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…CONTINUE READING...CONTINUE READING
Oats are among the healthiest grains on earth. They are a gluten-free whole grain and a great source of important vitamins, minerals, fibre, and antioxidants.
What are oats and oatmeal?
Oats are a whole grain commonly eaten for breakfast as oatmeal (porridge) and added to baked goods.
Oats are a whole grain food, known scientifically as Avena sativa. The most intact and whole form of oats are oat groats, which take a long time to cook. For this reason, many 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 are also often included in muffins, granola bars, cookies, and other baked goods.
Here are evidence-based health benefits of eating oats and oatmeal.
Oats are incredibly nutritious. The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fibre beta-glucan.
Oats are also a good source of high-quality protein, with a good balance of essential amino acids. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.
Half a cup (40.5 grams) of dry oats contains:
Manganese: 63.91 percent of the daily value (DV)
Phosphorus: 13.3 percent of the DV
Magnesium: 13.3 percent of the DV
Copper: 17.6 percent of the DV
Iron: 9.4 percent of the DV
Zinc: 13.4 percent of the DV
Folate: 3.24 percent of the DV
Vitamin B1 (thiamin): 15.5 percent of the DV
Vitamin B5 (pantothenic acid): 9.07 percent of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
The nutritional profile of one cup prepared oatmeal (one half cup dry oats with water) also includes:
25/5 grams of carbs
6.5 grams of protein
2.5 grams of fat
4 grams of fibre
151.5 calories
This means that oats are among the most nutrient-dense foods you can eat.
Oats are rich in carbs and fibre, but also higher in protein and fat than most other grains. They contain many vitamins and minerals.
Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce blood glucose levels, promotes healthy gut bacteria, and can regulate type 2 diabetes.
Oats contain many antioxidants, including avenanthramides. These compounds may help reduce blood pressure and have anti-inflammatory and anti-itching effects.
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL (bad) cholesterol levels.
Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood.
Oats may also protect LDL (bad) cholesterol from oxidation.
Oxidation of LDL (low-density lipoprotein) (bad) cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease.
LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes.
Oats may lower the risk of heart disease by reducing both total and LDL (bad) cholesterol, as well as by protecting LDL from oxidation.…CONTINUE READING
