Health Benefits of Eating Oats and Oatmeal
- Oats Are Incredibly Nutritious The nutrient composition of oats is well-balanced. They are a good source of carbs and...
- Whole Oats Are Rich in Antioxidants, Including Avenanthramides Whole oats are high in antioxidants and beneficial...
- Oats Contain a Powerful Soluble Fiber Called Beta-Glucan Oats contain large
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Studies show that oats and oatmeal have many health benefits.
These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Here are 9 evidence-based health benefits of eating oats and oatmeal.
What Are Oats and Oatmeal?
Oats are a whole-grain food, known scientifically as Avena sativa.
Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
They’re also often included in muffins, granola bars, cookies and other baked goods.
Oats Are Incredibly Nutritious
The nutrient composition of oats is well-balanced.
They are a good source of carbs and fiber, including the powerful fiber beta-glucan (
They also contain more protein and fat than most grains
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains :
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the most nutrient-dense foods you can eat.
however, the nutritional benefits of oats appear to go beyond fiber to bioactive phytochemicals with strong antioxidant and anti-infflammatory effects. This study summarized current knowledge on the chemistry, stability, bioavailability, and health effects of two unique phytochemicals in oats, avenanthramides and avenascosides A and B.
One-half cup of rolled oats that have been cooked in water contains the following nutrients: Oats also contain 2 percent of the recommended daily amount of calcium and 6 percent of iron. They are low in calories and have only 1.5 grams of fat. The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer.
For dinner, the plan includes some type of grilled chicken, fish, a small lean steak, or even a turkey burger with zucchini fries. And, for a treat, it allows for a low-calorie dessert after dinner. What are the health benefits of eating the oatmeal diet? As mentioned, oats are whole grains and can be part of a healthy diet.
If you’re not eating oatmeal every day, here’s why you oat to. 1. Oats Can Lower Cholesterol, Stabilize Blood Sugar, and Help You 'Go' Oats contain both soluble and insoluble fiber. Soluble fiber forms a viscous gel that helps to lower cholesterol and stabilize blood glucose levels.
