7 Oats & Oatmeal Benefits for Health
Oats are a healthy protein and whole grain that is also full of important vitamins, minerals, dietary fiber, and antioxidants. In particular, they can help with weight loss and reduce the risk of heart disease & other chronic diseases.
Here are some evidence-based Oats & Oatmeal Benefits for Health.
What are oats and Oatmeal Benefits?
Oats are a whole grain food. The scientific name for oats is Avena sativa, though they’re also sometimes called Scotch oats.
Oats can be either in whole kernel form (oat groats), rolled- and crushed- oats, or steel-cut oats. Oat groats take a long time to cook and most people prefer one of the other forms.
The quickest, quickest oats are the most highly processed and have a softer texture. While they cook faster than more labor-intensive varieties, their texture may be mushy.
Oatmeal benefits include:
-Aiding in weight loss
-Aiding digestion of food
-Helping prevent the development of heart disease –
Eating oats & oatmeal Benefits is healthy because it’s calorie-free and quick to make. Oatmeal is commonly eaten as a part of a breakfast meal, which is made by boiling oats in water or milk. The word oatmeal has been used to describe the food before, and it is often called porridge.
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1. Oats are incredibly nutritious
The nutrients present in oats can be roughly broken down into the following categories: carbohydrates, protein and fat. In terms of carbs, oats provide about 12g of complex carbs per 100g for a total value of 10%, which is high (1). In terms of protein, this constitutes just around 5% and their fat content contributes 7% (1). Finally, oats are
Manganese is a mineral that’s very important for the overall health of human beings. It helps regulate our vital biological processes, particularly those related to maintaining bone health.
The proportion of DV in the diet that can be met from zinc is 13.4%. From folate, it’s 3.24% and from vitamin B1 (thiamin) it’s 15.5%, and for vitamin B5 (pantothenic acid), 9.07% of the DV
Oats have 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber per 1 cup. While this same serving size only has 303 calories.
Oats are a healthy option among other nutrient-dense foods.
2. Whole oats are rich in antioxidants
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols, including avenanthramides. This unique group of antioxidants is almost solely found in oats, but other whole grains also contain them.
Avenanthramides may help lower blood pressure by increasing the production of nitric oxide. This leads to better blood flow and less problems with vessels ballooning out of place. Avenanthramides have anti-inflammatory and anti-itching effects.
3. Oats contain a soluble fiber called beta-glucan
Oats are a great source of soluble fiber. This solution creates a thick, gelatin-like material that may help with digestion and feelings of fullness.
Beta-glucan fiber is a type of fiber that has been linked to health benefits such as reduced total cholesterol levels and reduced blood sugar & insulin response. Bloating, diarrhea, constipation
4. They can lower cholesterol levels
Heart disease, the leading cause of death globally, is also a risk factor for high blood cholesterol, which is largely affected by increasing blood lipid levels. The beta-glucan fiber in oats has been shown to lower both total and LDL (bad) cholesterol levels.
Beta-glucan is an ingredient in oats that may help reduce circulating cholesterol levels. It also delays LDL oxidation and is used to treat celiac disease. Oats naturally help maintain high HDL (good) cholesterol levels due to their antioxidant properties.
LDL is low-density lipoprotein. It helps transport cholesterol, which becomes converted into LDL when it reacts with free radicals. This causes inflammation in the arteries, damages tissues and increases the risk of heart attacks, strokes or other diseases
5. Oats can improve blood sugar control
Type 2 diabetes occurs when the hormone insulin becomes less effective at controlling blood sugar levels in your body. There are different factors that can lead to this, such as obesity and family history.
In general, oats are a great food for people with diabetes or those who have undergone weight loss because of the nutrient balance they provide. The beta-glucan in oats and barley may also improve insulin sensitivity.
However, there is no conclusive evidence that beta-glucans improve insulin sensitivity and further research is needed. While the effects are not specifically caused by the gel formed from this compound, it’s most likely because of how it delays the emptying of stomachs and how it absorbs more quickly.
6. Oatmeal is very filling and may help you lose weight
Oatmeal is full of filling energy, which can help you lose weight by controlling your calorie intake.
It has been found that oatmeal with a higher beta-glucan content can help to slow down the emptying of your stomach, inducing a feeling of fullness.
Beta-glucan has been shown to promote the release of PYY, a hormone that has been shown to reduce calories. This is great because you’re more likely to decrease your risk of obesity.
Oatmeal Benefits: There are lot of Oatmeal Benefits for health. Oatmeal is an excellent breakfast choice because it gets digested slowly over a period of time instead of within 30 minutes like most other cereals. It is also easy to prepare by simply adding water or milk to the dry oats before cooking for hot or cold oatmeal dishes
7. Finely ground oats may help with skincare;
Oatmeal Benefits :
Oats are said to be one of the most important components for healthy skincare, and manufacturers commonly add them to their products. They’re used as a creamy texture thickener and/or as an anti-inflammatory agent.
Oatmeal Benefits: Oatmeal is a nutrient-dense food that has been eaten for centuries. In the early 20th century, it was grown as an alternative crop to grains that were being depleted due to large scale farming of grain crops
Colloidal oatmeal has been recently been allowed as a skin-protective substance. It is being used by people with various skin conditions including eczema, dermatitis, and psoriasis. Oats have a long history of use in skin care products so it’s not surprising this ingredient was found to be beneficial for the skin.