What Are Oats and Oatmeal?
Oats are a whole-grain food, known scientifically as Avena sativa.
Oat grouts, 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 among the healthiest grains on earth.
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.
1. 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-glycan.
They also contain more protein and fat than most grains.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds.
2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow.
In addition, avenanthramides have anti-inflammatory and anti-itching effects.
Ferulic acid is also found in large amounts in oats. This is another antioxidant.
3. Oats Contain a Powerful Soluble Fiber Called Beta-Glycan
Oats contain large amounts of beta-glycan, a type of soluble fiber.
Beta-glycan partially dissolves in water and forms a thick, gel-like solution in the gut.
The health benefits of beta-glycan fiber include:
- Reduced LDL and total cholesterol levels.
- Reduced blood sugar and insulin response.
- Increased feeling of fullness.
- Increased growth of good bacteria in the digestive tract.
4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glycan fiber in oats is effective at reducing both total and LDL cholesterol levels.
Beta-glycan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.
It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.
5. Oats Can Improve Blood Sugar Control
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes.
They may also improve insulin sensitivity.
These effects are mainly attributed to beta-glycan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.
6. Oatmeal Is Very Filling and May Help You Lose Weight
Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling.
Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glycan in oatmeal may increase your feeling of fullness.
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
7. Finely Ground Oats May Help With Skin Care
It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as “colloidal oatmeal.”
The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions.
8. They May Decrease the Risk of Childhood Asthma
Asthma is the most common chronic disease in kids.
It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs.
Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.
Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases.
And At Last Below some of the Oats Product are listed .
Start your day by taking care of your health with the goodness of Kellogg’s Oats which are quick to prepare and consume
Oats is a wonder grain that has more soluble fibre than some grains like Wheat and Rice. Kellogg’s Oats are 100% whole grain and are high in fibre and protein
Whole grain oats provide energy to keep you going. Oats are low in sodium and foods low in sodium may help reduce the risk of high blood pressure
Get great savings and a great taste with Quaker oats mega saver pack and get 500g free with 1.5Kg pack of Quaker oats
Quaker oats is made from 100 percent wholegrain oats, which is a natural source of carbohydrates, protein and dietary fibre
Garnish your wholesome bowl of oats with your favourite fruits and nuts to make it more delicious
Veggie Twist Oats comes with rich and creamy mix of aromatic spices with a hint of coconut gravy
Ready in 3 minutes, an instant oatmeal cereal for Breakfast or evening snacks
Oats are high in fibre and protein, which keep you fuller for longer, control your hunger pangs and thereby help you manage weight