Oats are one of the most nutritious grains on the planet.
They’re a gluten-free whole grain that’s packed with essential vitamins, minerals, fiber, and antioxidants.
Numerous studies have demonstrated the numerous health benefits of oats and oatmeal.
These benefits include weight loss, blood sugar control, and a lower risk of heart disease.
The following are nine health benefits of oats and oatmeal based on scientific evidence.
What Is the Difference Between Oats and Oatmeal?
Oats are a whole-grain cereal botanically known as Avena sativa.
Cooking oat groats, the most whole and intact form of oats, takes a long time. As a result, the majority of people prefer rolled, crushed, or steel-cut oats.
Instant (quick) oats are the most processed type of oats. While they cook quickly, the texture may be mushy.
Oats are frequently consumed for breakfast in the form of oatmeal, a porridge made by boiling oats in water or milk. Porridge is frequently used to refer to oatmeal.
Additionally, they are frequently found in muffins, granola bars, cookies, and other baked goods.
The Verdict:
Oats are a whole grain that is frequently consumed for breakfast in the form of oatmeal (porridge).
1. Oats are high in nutrients.
Oats have a well-balanced nutrient profile.
They are a good source of carbs and fiber, particularly the beneficial beta-glucan fiber.
Additionally, they contain more protein and fat than the majority of grains.
Oats are a good source of vitamins, minerals, and antioxidant phytochemicals. A half cup (78 grams) of dry oats contains the following:
Manganese: 191% of the RDI
Magnesium: 34% of the RDI
Phosphorus: 41% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Folate: 11% of the RDI
Zinc: 20% of the RDI
Vitamin B1 (thiamin): 39% of the RDI Vitamin B5 (pantothenic acid): 10% of the RDI
Calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 in smaller amounts (niacin)
This contains 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in a 303-calorie package.
As a result, oats are one of the most nutrient-dense foods available.
The Verdict:
Oats are high in carbohydrates and fiber, but also have a higher protein and fat content than the majority of other grains. They are a good source of a variety of vitamins and minerals.
2. Whole Oats Are Antioxidant-Rich, Particularly Avenanthramides
Whole oats contain a high concentration of antioxidants and beneficial plant compounds known as polyphenols. Notable among these are a group of antioxidants called avenanthramides, which are found almost exclusively in oats.
Avenanthramides may help lower blood pressure by increasing nitric oxide production. This gas molecule aids in the dilation of blood vessels, resulting in improved blood flow.
Additionally, avenanthramides have analgesic and anti-itching properties.
Ferulic acid is also abundant in oats. Additionally, this is an antioxidant.
The Verdict:
Oats are high in antioxidants, particularly avenanthramides. These compounds may aid in blood pressure reduction and provide additional benefits.
3. Oats contain a highly effective soluble fiber known as beta-glucan.
Oats are high in beta-glucan, which is a type of soluble fiber.
Beta-glucan is soluble in water to a limited extent and forms a thick, gel-like solution in the gut.
The following are some of the beta-glucan fiber’s health benefits:
Reduced levels of LDL and total cholesterol
Blood sugar and insulin response are reduced.
Increased sense of satiety
Increased growth of beneficial bacteria in the gastrointestinal tract
The Verdict:
Oats contain a high concentration of the soluble fiber beta-glucan, which has a number of beneficial properties. It aids in the reduction of cholesterol and blood sugar levels, promotes the growth of beneficial gut bacteria, and enhances feelings of fullness.
4. They Can Help Lower Cholesterol Levels and Prevent Damage to LDL Cholesterol
Globally, heart disease is the leading cause of death. High blood cholesterol is a significant risk factor.
Numerous studies have demonstrated that oat beta-glucan fiber is effective at lowering total and LDL cholesterol levels.
Beta-glucan may facilitate the excretion of cholesterol-rich bile, thereby lowering blood cholesterol levels.
Another critical step in the progression of heart disease is the oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals.
It causes vascular inflammation, damages tissues, and may increase the risk of heart attacks and strokes.
According to one study, antioxidants in oats work in conjunction with vitamin C to prevent LDL oxidation.
The Verdict:
Oats have been shown to reduce the risk of heart disease by lowering total and LDL cholesterol and protecting LDL cholesterol from oxidation.
5. Oats Can Help You Maintain a Healthy Blood Sugar Level
Type 2 diabetes is a prevalent condition marked by significantly elevated blood sugar levels. It is typically caused by decreased insulin sensitivity.
Oats may assist in lowering blood sugar levels, particularly in overweight or type 2 diabetic individuals.
Additionally, they may improve insulin sensitivity.
These effects are primarily due to beta-glucan’s ability to form a thick gel that delays stomach emptying and glucose absorption into the blood.
The Verdict:
Oats may help improve insulin sensitivity and help control blood sugar levels due to the soluble fiber beta-glucan.
6. Oatmeal is very filling and may help with weight loss.
Not only is oatmeal (porridge) a delectable breakfast item, it is also extremely filling.
Consuming filling foods may assist you with consuming fewer calories and losing weight.
Oatmeal contains beta-glucan, which may increase your sense of fullness by delaying the time your stomach empties of food.
Additionally, beta-glucan may facilitate the release of peptide YY (PYY), a hormone produced in the gut in response to food consumption. This satiety hormone has been shown to result in decreased calorie intake and may help prevent obesity.
The Verdict:
Oatmeal may aid in weight loss by increasing your sense of fullness. This is accomplished by delaying the stomach’s emptying and increasing the production of the satiety hormone PYY.
7. Finely ground oats may be beneficial to skin care.
It’s no coincidence that oats are a common ingredient in a variety of skin care products. Frequently, manufacturers of these products refer to finely ground oats as “colloidal oatmeal.”
Colloidal oatmeal was approved by the FDA as a skin-protective substance in 2003. However, oats have a long history of use in the treatment of itching and irritation associated with a variety of skin conditions.
For instance, oat-based skin care products may help alleviate the discomfort associated with eczema.
Notably, the skin-care benefits apply only to oats applied to the skin, not to those consumed.
The Verdict:
Colloidal oatmeal (finely ground oats) has been used for centuries to aid in the treatment of dry and itchy skin. It may aid in the relief of symptoms associated with a variety of skin conditions, including eczema.
8. They may help prevent childhood asthma.
Asthma is the most prevalent chronic illness in children.
It is an inflammatory condition affecting the airways — the tubes that carry air to and from the lungs of a person.
While not all children exhibit the same symptoms, a significant number of them suffer from recurrent coughing, wheezing, and shortness of breath.
Numerous researchers believe that early solid food introduction increases a child’s risk of developing asthma and other allergic diseases.
However, studies indicate that this is not true for all foods. For example, the early introduction of oats may be protective.
According to one study, infants who are fed oats before the age of six months have a lower risk of developing childhood asthma.
The Verdict:
According to some research, when given to young infants, oats may help prevent asthma in children.
9. Oatmeal May Help With Constipation
Elderly people frequently experience constipation, with infrequent, irregular, and difficult-to-pass bowel movements.
Laxatives are frequently prescribed to elderly patients suffering from constipation. While they are effective, they have been linked to weight loss and decreased quality of life.
According to some studies, oat bran, the grain’s fiber-rich outer layer, may help relieve constipation in older adults.
One trial discovered that 30 elderly patients’ well-being improved after they consumed a soup or dessert containing oat bran daily for 12 weeks.
Additionally, 59% of those patients were able to discontinue using laxatives following the three-month study, whereas overall laxative use increased by 8% in the control group.
The Verdict:
Oat bran has been shown in studies to help alleviate constipation in elderly individuals, significantly reducing the need for laxatives.
How to Add Oats to Your Diet
Oats can be consumed in a variety of ways.
The most popular method is to simply eat oatmeal for breakfast (porridge).
Here’s a quick and easy recipe for oatmeal:
1 tablespoon rolled oats
1 cup (250 mL) water or milk
A pinch of sodium chloride
In a saucepan, combine all the ingredients and bring them to a boil. Reduce the heat to low and cook, stirring occasionally, until the oats are tender.
To enhance the flavor and nutritional value of oatmeal, you can add cinnamon, fruits, nuts, seeds, and/or Greek yogurt.
Additionally, oats are frequently incorporated into baked goods, muesli, granola, and bread.
While oats are naturally gluten-free, they can become contaminated with gluten on occasion. This is because they can be harvested and processed in the same manner as other gluten-containing grains.
If you have celiac disease or gluten sensitivity, choose gluten-free oat products.
The Verdict:
Oats are an excellent addition to a balanced diet. They can be consumed as porridge for breakfast or added to baked goods.
Oats Are Incredibly Beneficial
Oats are a nutrient-dense food that is high in vitamins, minerals, and antioxidants.
Additionally, they are a good source of fiber and protein when compared to other grains.
Oats contain a number of unique constituents, including the soluble fiber beta-glucan and the antioxidants avenanthramides.
Reduced blood sugar and cholesterol levels, protection against skin irritation, and decreased constipation are just some of the benefits.
Additionally, they are extremely filling and contain a variety of nutrients that should make them a weight-loss-friendly food.
Finally, oats are one of the healthiest foods you can eat.