A comprehensive list of the healthiest grains on earth will not be complete without including oats. They are nutritious, gluten-free whole grain. Oats also provide essential vitamins, fiber, antioxidants, and minerals. And therefore there are numerous benefits of oatmeal. We have compiled some of them here.
If you don’t include oats in your regular diet, it’s time to do so. We’ll be providing the benefits of eating oats in this article. Keep in mind that these benefits were not guessed, but were researched thoroughly by experts.
So, when next you visit the food store, don’t forget to purchase some oatmeal with other foodstuffs. It’s a decision worth making.
The scientific name of Oats is Avena Sativa. Most people go for the steel-cut, crushed, or rolled oats, unlike the oats groats which take time to cook.
You’ll find oats in muffins, cookies, granola bars, and some baked goods. They are often eaten as breakfast, which is prepared by boiling in milk or water.
Instant oats are the most processed variety of all and take the shortest time to prepare, compared to the other varieties.
Many people consider Oatmeal as porridge.
What are the Benefits of Oatmeal?
Like we’ve mentioned earlier, oats are packed with several essential vitamins and minerals. Now let’s take a look at the health benefits of these grains and why you should include them in your regular diet.
1. Oats Can Control Blood Sugar Levels
Recently, the number of people with Type 2 diabetes has continued to increase. The condition is characterized by significantly elevated blood sugars and usually results from decreased sensitivity to the hormone insulin.
Research has shown that oats may help lower blood sugar levels, especially in people who are obese or have type 2 diabetes.
The grains may also help to increase insulin sensitivity.
These benefits are mainly a result of the beta-glucan content of the oats which helps to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
So, if you are susceptible to diabetes or already feeling the symptoms, you should include oats in your diet.
2. Oats Contain Beta-Glucan
Oats have large amounts of beta-glucan. It is a powerful soluble fiber.
Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the stomach which delays the absorption of glucose in the blood.
Some of the health benefits of beta-glucan fiber include reducing blood sugar and insulin response, makes the stomach feel full, reduces cholesterol levels, and increased the growth of good bacteria in the intestines.
3. They Can Lower Cholesterol Levels
High blood cholesterol is the major cause of heart disease which leads to a high death rate globally.
Studies have shown that the beta-glucan fiber in oats helps to reduce both total and LDL cholesterol levels.
Beta-glucan can also increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of the “bad” cholesterol, which occurs when LDL reacts with free radicals, is another factor that causes heart disease.
It damages the tissues, produces inflammation in arteries, and can raise the risk of heart attacks and strokes.
A study has shown that antioxidants in oats work together with vitamin C to prevent LDL oxidation.
4. Oatmeal May Help To Prevent Obesity
One of the most commonly known benefits of oatmeal is to control obesity. Having a regular breakfast of oatmeal can help to prevent obesity because it is filling.
Eating foods like that will not only help you eat fewer calories, but can also help to lose weight.
Since it reduces 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 enable the release of peptide YY, a hormone produced in the gut in response to eating. This hormone has been shown to lead to reduced calorie intake and may decrease your risk of being obese.
5. Oats Can Help To Prevent Constipation
A little quantity or no fiber in the diet may affect bowel movement. Most people often experience constipation, with infrequent, irregular bowel movements due to their diets.
Laxatives are often considered the best alternative to relieve constipation, which is not ideal for long-term use. They’re associated with weight loss and can cause other health issues.
Studies show that oat bran, the fiber-rich outer layer of the grain, may help prevent and even relieve constipation.
Instead of taking laxatives all the time, consider increasing your oats intake.
6. Oats Are Nutritious
Among the most nutritious grains in the world, oats made the list. It contains well-balanced nutrients that help to body maintain good health.
They are a good source of carbohydrates and fiber, including beta-glucan. Also, they contain more protein and fat than most grains.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds which are beneficial to the body. These nutrients include Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Calcium, Potassium, and Vitamins B.
This implies that oats are among the most nutritious foods you can eat.
7. Oats Are Rich in Antioxidants
Whole oats contain antioxidants and beneficial plant compounds called polyphenols. Among these antioxidants are avenanthramides, which are almost solely found in oats.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. It also helps dilate blood vessels and leads to better blood flow.
Besides, avenanthramides have anti-inflammatory and can relieve itching symptoms.
8. Oats May Help With Skin Care
Don’t be surprised that oats can be found in numerous skincare products. Makers of these products often list finely ground oats as “colloidal oatmeal.”
In 2003, the FDA approved colloidal oatmeal as a skin-protective substance. Even before then, oats have a long history of use in the treatment of itching symptoms and irritation in various skin conditions.
Oat-based skin products may improve symptoms of eczema. Keep in mind that oats skincare benefits are focused majorly on the skin, not those that are eaten.
Part of the Diet for Weight Loss Editorial Team 2021