9 Health Benefits of Oats
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. 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. Here are 9 evidence-based health benefits of eating oats and oatmeal.
What are oats?
Oats are a whole grain food, known scientifically as Avena sativa. The most intact and whole form of oats are oat groats, which take a long time to cook. For this reason, many 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.
1. Oats are incredibly nutritious
The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucan. Oats are also a good source of high quality protein Source, with a good balance of essential amino acids. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.
Half a cup (40.5 g) of dry oats contains:
- Manganese: 63.91% of the daily value DV)
- Phosphorus: 13.3% of the DV
- Magnesium: 13.3% of the DV
- Copper: 17.6% of the DV
- Iron: 9.4% of the DV
- Zinc: 13.4% 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
- smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
The nutritional profile of one cup of prepared oatmeal (one half cup dry oats with water) also includes:
- 27.4 grams (g) of carbs
- 5.3 g of protein
- 2.6 g of fat
- 4 g of fiber
- 153.5 calories
2. Whole oats are rich in antioxidants
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. Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate (widen) blood vessels, which may lead to better blood flow. In addition, avenanthramides have anti-inflammatory and anti-itching effects.
3. Oats contain a powerful soluble fiber
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 your gut. The health benefits of beta-glucan fiber include:
- reduced blood glucose and insulin response
- increased growth of good bacteria in the digestive tract
- regulation of type 2 diabetes
4. Oats lower cholesterol levels
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 (bad) cholesterol levels. Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood. Oats may also protect LDL (bad) cholesterol from oxidation. Oxidation of LDL (bad) cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease. LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes.
5. Oats improve balanced blood sugar
Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels, especially in people with obesity or who have type 2 diabetes. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays the emptying of the stomach and absorption of glucose into the blood. The beta-glucan in both oats and barley may also improve insulin sensitivity. However, a randomized clinical trial in 2016 saw no improvement in insulin sensitivity, so further research is needed.
6. Oats can help to lose weight
Not only is oatmeal (porridge) a delicious breakfast food, but it’s also very filling. Eating filling foods can 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. 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.
7. Finely ground oats can help with skin care
It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often label finely ground oats as “colloidal oatmeal.” The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But oats have a long history of use in the treatment of itch and irritation in various skin conditions. For example, oat-based skin products may improve uncomfortable symptoms of eczema. Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.
8. Oats can decrease the risk of childhood asthma
Asthma is the most common chronic condition 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. Research indicates that early introduction of oats, for example, can actually protect children from developing asthma. But whether oats can help prevent asthma development in children is still debated.
9. Oats may help relieve constipation
People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass. Constipation affects nearly 16 out of 100 adults and about 33 out of 100 adults who are ages 60 and over. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation. Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis (UC). However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation. This is because it doesn’t affect the movement of the colon that the drugs may suppress.
content source:
healthline