10 Science-Backed Health Benefits of Oats & How to Eat Them
- If you are looking for a whole grain that can offer nutritional, health, and preventive benefits at the same time, I would suggest giving oats a try.
- Although many people consider oats to be nothing more than a complementary food, whether as part of breakfast or among athletes looking to increase muscle size, there is actually much more to oats than that.
- Based on my personal experience with oats, I discovered that they can be helpful when it comes to certain health problems. I used to suffer from digestive issues affecting my large intestine, and one of my friends suggested that I have a bowl of oats with milk before breakfast and again before going to bed.
- I followed this routine for several days. To my surprise, after just one week, I noticed that the problems I had been experiencing had significantly improved.
- After that, I decided to learn more about the nutritional composition of oats. I found that they contain a variety of important nutrients, including soluble fiber, plant-based proteins, and essential minerals that the body needs.
- What surprised me most, however, was the presence of certain antioxidants that are rarely found in other natural foods.
- To help you get to know oats better, I will share with you, dear reader, some interesting scientific facts about this nutritious grain, along with the 10 most important health benefits of oats. I will also explain the most common types of oats and, finally, show you how you can easily add oats to your daily meals.
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10 Science-Backed Health Benefits of Oats
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Nutritional Profile: What Makes Oats a Superfood?
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| Oat Nutritional Profile |
Nutrition Facts for Oats
| Nutrient | Approximate amount per 78 g |
|---|
| Calories | 303 kcal |
| Protein | 13 g |
| Dietary fiber | 8 g |
| Manganese | 3.8 mg |
| Phosphorus | 416 mg |
| Magnesium | 138 mg |
| Iron | 3.7 mg |
| Serving size | 78 g |
- In this paragraph, through my personal experience, I will reveal to you what a normal serving that you can have in your day provides, which is equivalent to 78 grams of oats. This is without adding any other ingredient to the oats, such as milk, for example. The mentioned amount of oats contains approximately 303 calories, 13 grams of protein, 8 grams of dietary fiber, 3.8 milligrams of manganese, 416 milligrams of phosphorus, 138 milligrams of magnesium, and 3.7 milligrams of iron. All these components make oats a food with a high nutritional value. But you may be surprised to know that I have not finished listing the components of oats yet. It also contains significant amounts of B vitamins and a considerable amount of unsaturated fatty acids that are beneficial to the body. To be honest, before I discovered and learned about the components of oats, I used to think that it was just another food like any other food.
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10 Health Benefits of Oats.
1. Helps Lower Cholesterol.
- As I mentioned earlier, oats contain a type of soluble fiber called peta glucan. When you eat oats, and after their components are broken down in the stomach and intestines, this substance is obtained, which helps form a thick gel-like substance inside the digestive system. Honestly, I did not expect that oats contained a substance that could do all of these things. After this gel-like substance is produced, which is stimulated by the production of peta glucan, the gel-like substance attaches itself to bile acids that are rich in cholesterol, which leads to an increase in the size of the latter, making it unable to be absorbed and causing it to leak into the bloodstream. This process pushes the liver to remove the cholesterol present in the blood in order to produce another amount of bile. Through my reading of a number of reports and studies reached by scientific research, I found that consuming 3 grams of peta glucan daily can help lower cholesterol levels by 7 to 10 percent.
2. Regulates Blood Sugar and Improves Insulin Sensitivity
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| Oats Help Regulate Blood Sugar and Improve Insulin Sensitivity |
- For people who suffer from type 2 diabetes, including insulin resistance, I recommend that they eat oats. As I told you earlier, oats contain a substance called peta glucan, which contributes to the production of the viscous gel-like substance. The latter delays the absorption process and slows down the rate at which glucose enters the blood. Therefore, this process helps stabilize and prevent an increase in blood sugar and insulin levels after eating. I also recommend that if you are one of those people who do not like meals rich in processed sugar, oats can be an alternative option, because they contain a moderate amount of natural sugar.
3. Supports Digestive Health and Helps Prevent Constipation
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| Oats Support Digestive Health and Help Prevent Constipation |
- Since oats contain both soluble and insoluble fiber, I will explain the role of each type. As for insoluble fiber, it increases the amount and bulk of stool, which gives the stool smoother movement and allows it to pass more quickly through the intestines and colon. Therefore, this process helps relieve constipation. Soluble fiber also provides nourishment for the beneficial bacteria found in the intestines. As a result, this helps maintain a healthy digestive system and keep it free from diseases. This was one of the problems I personally suffered from, and because of eating oats, I got rid of it.
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4. Promotes a Feeling of Fullness and Helps with Weight Control.
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Oats Promote Fullness and Help with Weight Control
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- One of the problems that most people suffer from is obesity and weight gain, due to the inability to stop eating or to be satisfied with the main meals only. If you are one of these people, oats may be the solution. Since one of their components is beta-glucan, this substance helps stimulate the release of peptide YY. The latter sends signals indicating that the person feels full. And since oats contain some components that slow down the process of stomach emptying, this leads to a feeling of fullness for a longer period of time. Therefore, eating fewer meals goes along with maintaining weight.
5. Rich in Unique Antioxidants.
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| Oats Are Rich in Unique Antioxidants |
- Oats are characterized by containing antioxidants that are difficult to find in other natural foods, and they are called Avenanthramides. The latter are considered a common component among different types of oats. These antioxidants have an important role in the production of nitric oxide (NO) in the body. The production of this substance leads to the widening of blood vessels, and therefore to the normal and regulated flow of blood throughout the body and to maintaining balanced blood pressure. In addition to that, they provide natural anti-inflammatory compounds that protect the walls of the arteries. All of this is thanks to oats.
6. Soothes the Skin and Helps Protect It.
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Oats Soothe the Skin and Help Protect It
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- In addition to the role that oats play in the digestive system, they also play an important role in skincare. For decades, oat powder, which is known as colloidal oatmeal, has been used in skincare and in some cosmetic products. When applied to the skin, oat powder helps moisturize dry skin and get rid of skin itching, and in some cases, it may help get rid of certain types of eczema. It is also good for relieving skin inflammation. All of these benefits are thanks to the fats and antioxidants it contains.
7. Boosts Immune System Function.
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| Oats Boost Immune System Function |
- As I have already mentioned to you in many of the previous paragraphs, oats contain a substance called beta-glucan. This substance has the ability to interact directly with certain immune cells, especially those known as phagocytic cells. They are among the most prominent soldiers in the first line of defense against diseases, viruses, and microbes. Through the deeper research I conducted on this substance, I found that it enhances the ability of immune cells to identify and eliminate any foreign body that is unfamiliar to the body.
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8. May Reduce the Risk of Colon Cancer
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| Oats May Reduce the Risk of Colon Cancer |
- One of the things I found is that scientific research has shown that people who consume whole grains such as oats and dietary fiber are less likely to develop colon cancer. This is due to the fermentation of the fiber found in oats in the large intestine. This fermentation process produces fatty acids in our intestines that help nourish the cells of the colon and reduce inflammation, which is what prevents the appearance or growth of cancer cells.
9. Promotes Relaxation and Supports Sleep Quality.
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| Oats Promote Relaxation and Support Sleep Quality |
- Among the components that make up oats, we find a substance that scientists have called tryptophan. The brain constantly needs this substance in order to produce serotonin, which is responsible for regulating mood. The production of this substance is also accompanied by the production of melatonin, which is one of the main elements responsible for sleep quality. As I mentioned earlier in the previous paragraphs, oats contain magnesium and vitamin B6. These two elements help with relaxation and calming the nervous system, and therefore getting good sleep.
10. May Lower the Likelihood of Asthma in Children.
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| Oats May Lower the Likelihood of Asthma in Children |
- If you have kids, then it is recommended to start incorporating oats in your family’s diet, especially for babies and young children. Scientific studies have revealed that kids and babies who take food that includes oats have a lower risk of suffering from asthma and rhinitis because of the characteristics of oat components like dietary fiber.
Comparing the Most Common Types of Oats.
- Here, in this paragraph, I would like to recommend 3 different types of oats that I have used before either for cooking or treating certain diseases. It depends on your choice in the end which type you would use for cooking or the nutrition purpose you have in mind.
1. Steel-Cut Oats.
- In this case, steel-cut oats refer to the kind of oats whose grain has been cut into coarse bits. Its defining characteristic is its high fiber content resulting in a tough, chewable texture. This variety needs 20 to 30 minutes to cook.
2. Rolled/Old Fashioned Oats.
- This type of oats is whole oats that have been processed from their natural structure into flat flaked form. This type of oats takes 5 to 10 minutes to be cooked. This type of oats is regarded as appropriate for preparation of meals made of oatmeal and all things pertaining to baking.
3. Instant / Quick Oats.
- Instant oats have already been cooked and have a softer texture. This texture helps speed up the preparation process of this type of oats. But based on my experience with this type, I do not recommend relying on it too much because, before reaching your kitchen, it has already been cooked and some artificial flavors and sugar have been added to it. I recommend the first and second types because they are natural and do not contain any additives.
Simple Ways to Add Oats to Your Diet.
Overnight Oats.
- Take the appropriate amount of rolled oats for you with plant-based milk. Put them in a container and leave this mixture of oats and milk overnight in the refrigerator. In the morning, you will have a ready-to-eat and easy-to-prepare meal, with the option of adding some pieces of fruit or dried fruit.
Nutrient-Rich Smoothies.
- You can add rolled oats to your fruit smoothie by adding 3 tablespoons of oats and blending them with the fruit. It gives the smoothie a good texture, in addition to providing complex carbohydrates that help reduce hunger and give you a feeling of fullness for a long time.
Using Oat Flour As An Alternative To Wheat Flour.
- This can be done by grating oats until they are in the form of flour. You may use it in place of wheat flour or any other type of flour that you want to use while cooking your food.
Conclusion
- After reading this article, you will discover that oats are a food with unlimited benefits, based on the research that has been conducted on them and through my modest experience. They have health benefits, such as preventing heart disease, regulating blood sugar levels, and supporting intestinal health. This is from a health perspective. As for nutrition, oats are a special food that should be included in your daily meals because of their countless benefits.
FAQ: Oats and Healthy Eating
1. How much oats should you eat in one serving?
- A practical serving depends on your appetite, activity level, and overall diet. The article explains that oats can be used as part of a balanced breakfast or meal, so the portion should fit your personal needs.
2. Can oats support healthy cholesterol levels?
- Oats contain soluble beta-glucan fiber, which is discussed in the article as one reason oats may help support healthy cholesterol levels when included in a balanced eating pattern.
3. Are oats helpful for digestion?
- Yes. The article describes how soluble and insoluble fiber can support regular bowel movements and nourish beneficial gut bacteria, which contributes to digestive health.
4. Which type of oats is best for everyday meals?
- Steel-cut, rolled, and instant oats can all be useful. The article compares their preparation and texture, so the best choice depends on the time available and the consistency you prefer.
5. What are easy ways to add oats to your diet?
- The article suggests overnight oats, nutrient-rich smoothies, and using oat flour as an alternative to wheat flour.
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