Written by Nanthini Suresh
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 5
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.
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.
They also
contain more protein and fat than most grains.
Oats are
loaded with important vitamins, minerals and antioxidant plant compounds. Half
a cup (78 grams) of dry oats contains:
·
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.
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.
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.
In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Ferulic acid is also found in large amounts in oats. This is another antioxidant
3. 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.
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.
4. 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.
They may also
improve insulin sensitivity.
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
5. Oatmeal Is Very
Filling and May Help You Lose Weight
Not only is
oatmeal (porridge) a delicious breakfast food — it’s also very filling.
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.
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
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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