What Are The Health Benefits of Eating Oats?

It is a common sight these days to see oatmeal on the breakfast table, in recent years it has gained lots of popularity. But do you know what is oats and what are some of its amazing benefits and what exactly happens when we consume it?

In today's article let us take a look at some of the amazing benefits of the delicious and healthy food item.

Benefits of Oats for Health

What are oats?

The scientific name of oatmeal is Avena sativa and it is a hard cereal that can be grown in poor soils where many other crops would not survive. Oats, as they are grown today, are descended from a wild species called red oats, originating in Asia. 

Its cultivation history dates back thousands of years in various regions of the world and before being used for food was used for medicinal purposes. 

With cultivation in countries like Scotland, Great Britain, Scandinavian countries and Germany, it has become very important as the food base of the people of these regions. Then the cultivation culture spread around the world and today the main producers of it are Germany, Polonium, Finland, the United States, and Russia.

After the harvest, which occurs in the fall, the grains are cleaned and passed through a roasting process that does not lead to loss of its nutritious properties, obviously conserving the fiber and nutrient content in it.

After this oats go through various types of processing to give rise to various types of products. Although harvested in the fall it is available on the market year-round.

Different Types Of Oats:

Type #1: Flaked Oats: 

These are whole pressed oat grains, which retain all the nutrients and fiber in the grain. They can be found as fine or regular flakes, but they differ only in size and have the same nutritional value. Being in the form of flakes makes them less versatile when it comes to adding them to different recipes.

Type #2: Oat bran:

It is obtained from the outermost part of the grain, which is called the husk, and hence contains a very high fiber concentration. This is the reason why its color and texture are different.

Type #3: Oatmeal:

This is obtained from the innermost part of the grain and therefore includes less fiber than the other two versions. But still, it includes a lot of nutrients and is quite versatile for use in several recipes.

Type #4: Flavored Instant oatmeal:

Oatmeal can be found in different flavors right from apple to cinnamon flavor, to honey, dried fruits, and granola. However, it is important to be aware of the added sugar which makes the otherwise healthy oats not so healthy.

Nutrition Profile of Oats - For 30 g (one serving):

• Calories 118.2 kcal
• Phosphor 45.9 mg
• Protein 4.2 g
• Iron 1.32 mg
• Fibers 2.73 g
• Calcium Lipids 2.4g
• Zinc 0.78 mg
• Potassium 100.8 mg
• Sodium1.5 mg
• Carbohydrates 20.1 g

Health Benefits of Oats

Oatmeal Help in Weight Loss:

Oatmeal is not a low-calorie food. But if consumed in limited amounts can be very helpful in weight loss. This is simply because it is rich in fiber, which provides greater satiety for an extended period.

Not just that, oats contain a compound called beta-glucan, which is also a type of fiber that increases cholecystokinin levels, a hormone and leads to an increase in the feeling of satiety.

Helpful in gaining muscle mass

It has excellent quality carbohydrates along with that oats also contain a substantial amount of vegetable protein. As already mentioned, 40 grams of oats provide approx. 6g of protein, which is quite a lot compared to most plant foods.

Though being a protein source, oats, like other plant sources, does not provide all the necessary amino acids, being a low source of lysine. Thus it is necessary to obtain amino acid from other protein sources such as beans, lentils, and animal proteins. 

For muscles to grow, in addition to amino acids energy is also needed, and as we saw earlier, oats are an excellent source of energy. Oats help in gaining lean body mass and also provides other nutrients such as iron and B-vitamins. Which act to carry oxygen through the body and into the muscles and metabolism.

Reasons Why You Should Eat Oats

Oats Improve Cardiovascular Health

Studies have indicated that consumption of whole grains, along with oats, is directly linked with better heart and artery health. It also helps in lowering blood pressure and the chances of developing coronary disease. 

The American Journal of Clinical Nutrition showed that there is a direct link between oatmeal consumption and healthier life. This is due to the presence of soluble fiber in the food. 

Eating fiber-rich foods such as oats reduce the chances of coronary heart disease by up to 15% and cardiovascular disease by up to 11% for women.

Oats is good for the skin:

As it is a food rich in silicon and protein, the consumption of oats is also good for the renewal of tissues, especially for the skin. It helps in cell division and makes the skin look better and healthier.

Helps Control Blood Pressure:

Eating a serving of oat flakes every day will make it easier to control blood pressure levels. It also helps reduce the need for hypertensive medication in certain cases. High blood pressure can pose serious health risks.

Oats Helps to Prevent Constipation:

Oatmeal is a rich source of soluble and insoluble fiber, which helps to regulate bowel movements and thus prevents constipation.

Including oatmeal in your daily diet will help to keep the issue of constipation at bay. Enjoy them as part of your breakfast meal.

Oatmeal Helps to Reduce Hypertension:

If you are someone who is suffering from high blood pressure, a daily dose of oatmeal will help combat this problem and in turn, help reduce the risk of hypertension.

You can relish this healthy oatmeal in the form of breakfast or during lunchtime as well.

Makes The Immune System Strong:

There is a fiber in oats called beta-gluten which helps neutrophils travel to the site of infection faster and also increases their ability to eliminate the bacteria they find there.

Thus making the immune system stronger. Oats can also improve health by increasing the speed and efficiency of the immune response.

Oats Helps to Prevent Diabetes

Due to its low glycemic index, oats help to check diabetes by decreasing the carbohydrate absorption rate and improving insulin sensitivity. Diets leading to low Glycemic Index are associated with lower insulin resistance rates and lower prevalence of type II diabetes as per the study published in 2006 by the American Journal of Clinical Nutrition.

Hence, in addition to all the other benefits oatmeal can help in regulating the occurrence of another major disease that is diabetes.

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