Benefits Of Oats

Oat is being heavily consumed worldwide, and it’s actually a great source of several nutrients and has a lot of health benefits.

Oats (oatmeal)

Oat is a type of grain that’s one of the oldest crops that has been cultivated by human beings. Oatmeal is consumed by people and animals and also is used in health care products and cosmetics.

Whole-grain oats are usually crushed or rolled in order to become easier to cook.

Oats contain numerous nutrients:

• Carbohydrates, which constitute 66% of oats. Fiber makes up 11% of the carbs, and starch makes up around 85%, while sugar makes up only 1%. The starch in oats is high in fats, and a big part of it is slow and resistant starch, which means that it improves the gut health through enhancing the beneficial bacteria. Fibers are an essential nutrient, and they contribute to reducing the risk of type 2 diabetes, inflammation in the body, cardiovascular diseases, and digestive disorders. A specific type of fiber (beta-glucan) in oats that isn’t found in most other grains contributes significantly to lowering cholesterol levels.
• Protein, which constitutes 13-20% of oats. It’s well known that proteins have a crucial role in building the body in addition to balancing the blood sugar.
• Oats also contain antioxidants (like vitamin E), manganese, phosphorus, iron, copper, selenium, zinc, magnesium, and vitamin B1.

Health benefits of oats (oatmeal)

• Oatmeal significantly reduces blood cholesterol, especially the bad one LDL; therefore, it reduces the risk of cardiovascular disease and atherosclerosis.
• Oats has a remarkable effect in reducing the blood glucose, and by that, it reduces the risk of type 2 diabetes.
• It’s been noticed that eating oatmeal has an effect on suppressing appetite, increasing satiety, and reducing energy intake, which helps in managing obesity.
• People who suffer from celiac disease and gluten intolerance can consume oats moderately.
• Numerous studies have shown that oats have positive effects in reducing the risk of cancer. These impacts were observed in skin cancer, epithelial lung cancer, and colon carcinoma.
• Oat contributes significantly to improving gut health due to the fact that it’s beneficial to the gut bacteria.
• Oats also have antioxidant and anti-inflammatory properties.
• In cosmetics, oats have been used in many skin products because it has been shown that they reduce itchiness due to their moisturizing and irritation-prevention features, making them beneficial in managing psoriasis and eczema.

Side effects of oats (oatmeal)

Oatmeal is safe in general, but when consumed in high portions, oats can cause:

• Bloating and gas.
• Abdominal cramps.
• Frequent defecating.
• Oat is relatively high in calories (each 100 grams of dry whole oats contains around 380 calories).