Packed with an array of nutrients, Oats are a real nutritional powerhouse that hold tendency to transform your overall well-being. Oats are scientifically known as Avena sativa, and have been a staple food for centuries. They continue to gain popularity owing to their outstanding health benefits. They are popular at all food timings, ranging from breakfast, snacks and dinner. Let’s dive into the amazing health benefits of oats and explore how adding them into your daily diet can highly enhance your overall well-being.
Nutritional Value of Oats
Oats boast an impressive nutritional profile, which makes them a superfood worth incorporation into any diet. They are a good source of complex carbs and protein. Oats contain 60% carbs, 11-15% protein, 5-9% fats, β-glucans, and various micronutrients including zinc, magnesium, iron, and B vitamins.
The nutritional composition of oats is quite unique. They have a high protein content, a high amount of essential amino acids and a high unsaturated fat content. The high nutritional value of oats is also owing to their high β-glucan content, a soluble fiber that aids numerous health functions. Apart from all this richness, oats typically contain more than 20 unique and potent polyphenolic antioxidants.
10 Health Benefits of Eating Oats Everyday
1.Oats’ Benefits in Diabetes
In general, people more often consume Oats for two major health benefits. One of which is their role in improving blood sugar control and the other is weight management.
Type 2 diabetes is a common health condition which usually results from decrease in sensitivity to the hormone insulin. Oats may help to regulate blood sugar levels, in people with obesity or who have type 2 diabetes.
These grains have a low glycemic index and high fiber content. This helps to slow down the absorption of glucose and thus prevents sharp spikes in blood sugar levels. Regular incorporation of oats into your diet can contribute to improved glycemic control and can reduce the risk of type 2 diabetes.
These effects are mainly owing to the tendency of beta-glucan to form a thick gel that delays stomach emptying and glucose absorption into the blood.
The beta-glucan in oats may also improve insulin sensitivity.
2.Oats for Heart Health
Oats have been found to have a tendency to put a positive impact on heart health.
One of the major risk factors for heart disease is high blood cholesterol.
Several of the research studies have shown that the beta-glucan fiber of oats has been found to be effective at decreasing both total and LDL cholesterol (Bad Cholesterol) levels.
Beta-glucan may promote the above changes by increasing the release of cholesterol-rich bile. This further helps to reduce the circulating levels of cholesterol in the blood.
Oats may also protect the LDL cholesterol from undergoing oxidation.
Oxidation of LDL cholesterol occurs when it undergoes reactions with free radicals. This is another further step in the progression of heart disease.
LDL cholesterol also promotes inflammation in arteries, damages tissues, and holds tendency to raise the risk of heart attacks and strokes.
Oats also possess potent antioxidants like avenanthramides, which help to reduce inflammation and support heart health.
3.Oats and Weight Management
Oats contain complex carbohydrates, along with a high protein and fiber content. This makes them an excellent dietary addition for people trying to lose weight or to maintain weight. This is the second health benefit of oats, for which they are consumed by masses. The soluble fiber of oats gives a feeling of fullness for a longer duration of time. This further helps to curb food cravings and the intake of extra calories.
Beta-glucan may help to promote the release of peptide YY (PYY) which is a hormone produced in gut in response to food intake. This satiety hormone helps to reduce calorie intake and may decrease the risk of obesity.
Beta-glucan helps to increase the level of hunger-fighting hormone cholecystokinin, which further helps in lessening the desire to eat.
4.Oats Benefits in Digestion
The fiber content of oats not only aids in weight management but also supports a healthy digestive system. It helps to improve bowel movements, prevents constipation, and provides a healthy gut environment.
Daily intake of fiber and fluids in required amounts highly helps to soften stools and makes them easier to pass. Constipation affects around 16 out of 100 adults and around 33 out of 100 older adults who are 60 and above.
Oat bran, which is the grain’s outer fiber-rich covering, helps in the relief of constipation. It is highly helpful for older adults. People who have ulcerative colitis also see a reduction in gastrointestinal symptoms and get improved digestion. with oat bran.
5.Oats and Antioxidants
Oats are abundant in antioxidants and polyphenols, which are beneficial plant chemicals. The Avenanthramide antioxidants are exclusively present in oats and are among the most notable antioxidants. Avenanthramides lower the risk of heart disease by increasing the synthesis of nitric oxide. Nitric Oxide dilates (widens) the blood vessels, which helps to improve blood flow. This is particularly beneficial for people who have blockage in blood vessels. Avenanthramides also hold anti-itching and anti-inflammatory effects. Ferulic acid antioxidant is also present in large amounts in oats.
6.Are Oats Good for Mental Health?
The nutrient profile of oats includes B vitamins and magnesium. Both of these nutrients play a major role in supporting mental health. B vitamins play part as cofactors in the synthesis of neurotransmitters. Magnesium helps to regulate stress and anxiety levels. Incorporation of oats into your diet can contribute to healthy cognitive function and emotional well-being.
7.Oats Enhance Immune Function
Oats contain a good variety of nutrients like Beta-glucans, Magnesium, Zinc, and Selenium, all of which contribute to generate a stronger immune function. A strong immune response helps to ward off all sorts of infections.
8.Oats as a Sustained Energy Source
Oats are a power-packed cereal. They contain complex carbohydrates, which work as an excellent source of sustained energy. They release energy at a slow pace, which ensures a stable and long-lasting source of fuel. This makes them an ideal breakfast or snack option for individuals who have active lifestyles or busy schedules.
9.Oats And Bone Health
Oats contain essential minerals for maintaining strong and healthy bones. They contain good amount of magnesium, phosphorus, selenium and small amounts of calcium. Including oats in your daily diet can play part in maintaining better bone density and reduces the risk of osteoporosis.
10.Oats And Childhood Asthma
Oats may decrease the risk of developing childhood asthma.
Research has shown that early introduction of oats may protect children from developing asthma.
There are few foods that carry as much nutrient power and versatility as oats. This nutrient-packed superfood indeed deserves to be placed in a balanced and healthy diet.
Incorporate these versatile grains into your daily diet and harness the incredible health benefits of oats.
FAQs (Frequently Asked Questions)
Yes, you can eat oats daily. However, try to keep the amount to only one serving per day.
In a very small number of people, oats were found to cause gas and bloat if eaten in higher amounts. One should always start having them in small amounts.
Yes, you can eat oats at night. In fact, they can help you sleep better at night