Oats are one of the healthiest food grains in the world. Many people eat it with milk for breakfast. Oats are as delicious to eat as they are beneficial.
Scientific name: Avena sativa. People have been cultivating this crop (belonging to the rice/wheat family) for about 4000 years. Oats rank almost at the top of the homogeneous diet list as a healthy food.
Oats are digested relatively slowly as they contain more fiber than other cereals. Studies have shown that it contains high levels of soluble beta-glucan, which plays a significant role in reducing harmful cholesterol. There are also some other beneficial ingredients such as alpha-tocotrienol and alpha-tocopherols which act as antioxidants.
Nutrients in oats
Oats are a good source of carbs, including lots of fiber and beta-glucan. It contains more protein and fat than other grains. Below are the nutrients of oats –
- Protein: 13 grams
- Manganese: 191% (RDI)
- Phosphorus: 41% (RDI)
- Magnesium: 34% (RDI)
- Copper: 24% (RDI)
- Iron: 20% (RDI)
- Zinc: 20% (RDI)
- Folate: 11% (RDI)
- Vitamin B-1 (Thiamine): 39% (RDI)
- Vitamin B-5 (pentothenic acid): 10% (RDI)
- Fiber: 8 grams
The health benefits of oats
It contains small amounts of calcium, potassium, vitamin B-6 (pyridoxine), and vitamin B-3 (niacin) and 303 calories. The health benefits of oats are discussed below –
May reduce the risk of childhood asthma:
Asthma is the most common chronic disease in children. Oats can actually be protective against asthma. A study has reported that feeding oats to children before the age of 6 months may reduce the risk of childhood asthma.
Oats increase immunity. Oats contain strong fiber. This fiber creates immune cells and makes the body more immune.
Constipation is more or less common in people of all ages. Oats are very effective in relieving constipation. Because it has a lot of fiber. The problem of constipation in the elderly tends to be a little more. Studies have shown that oats, which are rich in fiber, can help relieve constipation in the elderly.
Rich in antioxidants:
Oats are rich in antioxidants and are high in polyphenol antioxidants. Contains significant amounts of antioxidants called avenanthramides. Avenathramide helps lower blood pressure levels by increasing the production of nitric oxide. Oats are rich in ferric acid which is a kind of antioxidant.
Contains lots of fiber:
Oats are high in beta-glucan, a type of soluble fiber. Beta-glucan is partially dissolved in water and forms a dense, gel-like substance in the intestine. This fiber lowers LDL bad cholesterol, lowers blood sugar, helps keep the stomach full for longer, and increases the number of good gut bacteria.
Good for the heart:
Heart disease is one of the leading causes of death worldwide. The main cause of heart disease is blood cholesterol. Many studies have shown that oats contain beta-glucan fiber which lowers LDL bad cholesterol.
LDL bad cholesterol causes inflammation in the arteries, damages tissues, and increases the risk of heart attack and stroke. Another study found that the antioxidants in oats work together with vitamin C to prevent LDL.
Controls blood sugar:
Oats can help lower blood sugar levels in people with type 2 diabetes. Decreasing blood sugar levels can improve insulin sensitivity.
Helps to lose weight:
Oats are delicious food as well as help to keep the stomach full. For those who want to lose weight and control their weight, a bowl of oats every morning can be a very effective breakfast.
Oats are rich in protein and fiber so it helps to keep the stomach full for a long time. Because it contains high potency beta-glucan which is an appetite-controlling hormone.
Can help with skincare:
It is no coincidence that oats help to take care of the skin. In most cases, ground oats are known as “colloidal oatmeal”. The FDA approved colloidal oatmeal in 2003 as a skin-protective substance.
However, there is a long history of using oats for various skin problems. Oats help to increase skin smoothness, protect skin health, remove roughness, and eliminate skin inflammation. You can apply it on the face or body skin. It moisturizes the skin and makes the skin soft and supple.
How to eat oats?
You can eat oats with milk for breakfast. You can give dry fruits as you like. Or you can eat oats with sour yogurt. Many people eat boiled oats instead of rice at noon. Khichuri can also be made with oats and eaten.
If you are suffering from a complex disease or for any other reason go through a regular medical course, you must consult your doctor before eating.