10 Important Health Benefits of Oats

Oats are a very commonly consumed breakfast cereal worldwide. Though it may feel bland to some, it has a ton of health benefits. In addition, people have tried and tested many ingredients to make recipes for oats more interesting. From porridges to pancakes, oats have created their place in modern dietary habits.

Even though some dislike oats, they are nutritious and have several beneficial qualities. Compared to any other grains, there are more health benefits of oats. Professionals often prescribe this fibre-rich cereal for lowering cholesterol and improving digestion.

Definitely, one of the significant health benefits of oats is weight loss. However, it is not a magic ingredient that will work overnight. In order to understand how oats help in losing weight, it is necessary to understand their other benefits.

1. Rich in Antioxidants

Oats are very rich in antioxidants. These contain avenanthramide, which is a polyphenol compound. This element helps regulate blood pressure by producing higher nitric oxide in our bodies.

2. Lowers Cholesterol

Controlling cholesterol is essential to avoid the risks of heart diseases. The fibre in oats effectively reduces the total and bad cholesterol levels (LDL). Another important component of oats is β-glucan. This increases the cholesterol-rich bile that reduces the circulation of cholesterol in your blood.

3. Improves Blood Sugar Levels

Regularly consuming oats is proven helpful to those who have a history of type 2 diabetes. The leading cause of type 2 diabetes is a decrease in insulin sensitivity. Nevertheless, oats contain β-glucan, which can form a thick gel to delay the emptying of the stomach and glucose absorption in the blood.

4. Wholesome Option

Starting your day with a bowl of oats is going to help you remain full throughout the day. This is one of the major reasons why oats have become the trendiest and sumptuous breakfast option. In addition to this, having a filling breakfast will restrict your calorie intake and eventually help you lose some weight.

5. Relieves Constipation

Constipation is very common among adults. Studies have shown that the outer layer of oats, known as the oat bran, is beneficial for relieving this issue. Furthermore, the fibre content in grains like oats and barley is more than that in fruits and vegetables.

6. Good for Guts

β-glucan is a partially soluble fibre present in oats. When it dissolves, a thick gel is formed in the gut. This gel is known for reducing total and LDL cholesterol levels, helping in the growth of good bacteria in the digestive tracts, etc.

7. Reduces the Risk of Colorectal Cancer

Research has been conducted to check whether there is any effect on consuming oats on a daily basis. The results were surprising. It showed that a regular intake of dietary fibre like oats is interrelated to reducing the risk of colorectal cancer.

8. Rich in Minerals and Vitamins

Oats are highly nutritious. You can even feed this to infants. The essential minerals and vitamins present in this cereal type are as follows:

• Vitamin B1
• Vitamin B5
• Folate
• Zinc
• Manganese
• Magnesium
• Copper

Calcium, Potassium, Vitamin B6, and Vitamin B3 are also present in smaller quantities.

9. Improves Your Immune System

As oats are rich in nutritional values, consuming them is evidently helpful for building a good immune system. Hence, scholars have performed research to find out how oats respond to diseases and infections. Also, it was found that β-glucan is a unique element that helps neutrophils reach the right spot of infection faster.

10. Great for Skincare

Oats are extremely good for skincare. It helps improve the dryness and irritations of the skin. Additionally, the husk acts as an exfoliating agent. Along with these benefits, it also helps absorb excess oil and performs as a gentle cleanser.

The best and the easiest way to incorporate oats into your daily diet is by having oatmeal for breakfast. If you do not like to have oats in the morning, use them as a secret ingredient while baking. You can also try experimenting with this cereal and try other options. For example:

• Smoothies
• Pancakes
• Sandwiches
• Chaats
• Salads 

Once in a while, you can also try making overnight oats. These are incredibly delicious, nutritious, and a quick breakfast option. Another option is to include rolled oats in your diet. The health benefits of both these options are discussed below.

1. Health Benefits of Overnight Oats

If you are someone always in a rush who tends to skip breakfasts, overnight oats are perfect for you. Mix rolled oats or quick-cooking oats with milk or curd, and add fruits and nuts. Then, put it in the refrigerator and have it in the morning.

Overnight oats are very rich in nutrients as well. However, soaking oats in an acidic mixture enhances the breakage of phytic acid. This element can harm the digestive enzymes and restrain the absorption of minerals.

Raw oats are a better source of resistant starch. This starch helps in weight loss and acts as a food for the good bacteria in the gut area. This also has a direct impact on our metabolism.

2. Health Benefits of Rolled Oats

The old-fashioned rolled oats are produced after steaming the oat grains and then rolling them into flakes. This process is more beneficial because it maintains the natural oils of the oats, thus increasing their shelf life. Moreover, the nutritional value of rolled oats is the same as any other kind of oats.

A half-cup of rolled oats contains:

• 190 calories
• 32 g carbs
• 7 g protein
• 5 g fibre
• 1 g sugars
• 3.5 g fats

Rolled oats are a versatile grain. Start with making smoothies if you are interested in trying out new recipes to include rolled oats in your daily diet.

Individuals with the following disorders should avoid including oats in their diet.

1. People with Celiac Disorder

Individuals, who are suffering from an autoimmune disorder called Celiac, must avoid oats in any form. Those with Celiac can get contaminated by wheat, rye, and barley because this disorder gets triggered by gluten.

2. Allergy to Oats

If someone has a specific food allergy to plant-based products, he or she needs to refrain from consuming oats. However, if there are no severe symptoms for a long time, the individual can try oats in a moderate amount.

3. People With Digestive Tract Disorder

Individuals suffering from digestive tracts disorder must stay away from oats and their products. Even if there are issues in your oesophagus, stomach, and intestine, it is advisable to consult a doctor regarding this.

Oats are an incredible source of nutrients. In recent times, this fibrous food grain has gained popularity as a healthy and easy-to-make breakfast option. In addition to the health benefits of oats, they have other benefits as well. For instance, they help in curing dandruff and hair loss. Oats also treat itchiness caused by poison ivy or chickenpox, etc.