I could say oats are among the healthiest grains on earth and oatmeal is one of my go-2 breakfasts. They are gluten-free and a great source of important vitamins, minerals, fiber, and antioxidants.
After my morning workout, I could just reach out for my hot water kettle and a cereal bowl; pouring some oatmeal grain in the bowl and adding my favorite toppings ( milk, berries, and banana) yeah! I’m all set for my day. I could worry about my lunch and dinner, but never breakfast.
I observed some benefits oatmeal has provided me during the lockdown, weight loss journey, and even rushing out for early morning classes. Benefits such as
- Boosting my metabolism
- Aid digestion, (yeah! I remember last holidays, I could barely poop for about 2 weeks, after all the medical examinations and discomfort, drugs, and fruit extracts. Black coffee and oatmeal did the magic for me.)
- Aided my weight loss journey.
- Helped me stop consuming artificial sugar.
These were my observation, not medically or scientifically backed, however, this post will provide evidence-based benefits of oatmeal.
What is Oat / OatMeal
Oatmeals or oats are a whole-grain cereal, scientifically known as Avena sativa. Oats are mostly consumed for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as white porridge.
Quick oats are the most highly processed type of oat. They may take the shortest time to cook, but the texture are pulpy.
7 Scientific Benefits of OatMeal
Research has shown that oats and oatmeal have various health benefits. These may include aiding weight loss, lowering blood sugar levels, and decreasing the risk of heart disease. Here are some benefits of Oatmeal.
1. Oats are Loaded with Great Nutritional Value
Oatmeals are rich in carbohydrates and fiber but are also higher in protein and fat than most other grains. They contain numerous high vitamins and minerals.
A study has shown that the nutrient composition of oats is well-adjusted. They are a good source of carbs and fiber, including the powerful fiber beta-glucan.
They are also an important source of high-quality protein, with a great balance of essential amino acids needed for the body.
From the F.D.A, oats are loaded with vital vitamins, minerals, and antioxidant plant compounds. A half-cup (78 grams) of dry oats contains:
- Manganese: 63.91% of the daily value (DV)
- Phosphorus: 13.3% of the DV
- Magnesium: 13.3% of the DV
- Copper: 17.6% of the DV
- Iron: 9.4% of the DV
- Zinc: 13.4% of the DV
- Folate: 3.24% of the DV
- Vitamin B1 (thiamin): 15.5% of the DV
- Vitamin B5 (pantothenic acid): 9.07% of the DV
- smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories.
2. Rich in Antioxidants
It has been scientifically proven that whole oats are very rich in antioxidants and has a beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost mainly found in oats.
However, both old and newer study has discovered that avenanthramides can help reduce blood pressure levels by increasing the production of nitric oxide. This gas molecule helps widen the blood vessels and leads to better circulation of blood.
3. Helps Reduce Cholesterol Level in the Body
Oats can reduce the risk of heart disease by lowering both total and bad cholesterol, as well as protecting bad cholesterol from oxidation.
Oxidation of bad (LDL) cholesterol happens when it reacts with free radicals. This is another major part of the progression of heart disease. These produce inflammation in arteries, damages tissues, and can increase the risk of heart attacks and stroke.
Recent research has discovered that the beta-glucan fiber found in oats is very effective at reducing both total and LDL (bad) cholesterol levels.
4. To Regulate Sugar Control
Taking oatmeals as breakfast every morning has helped reduce my sugar intake. It was discovered that due to the soluble fiber beta-glucan, oats can improve insulin sensitivity and help lower blood sugar levels.
Oats can aid in lowering blood sugar levels, especially for people with overweight or people who have type 2 diabetes. The beta-glucan in both oats and barley(malt) may also improve insulin sensitivity.
5. OatMeal to Aid Weight Loss
Oatmeal can assist you to lose weight quickly by making you feel more full. This happens by increasing the production of the satiety hormone PYY and slowing down the emptying of the stomach.
The beta-glucan may also promote the release of peptide YY (PYY), a hormone that is produced in the gut in response to feeding. This satiety hormone has been seen to lead to reduced calorie intake and can lower the risk of you being obese.
Eating filling foods may help you eat fewer calories and lose weight.
6. To aid Digestion and Bowel Movement
Studies suggest that oat bran can help lower constipation in adults, This has significantly reduced the need to use laxatives.
Oat bran was also seen in a published journal to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis.
However, a recent journal indicated that while the soluble fiber in oats is majorly effective against constipation, it is less effective against opioid-induced constipation, since it doesn’t affect the movement of the colon that the drugs may suppress
It is believed that constipation affects nearly 16 out of 100 adults and about 33 out of 100 adults who are ages 60 and over. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older adults.
7. For Glowing Skin
Have you noticed that can be found in many skincare products and beauty products generally? Producers of these products often tag finely ground oats as “colloidal oatmeal.”
Colloidal oatmeal (finely ground oats) has been widely used for centuries long ago in treating dry and itchy skin. It can help relieve symptoms of various skin conditions, including eczema.
Back in 2003, the FDA approved colloidal oatmeal as a skin-protective substance. But in fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions.
Always know that skincare benefits relate only to oats applied to the skin, not those that are consumed orally.
Disclaimer: The above information published in this article is solely meant for informational and educational purposes only. The article written/published does not intend to diagnose, treat or cure any disease and should not be treated as medical advice.
