What Are Oats And Oatmeal?
Over the years, oats has received a lot of attention. People across the globe have been experimenting with various dishes out of oatmeal. From breakfast cereal to cookies, from bars to smoothies, gluten free oats are added to various food and beverages. And if we talk to fitness enthusiasts, they are simply gaga about oats. So, without wasting any time, let us jump to the discussion of various oats benefits.
Oats are rich in beta glucan soluble fiber which has several health benefits. Oats lowers cholesterol, regulates blood sugar level, make stomach feel full, helps reduce weight, lowers colon cancer risks, helps in better sleep, etc.
14 Health Benefits of Eating Oats
The health benefits of oats are many. It may not be one of the food items that is opted for specifically its taste but it will leave you with various oats health benefits and you can find yourself in a totally different shape in just a few months. Let us discuss them here.
1. Highly Nutritious
Oats provides a balanced nutrient content. Oats contain a lot of fiber and carbs, particularly the active fibre beta-glucan. In comparison to many other grains, they also contain more protein and fat. Oats are rich in antioxidant plant components, vitamins and minerals. Oats are one of the foods with the highest nutrient density.
2. Loaded With Antioxidants
Oats are abundant with antioxidants and polyphenols, which are advantageous plant chemicals. Avenanthramides, which are exclusively present in oats, are among the most notable antioxidants. Avenanthramides lowers the risk of heart disease by boosting the formation of nitric oxide. The blood flow is boosted as a result of the gas molecule's assistance in expanding blood vessels. Avenanthramides also have anti-itching and anti-inflammatory effects. Ferulic acid is also present in large quantities in oats. It is an additional category of antioxidant.
3. Contain Soluble Fiber Beta Glucan
The nutrient profile of oats is well-balanced. Oats are loaded with fiber and carbohydrates, and also fiber beta-glucan. As compared to several cereals, oatmeal benefits is much higher in protein and fat. The other nutrients in oats are minerals, vitamins, and anti-oxidant plant compounds. Therefore, when you are having rolled oats, you do not have to worry about the nutritional value you are getting. Oats nutritional value is much more than you even imagine.
4. Reduces Cholesterol
Heart diseases are taking lives across the globe. High blood cholesterol is one of the factors that lead to cardiac arrest or other heart-related diseases. As per several studies, the beta-glucan fiber that can be found in oatmeal helps in lowering LDL cholesterol levels. The excretion of cholesterol-rich bile gets increased because of beta-glucan as the circulating cholesterol levels in the blood lowers down.
5. Regulates Blood Sugar Level
According to some studies, oats are helpful for people with Type 2 diabetes. It is been found that people who have Type 2 diabetes had their glucose level better regulated after they started having oats. Additionally, there are bunch of dry fruits name that can be added with your oatmeal to effectively lower the diabetes.
6. Help Stay Very Filling
The benefit of oats for breakfast cereal is that you are going to feel full for quite a long time. This even enables people to eat lesser calories and manage their hunger. Also, because oatmeal comes with several nutrients, there is no chance that even if you are eating less, you are losing any kind of nutrients.
7. Make You Lose Weight
These days you will come across many people who would suggest you to eat oatmeal for fast weight loss. Well, they are not wrong because oatmeal is among the best cereals for weight loss. In fact, the benefits of oats for weight loss are amazing. As per the studies, glucan, which is a compound found in oatmeal helps in lessening the desire to eat. It helps in improving the hunger-fighting hormone called cholecystokinin. You can mix up oats with muesli food to start noticing changes in your body in just two weeks as you keep consuming regularly.
8. Help With Skin Care
As we talk about the benefits of oats on the skin, it helps in soaking up the excess oil in the skin and helps in treating acne. The anti-inflammatory and antioxidant properties in oatmeal help in the treatment of dryness and also help in removing dead skin cells. It works as a natural cleanser as it helps in exfoliating the skin and removes dirt.
9. Reduces Risk of Childhood Asthma
The most prominent chronic illness among children is asthma. This condition affects the airways, which are the tubes that convey air to and from a person's lungs. While not every child will suffer the identical symptoms, many will frequently cough, wheeze, and feel out of breath. Medical experts suggest that early consumption to foods like oats, may actually protect kids from developing asthma. Giving infants oats before they turn 6 months old is linked to a lower chance of developing childhood asthma.
10. Relieves Constipation
Constipation is characterized by irregular, infrequent and painful bowel movements. According to experts, oat bran, the grain's outer fiber-rich covering may aid in the relief of constipation in older adults. People with ulcerative colitis who consume oat bran also see a reduction in gastrointestinal symptoms and improved digestion. Also, the soluble fibers in oats works well to prevent constipation. Furthermore, you can add muesli to your bowl of oats as muesli benefits in bowel movement due to its rich fiber profile.
11. Promotes Better Sleep
Oats have complex carbohydrates and melatonin. These help more tryptophan get in the brain, as a result of which it helps in getting better sleep. Benefits of eating oatmeal are endless. Apart from adding oatmeal to your diet, you can even apply it to your skin and hair to get the best results.
12. Lowers Risk of Colon Cancer
Colon cancer is one of the most common types of cancer and it is very painful. One of the research was conducted in the United Kingdom and the Netherlands, in which it was found that people who consumed a high fiber cereal had a lesser risk of colon cancer.
13. Improves Hair Growth
Oatmeal consists of iron, fiber, omega-6 fatty acids, zinc, and polyunsaturated fatty acids, which are hair-friendly nutrients and help in the growth of the hair. On regular consumption and application, your hair will become thicker and longer.
14. Good For Babies
Oatmeal can even be fed to babies as it is easy on the digestive system of the little ones. Also, it is a natural laxative; thus, babies are lesser likely to feel constipated. Now, if you think oatmeal can be a great option to go for, do not make any delay and buy the least processed oats. You can choose anything from whole grain oats, steel cut oats, or even instant oats.
How To Eat Oats
Oats are widely eaten as the breakfast meal, which is cooked by boiling oats in water or milk. Porridge is other common name used for oatmeal.
Ingredients required to make an oatmeal:
- 1/2 Cup of Rolled Oats
- 1 Cup (250ml) of Milk
- 2 Tsp of Sugar or Honey
- 1/2 Tsp of Cinnamon Powder
- Exotic Dry Fruits
- Toppings of your choice
To make the oatmeal, turn on heat in a pot and add 1/2 (250ml) milk with 2 tsp of sugar or honey. When the milk begins to boil, add 1/2 cup of rolled oats. Stir the oats for about 5 mins and then add 1/2 tsp of cinnamon powder. When finished add some exotic dry fruits of your choice. Now, empty the pot into a bowl and marinate the oats with desired topping of your choice. You oatmeal is ready to served and eaten after 5 min of sitting.
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Frequently Asked Questions
1. Is it good to eat oats daily?
Ans: Yes, you can eat oats daily. However, do not go overboard and try to keep it to only one serving per day.
2. What are the disadvantages of eating oats everyday?
Ans: To some people, it can cause gas and bloat. Therefore, you can start having oatmeal in a very less quantity. If you do not feel bloated after having it, you can continue and increase the quantity accordingly.
3. Why oats are so good for you?
Ans: Oats are filled with nutrients that are essential for our health. Regular consumption of oats can result in weight loss, control blood sugar levels, reduces cholesterol levels, etc.
4. What are oats rich in?
Ans: Oats are rich in anti-oxidant plant compounds, important vitamins, and minerals.
5. Is oats good for health?
Ans: Oatmeal is totally good for health. You can have it for various reasons. Even if you are diabetic or often experience constipation, you can have it without a second thought.
6. What do oats contain?
Ans: Oats contain carbohydrates, fiber beta-glucan, minerals, vitamins, and antioxidant plant compounds.
7. Can we eat oats at night?
Ans: Yes, you can absolutely eat oats at night. In fact, it can help you sleep better at night.
8. Is oats good for weight loss?
Ans: Oatmeal is low in calories and high in protein. Therefore, it is good for weight loss. You can in fact have oatmeal every day to see a good result.
9. How to eat oats for weight loss?
Ans: You can either have oats at breakfast with milk or at dinner with veggies. However, to see better results, you also need to indulge in at least a 20-minute workout every day.
10. Does oats help in weight gain?
Ans: Yes, oats can be eaten for weight gain as well. However, you can add extra protein and butter to it for gaining weight. Also, you can increase your portion size.