Oatshave amazing health benefits. They range from prevention of asthma, lowering sugar and cholesterol levels in the blood.This article explores some of the scientifically proven health benefits of oat and oatmeal. Keep reading.
Oats can be easily incorporated into a diet in several ways. The simplest way is eating oatmeal porridge for breakfast. It can also be taken alongside baked goods, bread, muesli, and granola. This delicious whole grain is gluten-free and provides your body with a range of vitamins, fiber, minerals, and antioxidants. Additionally, they contain lots of calories, protein, and fat. Researchers strongly believe that consuming oatmeal can benefit the body in various ways.
Oats and Oatmeal at a Glance
Oats are one of the whole-grain foods. It is scientifically known as Avena sativa. They are made from broken oat groats. Furthermore, when cooking, they take a long time to prepare. That said, many people prefer going for crushed, rolled, or steel-cut oats.
Instant or quick oats tend to take the shortest time to prepare, and they have a mushy texture. Additionally, instant oats are highly processed and their outer cover removed, making them not whole anymore.
Oatmeal is the best way of taking oats, especially for breakfast. Preparation involves boiling it, either in water or milk. The resultant meal is porridge, which can be taken with muffins and other available baked foods.
Health Benefits of Oats
Including oats in your routine diet may significantly improve your health. In the following ways.
1. Oats are Highly Loaded with Nutrients
Oats contain perfectly balanced nutrients. According to the National Institute of Health, oats are an excellent source of carbs and fiber, specifically, beta-glucan. When compared to most grains, oats contain lots of protein and fat. Additionally, oats contain more vitamins, minerals, and powerful plant compounds, which act as antioxidants in the body. According to the database in Self NutritionData, half a cup or 78 g of dry oats, the following vitamins and minerals are found: 191% of the recommended daily value (RDV) of manganese, 41% of the RDV of phosphorus, 34% of the RDV of magnesium, 24% of the RDV of copper, 20% of the RDV of zinc, 20% of the RDV of iron, 11% of the RDV of folate, 39% of the RDV of vitamin B1 (thiamine), and 10% of the RDV of vitamin B5 (pantothenic acid). Additionally, the same amount of dry oats comes with 13 g of protein, 51 g of carb, 8 g of fiber (beta-glucan), 5 g of fat, and 303 calories.
2. Oats are Loaded with Antioxidants
Avenanthramides are the main antioxidant present in oats. Oats, especially whole oats, are highly rich in antioxidants, and other plant compounds are known as polyphenols.Several studies by the National Center for Biotechnology Information found that avenanthramides may have a specific impact on health. For instance, they are precipitating the production of nitric oxide, resulting in reduced blood pressure. Nitric oxide is a gas molecule that promotes the dilation of blood vessels, leading to improved flow of blood. What’s more, avenanthramide has been shown to possess anti-inflammatory and anti-itching effects. Another antioxidant in oats is ferulic acid.
3. Oats Are Loaded with Beta-Glucan
Oats are a perfect addition to your diet. It contains a soluble fiber that is very powerful, known as beta-glucan. In the digestive system, beta-glucan exists as a thick and gel-like substance because it dissolves in water. This special type of fiber has several positive effects on the body. Studies by the National Center for Biotechnology Information found that it reduces total cholesterol and low-density lipoprotein cholesterols, reduces lower sugar in the blood and insulin response, prolongs the feeling of fullness, and acts as food to the good bacteria in the large intestines.
4. Oats May Help Control the Levels of Blood Sugar
Increased and uncontrolled blood sugar levels in the body can lead to type 2 diabetes. Markedly elevated blood sugars characterize this condition. It is caused by the response of the impaired cell to insulin production, normally termed insulin resistance.Successful studies by the National Center for Biotechnology Information found that including oats in your diet lowers sugars in the blood. This can benefit people, especially those with type 2 diabetes. Moreover, oats may also increase the sensitivity of cells to insulin.
5. Oatmeal Is Highly Satiating and May Promote Weight Loss
It is undeniably true that oatmeal (porridge) is delicious, more so as a breakfast food, but it is also satiating. Published studies have shown that eating filling foods may result in fewer calories and eventual loss of weight.According to the National Institutes of Health, the beta-glucan fiber in oats prolongs the staying of food in the stomach. This makes you feel full and satisfied for a long. Additionally, beta-glucan promotes the production of satiating hormone peptide YY (PYY). This hormone also leads to a reduced intake of calories.
6. May Lower the Risk of Asthma.
Asthma is a chronic disease of the respiratory system characterized by the inflammation of airway mucosa. The condition is seriously common in children. Inflamed airway causes repeated coughing, wheezing, and shallow breathing.When solid foods, such as oats are introduced to a baby, the risk of developing asthma and other hypersensitivity diseases can significantly be reduced.
Oat is a whole-grain food obtained from the oat groat. It is scientifically known as Avena sativa. It can easily be prepared by boiling it in water or milk to form oatmeal or porridge. It can be served alongside muffins and other baked foods for breakfast. Moreover, adding oats to your routine diet can come with several health benefits apart from providing lots of nutrients. For instance, it prevents asthma in children and control blood sugar and cholesterol levels.