15 Proven Oats Benefits-The reason why you should include oats to your daily Diet

Table of Contents

INTRODUCTION

Oatmeal is a very popular breakfast food that consists of oats and a liquid, such as Water, Cow Milk, Or Plant- Based Milk. Full of nutrients and fibre, oats are one of the most nutritious whole-grain foods that a person can consume, In addition they contain protein, Vitamin and Minerals and can be prepared in a variety of ways.

Oatmeal offers many science backed health benefits. Oats are among the healthiest grains on earth. Not only are they Nutritious, they’re convenient, they’re delicious, and they’re also naturally Gluten free, which is useful for a lot of people.Here we are going to discuss about the oats benefits.

What are the health benefits of Eating oats daily in the Morning Breakfast? Here are 15 proven oats benefits-2024

01) Immune Boosting:

That super hardworking Beta-Glucan has also been studied for it’s ability to help Neutrophile, ”the soldier of our immune system” Navigate to the infected site quickly and destroy germs. According to one review, Beta-Glucan have been shown to improve the body’s immune system defense against foreign invaders by enhancing the ability of Macrophages, Neutrophile, and Natural killer cells to respond to and fight a wide range of challenges such as Bacteria, viruses, Fungi and Parasites.

This is certainly one-way good nutrition stops you from getting sick. According to a Norwegian study, the Beta-Glucan in oats is far potent than Echinancea (a north American flower popular for it’s healing properties). The compound can aceelerate wound healing and make anti-biotics more effective in humans.

02) High In Fibre:

Oats are high in Both types of Fibre, Soluble and Insoluble fibre, so you get the best of both worlds, Insoluble fibre moves along our digestive tract, Grabbing water from our Intestines to add weight to waste material and ease it’s passing through our system and eventually out of our bodies.

Soluble fibre turns into a gel-like consistency that slows digestion and makes us feel full. One key soluble fibre special to oats is beta-Glucans which slows down the food we eat. So it takes our bodies longer to digest it. This means we feel fuller longer-one serving of oatmeal has around 5 Grams of fibre. Adults should be getting 25-38 Grams of fibre daily, so this is a nice little boost.

03) Oats are Incredibly Nutritious:

Oats are loaded with important Vitamins, Minerals and potent anti-oxidant plant compounds. Half a cup (78 grams) of dry oats contains :

-Maganese-191% of the RDI,

-Phosphorus 41% of the RDI

-Magnesium-34% of the RDI

-Copper-24% of the RDI

-Iron-2% of the RDI

-Zinc-20%of the RDI

-Folate 11% of the RDI

-Vitamin B1-39% of the RDI

-Vitamin B5(Panththenic Acid)-10% of the RDI

This half cup of dry oats is coming qith 51grams of Carbohydrates, 13 grams of Protein, 8 grams of fibre, and only 300 calories. This means oats are one of the most nutrients dense food you can eat.

04) May Help Relieve Constipation:

Laxative are often used to relieve constipation in the elderly. Now while they are effective, they’re also associated with weight loss and a decrease quality of life. Studies indicate that oat bran, the fibre rich outer layer of the grain, may help relieve constipation in older people. At least when taken as an oats supplement. One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oats bran daily for 12 weeks.

One more, 59% of those patients were able to stop using laxative fter the 3 months study while overall laxative use increased by 8% in the control group, although oats are naturally Glutan free, they are contaiminated with Glutan, that’s because they often use. The same equipment to harvest and process the oats as they do with other grains that contains Glutan. So if you have Celic Diseases or Glutan sensitivity. Choose oats products that are certified Glutan free.

05) Protein Rich:

One serving of oatmeal has around 5 grams of protein, which makes it pretty protein-rich Fora grain. But what’s even better is that you cn use Low-Calories, oatmeal as a healthy base for other protein option. Here’s one of my favorite tricks. Season your oatmeal on the savory side and add a bit of cheese, black beans, salso and a rancheros.

This oatmeal hack packs over 10 grams of protein about a scoop of whey protein powder, if you’re looking to boost your protein intake even more.

06) Lower Cholesterol Levels and Protects LDL Cholesterol from Damage:

Much of the benefits of oats comes from it’s high soluble fier content specially a fiber called Beta-Glucan. This fiber partially dissolves in water and help to form a thick gel like solution in the gut. Many studies have shown that the beta-glucan in oats is effective at reducing both total and LDL Cholesterol levels, a major risk factors for heart diseases.

It thought to increase the excretion o cholesterol rich bile thereby reducing circulating levels. Cholesterol in the blood. Oxidation of so-called bad cholesterol is another crucial step in the progression of heart diseases. It produces the inflammation in Arteries damage tissues, and can raise your risk of heart attacks and strokes.

One study reports that anti-oxidants in oats work together with Vitamin C to prevent LDL oxidation. At least, that has so far been demonstrated in the test tube and animal studies.

07) May Help in Skin Care:

It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finally ground oats as ‘Colloidal oatmeal’. The FDA approved colloidal oatmeal as a skin protective substances back in 2003. But oats have a long history of use in treatment of Itch and irritation in various skin conditions.

For example oats based skin products may imrpove uncomfortable symptoms of Eczyma, not that skin care benefits pertain only to oats applied to the skin, not those that you eat.

08) Great for Preventing and Treating diabetes:

Because oatmeal is a good complex carbs, it is able to slow down the digestion of sugar. The beta-glucans make sure, sugar is not absorbed too quickly by the body. This reduces blood sugar spikes and keeps your blood sugar levels stable. According to one study the fiber in oats helped to improved the Metabolism of glucose.

Both of these are good news for anyone looking to reduce their risk of diabetes and obesity. The results from another study proved that when participants with type 2 diabetes ate oatmeal for 4 weeks, they reduced the amount of Insulin needed to stabilize their blood sugar levels by 40%. Luckily all of these awesome diets for diabetes sufferers allow oatmeal on the menu.

09) Prevent Cancer:

Oatmeal contains Enterolactone,a Lignan with Phytochemical properties that behaves like an anti-oxidants and helps prevent and fight cancer. Anti-oxidants neutralize the free radicals caused by our environment that damage DNA cells and may lead to cancer.

There have been several studies linking the high fiber in oatmeal to a healthier colon and reduce risk of colon cancer. One study note a 10% risk of reduction seen in colon cancer for every 10 grams of fiber eaten a day.

10) Reducing the Risk of Asthma:

Asthma is a common condition that often develops during childhood. There is some evidence to suggest that specific foods can be a risk factor for developing asthma. While others may reduce the risk. For example, a study of 3,781 children determined that those who ate oats as one of their first food were less likely to develop Asthma by the age of 5 years.

11) Enhance Sleep quality:

The amino acids and other nutrients in oats help produce Melatonin, the chemical that induce sleep and when mixed with milk or honey, oats become a wonderful bedtime snacks. Whole grain oats promote insulin production, which helps the neural Pathways receive Tryptophan.

Tryptophan is an Amino acids that acts as a sedative to the brain. Oats are also rich in Vitamin B6, which helps reduce stress (one major cause of sleeplessness). Combining oats with milk and bananas can further help your body relax. The carbs in oats also release Serotonin, the ‘feel good’ hormone that reduces stress and makes you feel calm.

12) Relieve Constipation:

Constipation is a common Gastrointestinal problem that effects almost everyone at some point. Since oatmeal is rich in fiber, it also can help relieve constipation. Oats were also found to increase stool weight, thereby treating constipation. They can even play a protective role against, colorectal cancer. In another study, oat was found to improve constipation and the bio availability of B12. In older adults oats are rich in insoluble fiber.

This is particularly true for steel-cut and old fashioned rolled oats. Insoluble fiber is very good for gut health, with one of it’s benefits being the treatment for constipation. However, certain individuals have reported symptoms of constipation after having a oatmeal. The reason could be that oatmeal can cause intestinal gas in certain circumstances. oats also contains high amount of soluble fiber, which can result in excessive gas.

13) Energy Booster:

Oatmeal is both a slow-digesting carb and a protein rich source of energy for your body. Oatmeal is full of good carbs that keeps your body feeling energized and alert. The sugar in the oatmeal digest and release slower than a simple carb such as processed, sugary cereal, so your energy levels remains consistent.

According to one study consuming a low glycemic meals such as oatmeal 3 hours before going for a run gives you more endurance. Overnight oats can be a nutritions and Genius hack for your busy morning. Prepare your oats this way to eliminate the excuse of not having time for healthy breakfast or pre-workout meal.

14) Improves Heart Health:

The soluble fiber in oats can help reduce LDL cholesterol levels by signaling the liver to pull that bad LDL cholesterol from the bloodstream. A better LDL cholesterol level and Lipid panel also put you at a reduced risk for developing heart diseases. Additionally, more research is revealing that a type of compound known as Avenanthramide (AVE) found in oats may play an important role in protecting the heart.

15) Weight Loss:

Studies have revealed that starting the day with a nutritious fiber-rich meal such as oats can help with maintaining a healthy weight. The department of health and human services as well as the world health organisation have reported that higher dietary fiber intake is helpful for managing healthy body weight. Oats have been found as having the highest satiety value of all breakfast meals, giving a feeling of fullness for longer.

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