich bile, thereby
reducing circulating levels of cholesterol in the blood.
Oxidation of LDL (the "bad") 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 (15).
BOTTOM LINE: Oats may lower the risk of heart disease by
reducing both total and LDL cholesterol and protecting LDL cholesterol from
oxidation.
5. Oats Can Improve
Blood Sugar Control
Type 2 diabetes is a common disease, characterized by
significantly elevated blood sugars. It usually results from decreased
sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people
who are overweight or have type 2 diabetes (16, 17, 18).
They may also improve insulin sensitivity (19).
These effects are mainly attributed to beta-glucan's ability to form a thick
gel that delays emptying of the stomach and absorption of glucose into the
blood (20).
BOTTOM LINE: Due to the soluble fiber beta-glucan, oats may
improve insulin sensitivity and help lower blood sugar levels.
6. Oatmeal Is Very
Filling and May Help You Lose Weight
Not only is oatmeal (porridge) a delicious breakfast food — it's also very filling (21).
Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glucan in
oatmeal may increase your feeling of fullness (12, 22).
Beta-glucan 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 lead to
reduced calorie intake and may decrease your risk of obesity (23, 24).
BOTTOM LINE: Oatmeal may help you lose weight by making you
feel more full. It does this by slowing down the
emptying of the stomach and increasing production of the satiety hormone PYY.
7. Finely Ground Oats
May Help With
Skin Care
It'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 (25, 26, 27).
For example, oat-based skin products may improve uncomfortable symptoms of
eczema (28).
Note that skin care benefits pertain only to oats applied to the skin, not
those that are eaten.
BOTTOM LINE: Colloidal oatmeal (finely ground oats) has
long been used to help treat dry and itchy skin. It may help relieve symptoms
of various skin conditions, including eczema.
8. They May Decrease
the Risk of Childhood Asthma
Asthma is the most common chronic disease in kids (29).
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 (30).
However, studies suggest that this doesn't apply to all foods. Early
introduction of oats, for example, may actually be protective (31, 32).
One study reports that feeding oats to infants before the age of 6 months is
linked to a decreased risk of childhood asthma (33)
BOTTOM LINE: Some research suggests that oats may help
prevent asthma in children when fed to young infants.
9. Oats May Help
Relieve Constipation
Elderly people often experience constipation, with infrequent,
irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly.
However, while they're effective, they're also associated with weight loss and
reduced quality of life (34).
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may
help relieve constipation in older people (35, 36).
One trial found that well-being improved for 30 elderly patients who consumed a
soup or dessert containing oat bran daily for 12 weeks (37).
What's more, 59% of those patients were able to stop using laxatives after the
3-month study, while overall laxative use increased by 8% in the control group.
BOTTOM LINE: Studies indicate that oat bran can help reduce
constipation in elderly individuals, significantly reducing the need to use
laxatives.
How to Incorporate
Oats Into
Your Diet
You can enjoy oats in several ways.
The most popular way is to simply eat oatmeal (porridge) for breakfast.
Here is a very simple way to make oatmeal:
·
1/2 cup of rolled oats
·
1 cup (250 ml) of water or milk
·
A pinch of salt
Combine ingredients in a pot and bring to a boil. Reduce heat to
a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or
Greek yogurt.
Also, oats are often included in baked goods, muesli, 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 grains that contain gluten (38).
If you have celiac disease or gluten sensitivity, choose oat products that
are certified as gluten-free.
BOTTOM LINE: Oats can be a great addition to a healthy
diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked
goods and more.
Oats Are Incredibly
Good for You
Oats are an incredibly nutritious food packed with important
vitamins, minerals and antioxidants.
In addition, they're high in fiber and protein compared to
other grains.
Oats contain some unique components — in particular, the soluble fiber
beta-glucan and antioxidants called avenanthramides.
Benefits include lower blood sugar and cholesterol levels, protection against
skin irritation and reduced constipation.
In addition, they are very filling and have many properties that should make
them a weight loss friendly food.
At the end of the day, oats are among the healthiest foods you can eat.
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