7 Health Benefits of Eating Oats and Oatmeal

 

It's bright sunny morning and you are starving after your goodnight sleep. How about a healthy breakfast boost that jumpstarts your day on a right track. What's best thing to stop your hunger pang. Yep! you are right oats with milk in your favourite bowl. 

Oats are among the healthiest grains on earth and they are also called Avena. They can be mixed with a variety of freshly cut fruits, milk, and even vegetables to create a wholesome meal that makes this grain appropriate for any time of the day – breakfast, lunch, or dinner!

They are a gluten-free whole grain and a great source of important fiber, vitamins and minerals including Manganese, Thiamin, Magnesium and Phosphorous. Moreover thay are also low in saturated fats, sodium and cholesterol which is very low in calorie and helps in weight loss and maintenance of optimum health. 

Oats are also great for weight loss, lower blood sugar levels and a reduced risk of heart disease. Moreover they are extremely beneficial in keeping the stomach healthy. With increasing demand of oats people are adopting different methods to enjoy they, you can use them to bake cookies, cakes, pies, and even pulse them to smoothies.

Here are 7 evidence-based health benefits of eating oats and oatmeal.

Oatmeal Nutrition Facts

Here is the nutritional value of oats for 1/2 cup dry (39g) rolled oats with no sugar or salt added. This serving is equivalent to 1 cup of cooked oatmeal (cooked in water).

• Calories: 140
• 2.5 gram of fat
• 0mg of sodium
• 28 gram of carbohydrates
• 4 gram of fiber
• 0 gram of sugar
• 5 gram of protein

1. Oats Are Incredibly Nutritious

One of the best reason to eat them are they are chocked with all essential nutrients that your body requires to work efficiently.

They are not only great source of carbohydrates and fiber but also high is protein and low in saturated fats then many other grains. They are great source of minerals. In fact a 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

Moreover they also contain small amount of calcium and potassium that helps in keeping your heart health and bones stronger. Moreover they are also packed with antioxidants including Avenanthramides, that pay a major role in keeping blood pressure low by increasing nitric oxide production and protect cells against damage.

2. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

If you are diabetic and want to lower you cholesterol levels then oatmeal can be the next best option to try. Moreover oats can also help to lower your cholesterol level.

Multiple studies have shown fiber present in oats ( specially beta-glucan fiber ) is very effective at reducing both total and LDL cholesterol levels. [1]

Beta-glucan works through increasing the amount of excreted cholesterol-rich bile from the liver, thereby decreasing the amount of cholesterol that can block the blood vessels.

Eating just 3 grams of beta-glucan (β-glucan) help to lower your LDL (bad cholesterol). Which is great news because even small reductions in cholesterol reduce the risk of heart disease.

3. Oats Can Improve Blood Sugar Control

Oats are an excellent source of fibre and complex carbohydrates that slowly convert the whole food to simple sugars.  In fact studies have shown that the high fibre content of oats improves insulin sensitivity and reduces postprandial glucose levels. [2]

Moreover oats can also help to reduce the risk of type-2 diabetes by regulating your blood pressure. Hence diabetics must eat oats on a regular basis. Unprocessed forms of sugar and carbohydrates like oats or fruits, release sugar into the body more slowly, meting out prolonged and appropriate cellular energy 

Researchers believe that 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. [3]

4. Oatmeal Is Very Filling and May Help You Lose Weight

Weight loss can be challenging but not impossible. In fact oats may even help you with weight loss. Again thanks to fiber that are present in oats, that helps in keeping you full for longer period of time.

Fiber has properties to soak water and makes you feel satiated. Which also helps to reduce obesity and distribution of abdominal fat as well. Moreover oats are also low in calories, so having oatmeal for breakfast is a great way to sustain a healthy diet.

Some studies have also shown that beta-glucan (a type of fiber) may help in promoting peptide YY (PYY) (a type of hormone produced in the gut). This satiety hormone have shown to reduced calorie intake and may decrease your risk of obesity. [4]

Also Read: 6 Delicious smoothie recipe for weight loss.

5. Finely Ground Oats May Help With Skin Care

Oats has many properties favorable for the skin. Eating and applying it, both are effective. Oats are also great source of zinc that reduces inflammation and kills the acne-causing bacteria. And also found the beta-glucan, they offer the much-needed moisture

antioxidant benefits, oats can help in reversing damage caused by UV rays, pollution, harsh chemicals, etc. on your skin. Applying them directly on you skin can help in reducing symptoms of dryness, itching and redness leaving the skin smooth and healthy.

To use them as face pack simply add fee drops of Vitamin E or Rose-hip oil  in a cup of ground up rolled oats and apply the paste on your skin and let it rest for 20 minutes.

6. Oats Prevent Cancer

Cancer are one of the leading causes of death after cardiovascular disease, but don't worry oats may help prevent cancerous cells. The antioxidants found in oats blocks the harmful toxins also known as free radicals from mingling with the DNA cells that can lead to cancer.

According to a study published in the International Journal of Epidemiology, it was found that women who consumed more than 30 grams of fiber on daily basis had lessened their risk of breast cancer by more than 50%.

Several other studies have also that for every 10 addition grams of fiber a person adds to his or her diet, the risk of colorectal cancers is reduced by 10% . [5]

7. Other Health Benefits Of Oats

Beside these 6 benifits oats are also effective for providing several other benifits:

• Oats Can Help Lower Blood Pressure
• Oats Can Reduce the Risk of Obesity
• Oats Reduce the Risk of Childhood Asthma
• Beneficial for cardiac health
• Ease menopause symptoms
• Cures chicken pox
• Oats Treat Acne
• Improves Skin Tone
• Stops Hair Fall
• Boost Immune System

A Word From Healthyngreat

Oats are a delicious way to boost your health. They are incredibly nutritious food packed with important vitamins, minerals and antioxidants. Not just that oats can help you from healthy heart to healthy hairs, so why not add them in your diet.

You may consider adding Chocolate Chip , Nutella, Blueberries, Peanut Butter and many other flavour to boost the flavours of your choice. If you are new to our blog and prefer our statistics please subscribe us and follow us and you will be notified everytime when we post something new.

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