6 Benefits of eating Oats and Oatmeal

Oats are among the healthiest grains on earth. Not only are they nutritious, they're convenient, they're delicious, and they're also naturally gluten free, which is useful for a lot of people.there is six health benefits of eating Oats .

1- Oats are incredibly nutritious. Oats are loaded with important vitamins, minerals, and potent antioxidant plant compounds. Now half a cup or 78 grams of dry oats contains, 191 percent of the RDI for Manganese, over 30 percent of the RDI for Phosphorus and Magnesium, around 20 percent of the RDI for Copper, Iron, and Zinc, 11 percent for Folate, 39 percent for vitamin B1, also known as Thiamin, and 10 percent of vitamin B5. This half cup of dry oats comes with 51 grams of carbohydrate, 13 grams of protein, 8 grams of fiber, and only 300 calories. That means oats are one of the most nutrient dense foods you can eat.

2- Oats can lower cholesterol levels and protect LDL cholesterol from damage. Much of the health benefits of oats comes from its high soluble fiber content. Specifically a fiber called beta-glucan. This fiber partially dissolves in water and helps to form a thick gel like solution in the gut. Many studies have shown that the beta-glucan in oats is effective at reducing both total and LDL cholesterol levels, a major risk factor for heart disease. It's thought to increase the excretion of cholesterol rich bile thereby reducing circulating levels of cholesterol in the blood. Oxidation of so-called bad LDL cholesterol is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues, and can raise your risk of heart attacks and strokes. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation. At least, that has so far been demonstrated in test tube and animal studies.

3- oats can improve blood sugar control. Type two diabetes is characterized by significantly increased blood sugar levels. Now it's usually caused by a decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels, especially in people who are overweight or have type two diabetes. Studies indicate they may also improve insulin sensitivity. 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.

4- oatmeal is very filling and may help you lose weight. Boiling oats in water or milk, creates oatmeal, also commonly known as porridge. Not only is oatmeal a tasty breakfast food, it's very filling. Eating filling foods may help you eat fewer calories and lose weight. It seems by delaying the time it takes your stomach to empty your food, the beta-glucan in oatmeal may directly increase your feeling of fullness. Beta-glucan may also promote the release of a certain hormone produced in the gut in response to eating. Now this satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.

5- Finely ground oats may help with skin care. It's no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as colloidal oatmeal. The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But oats have a long history of use in treatment of itch and irritation in various skin conditions. For example oat based skin products may improve uncomfortable symptoms of eczema, note that skin care benefits pertain only to oats applied to the skin, not those that you eat.

6- oats may help relieve constipation. Laxatives are often used to relieve constipation in the elderly. Now while they are effective, they're also associated with weight loss and a decreased quality of life. Studies indicate that oat bran, the fiber rich outer layer of the grain, may help relieve constipation in older people. At least when taken as an oat bran supplement. One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for twelve weeks. Once more, 59 percent of those patients were able to stop using laxatives after the three month study, while overall laxative use increased by eight percent in the control group. Last thing I want to point out that although oats are naturally gluten free, they're often contaminated with gluten, that's because they often use the same equipment to harvest and process the oats as they do with other grains that contain gluten. So if you have Celiac disease or gluten sensitivity, choose oat products that are certified gluten-free.