Research indicates that oats and oatmeal offer many health advantages, encompassing weight management, reduced blood sugar levels, and decreased heart disease risk.
Oats rank among the healthiest grains globally, constituting a gluten-free whole grain teeming with vital vitamins, minerals, fibre, and antioxidants.
Here, we present nine evidence-backed health benefits linked to the consumption of oats and oatmeal.
What Are Oats and Oatmeal?
Scientifically known as Avena sativa, oats represent a whole-grain food. While oat groats, the least processed form of oats, require lengthy cooking times, many opt for rolled, crushed, or steel-cut oats. Instant (quick) oats, the most processed variety, cook rapidly but may yield a softer texture.
Oats commonly feature in breakfast dishes, primarily as oatmeal, achieved by boiling oats in milk or water, often referred to as porridge. They also frequently appear in muffins, granola bars, cookies, and baked goods.
Oats are versatile whole grains, enjoyed as oatmeal for breakfast and incorporated into baked goods.
Nutrient-Rich Oats
Oats boast a well-balanced nutrient composition, serving as a commendable source of carbohydrates and fibre, notably beta-glucan fibre. Furthermore, oats provide high-quality protein, presenting a harmonious blend of essential amino acids.
The nutrient profile of half a cup (40.5 grams) of dry oats encompasses manganese (63.91% DV), phosphorus (13.3% DV), magnesium (13.3% DV), copper (17.6% DV), iron (9.4% DV), zinc (13.4% DV), folate (3.24% DV), vitamin B1 (thiamin) (15.5% DV), and vitamin B5 (pantothenic acid) (9.07% DV). Additionally, oats offer smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin).
A single cup of prepared oatmeal contains 25/5 grams of carbs, 6.5 grams of protein, 2.5 grams of fat, 4 grams of fibre, and 151.5 calories. Consequently, oats emerge as one of the most nutrient-dense foods available.
Oats are rich in carbs and fibre, with higher protein and fat content than most grains. They also deliver numerous vitamins and minerals.
Antioxidant-Rich Whole Oats
Whole oats feature a wealth of antioxidants and beneficial plant compounds, including polyphenols. Particularly noteworthy are avenanthramides, a unique group of antioxidants primarily found in oats.
Research demonstrates that avenanthramides may promote lower blood pressure levels by augmenting nitric oxide production, facilitating blood vessel dilation and enhancing blood flow. Additionally, avenanthramides exhibit anti-inflammatory and anti-itching properties.
Oats encompass various antioxidants, such as avenanthramides, which may reduce blood pressure and offer anti-inflammatory and anti-itching benefits.
Potent Soluble Fiber in Oats
Oats contain substantial quantities of beta-glucan, a soluble fibre that partially dissolves in water, forming a dense, gel-like solution within the digestive tract.
The benefits of beta-glucan fibre encompass diminished blood glucose and insulin responses, enhanced proliferation of beneficial gut bacteria, and regulation of type 2 diabetes.
High in soluble fibre, specifically beta-glucan, oats aid in reducing blood glucose levels, supporting a healthy gut microbiome, and managing type 2 diabetes.
Cholesterol-Lowering Potential
Heart disease is the world’s leading cause of death, with elevated blood cholesterol a significant risk factor. Numerous studies highlight the efficacy of beta-glucan fibre in oats in reducing both total and LDL (bad) cholesterol levels.
Beta-glucan may heighten the release of cholesterol-rich bile, lowering circulating cholesterol levels. Furthermore, oats may safeguard LDL cholesterol from oxidation.
Oxidation of LDL cholesterol, catalyzed by free radicals, constitutes a critical step in the progression of heart disease, contributing to inflammation in arteries, tissue damage, elevated heart attack and stroke risks.
Oats can diminish the risk of heart disease by lowering total and LDL (bad) cholesterol levels and shielding LDL from oxidation.
Blood Sugar Regulation
Type 2 diabetes presents a widespread health condition characterized by heightened blood sugar levels, often stemming from decreased insulin sensitivity.
Oats may assist in reducing blood sugar levels, especially in individuals with obesity or type 2 diabetes.
These effects primarily result from beta-glucan’s capacity to form a thick gel, delaying stomach emptying and glucose absorption into the bloodstream.
Both oats and barley, rich in beta-glucan, may improve insulin sensitivity, although further research is warranted.
Thanks to soluble fibre beta-glucan, oats demonstrate the potential to enhance insulin sensitivity and moderate blood sugar levels.
Satiety and Weight Management
Oatmeal stands out as a delicious and highly satiating breakfast choice. Satiety-promoting foods often lead to reduced calorie consumption and support weight loss endeavours.
Beta-glucan in oatmeal extends stomach emptying time, heightening the sensation of fullness. Additionally, beta-glucan may stimulate the release of peptide YY (PYY), a gut hormone linked to decreased calorie intake and diminished obesity risk.
Oatmeal’s satiating nature can assist in weight management by delaying stomach emptying and enhancing the release of the satiety hormone PYY.
Skin Care Potential
Oats serve a dual purpose as they feature in many skincare products, often labelled as “colloidal oatmeal” when finely ground.
In 2003, the FDA sanctioned colloidal oatmeal as a skin-protective agent. Oats boast a longstanding history of alleviating itchiness and irritation associated with various skin conditions.
Oat-based skincare products may ameliorate distressing symptoms of eczema. Notably, skincare benefits apply exclusively to oats applied topically and not those consumed.
Finely ground oats, colloidal oatmeal, are renowned for alleviating dry and itchy skin, potentially offering relief for individuals with skin conditions like eczema.
Asthma Risk Reduction
Asthma, the most common chronic condition among children, entails airway inflammation.
Early oat introduction in children’s diets might shield them from developing asthma, although debates continue regarding the extent of oats’ preventive influence on childhood asthma.
Early inclusion of oats in children’s diets may lower their risk of developing asthma, but further research is required.
Alleviation of Constipation
Constipation, typified by infrequent, arduous-to-pass bowel movements, affects people of all ages. Oat bran, rich in dietary fibre found in the outer oat layer, has effectively relieved constipation.
Moreover, oat bran has been associated with reduced gastrointestinal symptoms and enhanced digestion among individuals with ulcerative colitis.
Due to its soluble fibre content, oat bran has been recognized for its potential to alleviate constipation and improve digestion, particularly in individuals with ulcerative colitis.
Incorporating Oats into Your Diet
- Oats can be enjoyed in various forms. The most popular choice involves:
- Oatmeal for breakfast.
- Requiring a combination of rolled oats.
- Water or milk.
- A pinch of salt.
Adding cinnamon, fruits, nuts, seeds, or Greek yoghurt can enhance oatmeal’s flavour and nutritional profile. Oats also feature prominently in baked goods, muesli, granola, and bread.
Although oats are naturally gluten-free, cross-contamination with gluten may occur during harvesting and processing, necessitating the selection of certified gluten-free oat products for individuals with celiac disease or gluten sensitivity.
Oats offer many health benefits and can be enjoyed in numerous ways, including oatmeal, baked goods, muesli, granola, and bread. For those with gluten sensitivities, certified gluten-free oat products are available.
