5 Incredible health benefits of oats: Do you start the day with eating oats? Many out there would not be much familiar with the amazing health benefits of oats and those who include the healthy oats in their morning diet, hats off to them, keep it up you are higher in the health race. Here in this article on ‘5 incredible health benefits of oats’. I’m going to tell you the amazing healthy facts about oats.
Oats are a type of cereal grains which are a great source of vitamin, minerals, fiber, and antioxidants which make them the healthiest grain on earth. The scientific name of oats is Avena Sativa.
Many studies show that oats have many health benefits. Nutritionists say oats as, ‘oats are rich in soluble fiber, which helps in lowering cholesterol level. This soluble fiber help in increasing intestinal transit and reduces glucose absorption. Oats also contain beta-glucan which is a lipid lowering agent’. They are commonly eaten in breakfast as oatmeal, which is generally made by boiling it in milk and water.
Health benefits of oats
- Oatmeal is highly nutritious
Oats are very good source of carbs and fiber. It also includes a powerful fiber called beta-glucan. They also contain a large amount of protein and fat than most of the other grains.
Nutritional value of oats:
Protein value in one cup (156 g) of oats is 26.4 grams, carbohydrate 103 grams out of which dietary fiber is 16.5 grams. It also contains 10.8 grams of fat with the majority of healthy fats. Oats are also loaded with important vitamins and minerals.
|Vitamins & Minerals||%DV|
|Pentothenic acid(vitamin B5)||21%|
|Niacin ( vitamin B3)||7%|
|Folate ( vitamin B9)||22%|
- Helps in losing weight
Oats are low-calorie food. It slows down the digestion and makes you feel full for longer period of time. Thus, reduces appetite and help you to eat fewer calories and lose weight.
Cholecystokinin is a hunger fighting hormone which is increased by oatmeal due to the compound called ‘Beta- glucan’.
- Prevents cardiovascular diseases
The antioxidant present in oats is beneficial in fighting heart diseases. The healthy fats and dietary fibers help lower the LDL (bad cholesterol) level. It also contains plant lignans, which also protect against heart diseases. Thus, oats help in reducing the cholesterol level and keep the heart healthy and are highly recommended for heart patients.
- Improve blood sugar level
Studies show that oats can reduce the risk of type 2 diabetes because it is rich in high fiber and the complex carbohydrate slow down the digestion of foods into simple sugar. The miraculous beta-glucan forms a thick gel that delays emptying of stomach and absorption of glucose into the blood and thus improves the blood sugar level.
- Oats help relieve constipation
Many studies indicate that oats bran (the outer layer of the grain) is very helpful in relieving constipation also oats are the very rich source of fiber with both soluble and insoluble, which helps in regulating bowel movement and prevents constipation.
How to incorporate oats into your diet
Oats can be enjoyed by several ways, but the most common and easy way to make oatmeal is to boil it in water or milk.
All you need is:
- One cup of rolled oats.
- One cup(250ml) of water or milk
- Sugar or salt(in limited quantity)
Combine the entire nutrient and boil it. To make oatmeal even more tasty and nutritious, you can add fruits, nuts, seeds or Greek yogurt and your oatmeal is ready. Enjoy it!
I hope you like the above article on 5 incredible health benefits of oats. Though there are many benefits of oats, I have included only top 5. If you have any questions or suggestions, you can tell us below in the comment box.