5 Benefits of Eating Oats and Oatmeal

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

What Are Oats and Oatmeal?

• Oats are a whole-grain food, known scientifically as Avena sativa.
• Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed, or steel-cut oats.
• Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
• Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
• They’re also often included in muffins, granola bars, cookies, and other baked goods.

Here are 5 evidence-based health benefits of eating oats and oatmeal.

1. Oats Are Incredibly Nutritious

The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the powerful fiber beta-glucan. They also contain more protein and fat than most grains.

Oats are loaded with important vitamins, minerals, and antioxidant plant compounds. Half a cup 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

Vitamin B1 (thiamin): 39% of the RDI

Vitamin B5 (pantothenic acid): 10% of the RDI

Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin). This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber, but only 303 calories. This means that oats are among the most nutrient-dense foods you can eat.

2. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a typical illness, described by altogether raised blood sugars. It generally results from diminished affectability to the chemical insulin. Oats might assist lower with blooding sugar levels, particularly in individuals who are overweight or have type 2 diabetes. They may likewise further develop insulin affectability. These impacts are mostly ascribed to beta glucan's capacity to shape a thick gel that defers discharging of the stomach and ingestion of glucose into the blood.

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

Not exclusively is oats (porridge) a flavorful breakfast food — it's likewise very filling. Eating filling food sources might assist you with eating fewer calories and get in shape. By postponing the time it takes your stomach to exhaust food, the beta-glucan in cereal might build your sensation of totality. Beta-glucan may likewise advance the arrival of peptide YY (PYY), a chemical created in the gut because of eating. This satiety chemical has been displayed to prompt diminished calorie consumption and may diminish your danger of stoutness.

4. Finely Ground Oats May Help With Skin Care

It's no happenstance that oats can be found in various healthy skin items. Creators of these items regularly list finely ground oats as "colloidal cereal." The FDA supported colloidal cereal as a skin-defensive substance back in 2003. Yet, truth be told, oats have a long history of utilization in the treatment of tingles and bothering in different skin conditions. For instance, oat-based skin items might work on awkward manifestations of dermatitis.

5. Oats May Help Relieve Constipation

Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Laxatives are often used to relieve constipation in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people. One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks. What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.