There is no doubt that oatmeal is one of the healthiest grains on earth. Gluten-free and high in vitamins, minerals, fiber, and antioxidants, it is a great source of essential nutrients. Several studies have proven that oats and oatmeal have numerous health benefits. Weight loss, reduced blood sugar levels, and reduced heart disease risk is among them. Plus, it is easy to prepare and affordable.
Find out why eating oats and oatmeal has so many benefits for your health.
Antioxidants are abundant in whole-grain oats
Whole-grain oats contain powerful antioxidants called polyphenols. Avenanthramides, a unique group of antioxidants, are almost exclusively found in oats. Avenanthramides may reduce blood pressure by increasing nitric oxide production. The dilation of blood vessels and the improvement of blood flow are both effects of nitric oxide.
Additionally, avenanthramides reduce inflammation and reduce itching. Oats also contain large amounts of ferric acid, another antioxidant.
Thanks to these factors, oat is a powerful food that helps to prevent many diseases.
Taking oats may help lower cholesterol
A high cholesterol level is one of the leading risk factors for heart disease. Oats contain beta-glucan fiber, which has been shown to reduce total and LDL cholesterol levels in several studies. Beta-glucan increases the release of cholesterol-rich bile into the bloodstream, thereby reducing circulating cholesterol levels. The oxidation of LDL (the "bad") cholesterol, which occurs when LDL interacts with free radicals, represents the next step toward worsening heart disease. As a result, inflammation occurs in the arteries, tissue is damaged, and heart attacks and strokes may occur. According to one study, antioxidants in oats work with vitamin C to prevent LDL oxidation.
You can lose weight by eating oatmeal
It is hearty and filling, too, so oatmeal is excellent breakfast food. Consuming a filling meal can result in fewer calories and weight loss. Oatmeal contains beta-glucan, a substance that delays the expulsion of food from the stomach. PYY is a hormone produced in the gut in response to food intake and may be released by beta-glucan. There is evidence that this satiety hormone reduces calorie intake and reduces the risk of obesity.
Constipation relief with oats
Infrequent bowel movements and constipation are common among older people. Taking laxatives is one of the ways that they can relieve constipation. There is no doubt that these medications can be effective, but they may also result in weight loss and a lower quality of life. Not to mention the other possible side effects associated with these medications.
Older people with constipation may benefit from oat bran, the fiber-rich outer layer of cereals.
During a 12-week study, 30 elderly patients who ate oat bran soup or dessert daily improved their health. The study found that the patients stopped using laxatives after 3 months. That means that they could get rid of the problem without having to take medications, and at the same time, they could improve their overall health thanks to the high nutritional value of this food.
Oats are very nutritious
There is a balanced composition of nutrients in this grain. It is an excellent source of carbohydrates and fiber, including beta-glucan fiber. Unlike most grains, it also contains more protein and fat. It also contains antioxidant compounds, vitamins, and minerals. Half a cup of oats contains the following things.
Manganese (191% NRV)
Magnesium (34% NRV)
Iron (20% NRV)
Phosphorus (41% NRV)
Copper (24% NRV)
Zinc (20% NRV)
Vitamin B1 (thiamine) (39% NRV)
Oats also contain a small amount of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin).
Beta-glucan, a soluble fiber, is present in oats
Beta-glucan is a type of soluble fiber found in oats. Beta-glucan forms a thick, gel-like solution partially soluble in water in the intestinal tract.
Beta-glucan fibers have the following health benefits:
Glucose levels and insulin response are reduced.
The digestive tract is more filled with beneficial bacteria.
A reduction in LDL and total cholesterol levels.
There is a greater sense of fullness.
Oats may help control blood sugar
Diabetes type 2 is characterized by elevated blood sugar levels. Reduced insulin sensitivity is usually the cause. Blood sugar levels can be lowered by eating oats, especially if you're overweight or suffer from type 2 diabetes. Additionally, it can improve insulin sensitivity. Beta-glucan is thought to do these effects primarily through its ability to form a thick gel which delays gastric emptying and glucose absorption.
Oats are a good source of protein
Oats are a good source of protein
Fiber and protein make oats a great source of nutrition. This high-quality protein helps keep you feeling fuller for longer and can help you maintain muscle mass. Because of their high-protein content oats is great for people who are trying to lose weight or want to improve their muscle mass. By consuming more protein we can also speed up our metabolism leading to more calories burned.
Furthermore, oats are gluten-free, making them an ideal food for those who are sensitive to gluten.
May reduce the risk of childhood asthma
Children suffer from asthma more frequently than any other chronic disease. Basically, it is a tube inflammation that carries air to the lungs. While not all children suffer from the same symptoms, many suffer from recurrent coughing, wheezing, and breathlessness. It is believed that children who eat solid foods at an early age are more likely to develop asthma and other allergic diseases. But this does not necessarily apply to all solid foods. Oats, for instance, can offer protection when consumed early. A study suggests that infants under the age of 6 months who consume oats have a lower risk of developing asthma.
Does oatmeal detox the body?
Cleansing your colon is safe when you eat oatmeal. As a result of their high fiber content, oats are an excellent cleansing food. The whole-grain variety of oats is superior to the refined variety. Constipation is often eased by oatmeal and oat bran.
What are the disadvantages of eating oats?
The great thing about oatmeal is that it is a healthy option for a meal or snack, but too much fiber at once may result in belly bloat, especially if you haven't eaten much fiber before.
To sum up
To sum up, oats are a healthy and nourishing food that provides a range of health benefits. They are a good source of fiber, protein, vitamins, and minerals, and they can help lower cholesterol levels, regulate blood sugar levels, and promote weight loss. Since oats are gluten-free, they are a wise choice for people who cannot eat gluten or have celiac disease. Oats are a healthy food choice that can improve your overall health due to their nutrient-rich composition.