Research indicates that oats and oatmeal offer numerous health advantages, such as aiding in weight loss, regulating blood sugar levels, and decreasing the likelihood of heart disease.
Oats stand out as one of the most nutritious grains available. Not only are they gluten-free, but they also qualify as whole grains, providing a rich supply of essential vitamins, minerals, fiber, and antioxidants.
What are Oats and Oatmeal?
Oats represent a whole grain food scientifically known as Avena sativa.
The least processed form of oats is oat groats, requiring an extended cooking time. Hence, many individuals opt for rolled, crushed, or steel-cut oats.
Among the various types, instant (quick) oats undergo the most significant processing. Although they cook rapidly, they may yield a softer texture.
Oats are commonly consumed as oatmeal for breakfast, prepared by boiling them in water or milk, often referred to as porridge. Additionally, oats find their way into muffins, granola bars, cookies, and various other baked goods.
1. Oats are Highly Nutritious
Oats boast a well-balanced nutrient composition, serving as a commendable source of carbohydrates and fiber, particularly the fiber beta-glucan.
Furthermore, oats offer high-quality protein, featuring a favorable balance of essential amino acids. In addition to these nutritional elements, oats are rich in vital vitamins, minerals, and antioxidant plant compounds.
A half-cup (40.5 g) of dry oats includes:
- 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
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 rich in antioxidants and beneficial plant compounds known as polyphenols. Particularly noteworthy among these is a distinctive category of antioxidants called avenanthramides, a group predominantly found in oats.
Studies indicate that avenanthramides may contribute to lowering blood pressure by enhancing the production of nitric oxide gas. This gas molecule plays a role in dilating (widening) blood vessels, potentially leading to improved blood flow.
Furthermore, avenanthramides exhibit anti-inflammatory properties and have been noted for their effectiveness in alleviating itching.
3. Oats contain a potent soluble fiber.
Oats are abundant in beta-glucan, a soluble fiber that partially dissolves in water, creating a dense, gel-like solution in the digestive system.
The health advantages associated with beta-glucan fiber encompass:
- Lowered blood glucose and insulin response
- Enhanced growth of beneficial bacteria in the digestive tract
- Regulation of type 2 diabetes
4. Oats Can Help Control Cholesterol Levels
Heart disease stands as the primary global cause of mortality, with elevated blood cholesterol constituting a significant risk factor.
Numerous studies have demonstrated the effectiveness of the beta-glucan fiber found in oats in reducing both total cholesterol and LDL (bad) cholesterol levels. Beta-glucan has the potential to stimulate the release of cholesterol-rich bile, subsequently decreasing circulating cholesterol levels in the bloodstream.
Moreover, oats may provide protection against the oxidation of LDL (bad) cholesterol. Oxidation, which occurs when LDL reacts with free radicals, represents a critical step in the progression of heart disease. LDL cholesterol, when oxidized, triggers inflammation in arteries, inflicts damage on tissues, and escalates the risk of heart attacks and strokes.
5. Oats Can Help Control Blood Sugar
Type 2 diabetes, a prevalent health condition marked by notably high blood sugar levels, typically arises from reduced sensitivity to the hormone insulin.
Oats demonstrate potential in reducing blood sugar levels, particularly in individuals with obesity or those affected by type 2 diabetes. This impact is largely attributed to the capacity of beta-glucan to create a dense gel, thereby slowing the emptying of the stomach and the absorption of glucose into the bloodstream.
Moreover, the beta-glucan present in both oats and barley may contribute to enhanced insulin sensitivity. Nevertheless, a randomized clinical trial conducted in 2016 did not observe improvements in insulin sensitivity, indicating the need for further research in this area.
6. Oatmeal is highly satiating and has the potential to support weight loss.
Oatmeal, not only a delightful breakfast option but also exceptionally satisfying, can contribute to consuming fewer calories and aiding in weight loss.
The beta-glucan in oatmeal plays a role in extending the duration it takes for your stomach to empty, leading to an increased sense of fullness. Additionally, beta-glucan may stimulate the release of peptide YY (PYY), a gut hormone responsive to eating. This satiety hormone is associated with diminished calorie consumption and a potential reduction in the risk of obesity.
7. Finely Grounded Oats May Help out with Skin Care
The presence of oats in a variety of skincare products is not accidental. Manufacturers frequently designate finely ground oats as “colloidal oatmeal.”
As early as 2003, the FDA granted approval to colloidal oatmeal as a skin-protective substance. Nevertheless, oats have a longstanding track record in addressing itchiness and irritation associated with various skin conditions.
For instance, skincare products containing oats may alleviate discomfort associated with conditions like eczema.
It’s important to note that the skincare benefits apply specifically to oats when topically applied, and not to those consumed as food.
8. Oats May Reduce the Risk of Childhood Asthma
Asthma stands as the most prevalent chronic condition among children, characterized by inflammation of the airways—the passages facilitating the flow of air to and from the lungs.
While symptoms may vary, many children encounter recurring coughing, wheezing, and breathlessness.
Studies suggest that the early introduction of oats, for instance, might offer protection against the development of asthma in children. However, the debate continues regarding whether oats can genuinely serve as a preventative measure for asthma in children.
9. Oats May Help Relieve Constipation
Constipation is a common experience across various age groups and populations, characterized by infrequent and difficult-to-pass bowel movements.
Approximately 16 out of 100 adults and about 33 out of 100 adults aged 60 and over are affected by constipation.
Research suggests that oat bran, the fiber-rich outer layer of the grain, may provide relief from constipation. Oat bran has also demonstrated effectiveness in reducing gastrointestinal symptoms and promoting digestion in individuals with ulcerative colitis (UC).
However, while the soluble fiber in oats is generally effective in addressing constipation, it has shown to be less effective in cases of constipation induced by opioids. This is because it doesn’t influence the colon’s movement, which may be suppressed by the medications.
How to Include Oats in Your Diet?
There are various enjoyable ways to incorporate oats into your diet, with a popular option being to prepare oatmeal for breakfast.
To make oatmeal, you’ll need:
- 1/2 cup rolled oats
- 1 cup (250 ml) water or milk
- A pinch of salt
Combine these ingredients in a pot, bring them to a boil, then reduce the heat to a simmer. Cook the oats until they reach a soft consistency, stirring occasionally.
For added flavor and nutrition, consider enhancing your oatmeal with ingredients like cinnamon, fruits, nuts, seeds, or Greek yogurt.
Oats are versatile and find their way into baked goods, muesli, granola, and bread.
While oats are naturally gluten-free, there’s a potential for contamination as they may be processed on equipment shared with gluten-containing grains. If you have celiac disease or gluten sensitivity, opt for oat products certified as gluten-free.
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