According to research, oats and oatmeal provide numerous health benefits. Weight loss, decreased blood sugar levels, and a lower risk of heart disease are among the benefits.
Oats are one of the healthiest grains on the planet. They’re a gluten-free whole grain that’s high in vitamins, minerals, fibre, and antioxidants.
Here are 9 scientifically proven health benefits of eating oats and oatmeal.
What exactly are oats and oatmeal?
Oats, formally known as Avena sativa, are a whole grain food.
Cooking oat groats, the most intact and full form of oats, takes a lengthy time. As a result, the majority of people prefer rolled, crushed, or steel-cut oats.
The most processed type is instant (quick) oats. While they cook in the lowest amount of time, the texture may be mushy.
Oatmeal, which is created by boiling oats in water or milk, is a popular breakfast food. Porridge is another name for oatmeal.
Muffins, granola bars, cookies, and other baked items frequently include them.
Oats are quite nutritious.
Oats provide a well-balanced nutritional profile. They are high in carbohydrates and fibre, especially the beneficial fibre beta-glucan (1Trusted Source).
They’re also a good source of high-quality protein, with a healthy balance of key amino acids (2Trusted Source).
Oats are high in vitamins, minerals, and antioxidant phytochemicals. Half a cup (78 g) dry oats contains (3Reliable Source):
Manganese accounts for 63.91% of the daily value (DV).
Phosphorus: 13.3% of the total
Magnesium: 13.3% of the total
Copper: Iron: 17.6% of the DV 9.4 percent of the DV
Zinc: Folate: 13.4% of the DV 3.24 percent of the DV
Thiamine (Vitamin B1): Vitamin B5 (pantothenic acid): 15.5% of the DV 9.07% of the total
calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin) in lower amounts
1 cup of oats contains 51 grammes of carbohydrates, 13 grammes of protein, 5 grammes of fat, and 8 grammes of fibre. This similar portion contains only 303 calories.
This indicates that oats are one of the most nutrient-dense foods available.
Whole oats are high in antioxidants, including avenanthramides.
Whole oats are abundant in antioxidants and polyphenols, which are beneficial plant chemicals. The most notable antioxidants are avenanthramides, which are almost entirely present in oats (4Trusted Source).
Both ancient and contemporary studies have indicated that avenanthramides may help reduce blood pressure by enhancing nitric oxide synthesis. This gas molecule aids in the dilation (widening) of blood arteries, resulting in improved blood flow (5Trusted Source, 6Trusted Source, 7Trusted Source, 8).
Avenanthramides also have anti-inflammatory and anti-itching properties (7Trusted Source, 9Trusted Source, 10Trusted Source).
Oats contain beta-glucan, a highly effective soluble fibre.
Oats are high in beta-glucan, a kind of soluble fibre. In your stomach, beta-glucan partially dissolves in water and forms a thick, gel-like substance.
The following are some of the health benefits of beta-glucan fibre:
LDL and total cholesterol levels were lowered (11Reliable Source).
decreased blood sugar and insulin response (12Reliable Source)
greater sense of fullness (13Reliable Source)
increased proliferation of beneficial bacteria in the digestive tract (14Reliable Source)
They have the ability to decrease cholesterol levels and prevent LDL cholesterol from destruction.
Globally, heart disease is the leading cause of death. High blood cholesterol is a major risk factor.
Many studies have indicated that the beta-glucan fibre in oats can help lower total and LDL (bad) cholesterol levels (15Trusted Source).
Beta-glucan may stimulate the discharge of cholesterol-rich bile, lowering cholesterol levels in the blood.
Oats may also help to prevent the oxidation of LDL (bad) cholesterol.
When LDL (bad) cholesterol combines with free radicals, it oxidises. Another critical stage in the course of heart disease. It causes artery inflammation, destroys tissues, and increases the risk of heart attacks and strokes.
Oats can help with blood sugar regulation.
Type 2 diabetes is a prevalent medical disorder marked by severely high blood sugar levels. It is frequently caused by a decrease in insulin sensitivity.
Oatmeal may help lower blood sugar levels, particularly in persons who are overweight or have type 2 diabetes. Both oats and barley contain beta-glucan, which may enhance insulin sensitivity (16Trusted Source, 17Trusted Source).
However, a randomised clinical trial conducted in 2016 found no improvement in insulin sensitivity, indicating that more research is required (18Trusted Source).
These benefits are mostly related to beta-glucan’s capacity to produce a thick gel, which inhibits stomach emptying and glucose absorption into the blood (16Trusted Source).