7 HEALTH BENEFITS OF EATING OATS

HEALTH BENEFITS OF EATING OATS

What is oatmeal?

Oatmeal is a type of porridge made from milled, steel-cut, or rolled oat grains. 

An ancient cereal grain, oats come in many forms—from rolled oats to instant oatmeal. 

Oats are a health whole-grain food, scientifically known as Avena sativa.

Oatmeal is a very famous breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk. Oats are full of nutrients and fiber. It is one of the popular whole-grain food that a person can consume.

Oats are one of the healthier food grains available easily. Oats are gluten-free whole grain and also a great source of important minerals, vitamins, fiber, and antioxidants.

This article provides you all the health benefits of eating oats.

Major health benefits of eating oats are:

·        Weight loss

·        Reduces the risk of heart disease

·        Lower blood sugar level

One cup of cooked oats include several key nutrients like

              166 calories

            3.56 g of fat

                   5.94 g of protein

                                 4.00 g of dietary fiber

In this article, we will provide important benefits of oatmeal and provide nutritional information.

    1. OATS PROVIDE A GOOD AMOUNT OF VITAMINS AND MINERALS

Oats are nutrient-rich food that consists of a good amount of vitamins and minerals with low calories.

Oatmeal contains:

·        Iron

·        Zinc

·        Phosphorous

·        Magnesium

·        Vitamin B1 and B5

·        Copper

·        Folate

If a person eats low-calorie foods that are high in nutrients help to lose weight or maintain a healthy weight.

  2. PROVIDING ANTIOXIDANTS

Oats contain high levels of antioxidants. One of the major health benefits of eating oats is antioxidants.

Avenanthramides are a type of antioxidant that exists in oats exclusively.

Avenanthramides can benefit people by:

• increasing the production of nitric acid, which can lower blood pressure
• improving blood flow
• reducing inflammation and itching

  3. DEVELOPING HEALTHY BACTERIA IN THE DIGESTIVE TRACT

The beta-glucan present in oatmeal, when mixed with water, forms a gel-like substance. This solution coats the stomach and digestive tract. The third health benefit of eating oats is a healthy digestive system.

The coating feeds and improves good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

  4. HELPS IN WEIGHT LOSS

Oats primarily helps in weight loss or managing weight because people tend to feel full after eating oats than consuming other foods. Weight loss is another health benefit of eating oats.

The feeling of stomach full can help a person to achieve their weight loss goal.

Some researchers have found that the effect of eating oats on appetite concludes that it increases fullness and reduces the desire to eat for the next 4 hours.

5. IMPROVING HEALTHY CHOLESTEROL LEVELS

Oatmeal helps to support a healthy cholesterol level because of its beta-glucan content. Health benefits of eating oats are health cholesterol levels.

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The main health benefits of beta-glucan fiber include:

• Reduced LDL and total cholesterol levels
• Reduced blood sugar and insulin response
• Increased growth of good bacteria in the digestive tract

6. HELPS RELIEVE CONSTIPATION

Constipation is one of the common problems faced by many people at some point. Constipation sometimes leads to other health and gastrointestinal issues. The best health benefits of eating oats are it helps relieve constipation.

The fiber in oats can help keep waste in the gastrointestinal tract moving, which can prevent constipation.

   7. REDUCING BLOOD SUGAR

Oatmeal contains a soluble fiber called beta-glucan which can help improve insulin response and possibly reduce blood sugar too.

People suffering from type 2 diabetes may find that adding oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish. 

How to add oats in your diet?

We can have oats in several ways

One of the popular ways is to add oats in your breakfast

 A simple way to make oatmeal is:

·        ½ cup of  rolled oats

·        1 cup or 250ml of water or milk

·        Some salt or sugar

Combine all the ingredients and bring to a boil. Cook the oats by stirring continuously until they become soft.

To make oatmeal more tasty and healthy we can add fruits, nuts, seeds or yogurt.

You can refer youtube for many health and tasty recipes.

CONCLUSION

Oats are one of the healthier food you can eat. Include oats in your daily diet to avail of the health benefits of eating oats.

1.     Oats are very rich in nutrients and with important vitamins, minerals, and nutrients.

2.     Oats are rich in fiber.

3.     Oats contain some unique components like beta-glucan and antioxidants like avenanthramides.

4.     Help in weight loss and weight management.

5.     Lower blood sugar and cholesterol levels.

6.     Reduce constipation.