Oats are one of the world’s healthiest grains. They are a gluten-free whole grain that is high in vitamins, minerals, fibre, and antioxidants. Oats and oatmeal have numerous health benefits, according to studies. Weight loss, decreased blood sugar levels, and a lower risk of heart disease are just a few of the benefits. Here are some of the health benefits of eating oats and oatmeal that have been scientifically proven.
What Is the Difference Between Oats and Oatmeal?
Oats, formally known as Avena sativa, are a whole-grain food. Cooking oat groats, which are the most intact and full type of oats, takes a long time. As a result, the majority of people prefer rolled, crushed, or steel-cut oats. The most intensively processed oats are instant (quick) oats. Although they cook in the smallest amount of time, the texture may be mushy. Oatmeal, which is created by boiling oats in water or milk, is a popular breakfast food. Porridge is a term used to describe oatmeal. Muffins, granola bars, cookies, and other baked items frequently include them.
1. Oatmeal Is Extremely Nutritious
Oats provide a well-balanced nutritional profile. They’re high in carbs and fibre, including the strong beta-glucan fibre. They also have a higher protein and fat content than most grains. Oats are high in vitamins, minerals, and plant components that act as antioxidants. (5) are found in half a cup (78 grammes) of dry oats:
Manganese: 191 percent of the recommended daily intake
Phosphorus: 41% of the recommended daily intake
Magnesium: 34% of the recommended daily intake
Copper accounts for 24% of the RDI, whereas iron accounts for 20%.
20 percent of the RDI for zinc
11 percent of the RDI for folate
Vitamin B1 (thiamin): 39% of the recommended daily intake
10% of the RDI for vitamin B5 (pantothenic acid)
Calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 levels are lower (niacin)
There are 51 grammes of carbohydrates, 13 grammes of protein, 5 grammes of fat, and 8 grammes of fibre in this, but it only has 303 calories. As a result, oats are one of the most nutrient-dense foods available.
2. Antioxidants, such as Avenanthramides, are abundant in whole oats.
Whole oats are abundant in antioxidants and polyphenols, which are beneficial plant chemicals. The most notable antioxidants are avenanthramides, which are virtually exclusively present in oats. Avenanthramides may help reduce blood pressure by boosting nitric oxide synthesis. This gas molecule aids in the dilation of blood arteries, resulting in improved blood flow. Avenanthramides also have anti-inflammatory and anti-itching properties. Oats contain a significant amount of ferulic acid. Another antioxidant is this one.
3. Beta-Glucan is a powerful soluble fibre found in oats.
Oats are high in beta-glucan, a form of soluble fibre. In the intestines, beta-glucan partially dissolves in water and creates a thick, gel-like substance. The following are some of the health benefits of beta-glucan fibre:
LDL and total cholesterol readings are both lower
Blood sugar and insulin response are reduced
Increased sensation of satiety
Increased proliferation of beneficial microorganisms in the gastrointestinal tract
4. Reduce Cholesterol Levels and Protect LDL Cholesterol
Globally, heart disease is the leading cause of death. High blood cholesterol is a major risk factor. The beta-glucan fibre in oats has been demonstrated in numerous trials to be beneficial in lowering total and LDL cholesterol levels. Beta-glucan has been shown to promote the excretion of cholesterol-rich bile, lowering blood cholesterol levels. Another critical phase in the pathogenesis of heart disease is the oxidation of LDL (the “bad”) cholesterol, which happens when LDL combines with free radicals. It causes artery inflammation, tissue damage, and increases the risk of heart attacks and strokes. According to one study, antioxidants found in oats work in tandem with vitamin C to reduce LDL oxidation.
