Oats are a species of cereal grain grown for its seed that is known by the same name. They are suitable for human consumption in the form of oatmeal or rolled oats. Oats are a type of food that is rich in nutrients and helps in lowering cholesterol in blood if consumed regularly. In a 100 gms oats serving, there is 389 kcal. It provides 34% of the Daily Value or DV of protein, 44% DV of fiber, 233% DV of Vitamin B and manganese. They also have 7% fat, 4% beta-glucans, and 66% carbohydrates.
Due to all these factors, oats are suggested for daily intake as they help your body to remain fit and healthy. Read the reasons below and know why to include oats in your everyday menu.
Regular consumption of oats is a great way to reduce weight. But remember that it is the plain oats that help in weight loss and not the high sugar-induced flavored ones. As the fiber content is high in oats – it makes one feel full for a longer time and therefore there is no binging on junks. One study in Taiwan says that oats prevent obesity and the distribution of abdominal fat. And the regular dose of oats acts as adjuvant therapy for metabolic disorders. Another fact is that oats can soak up water that adds to its gratifying properties and the beta-glucan in oats delays emptying the stomach. Also, if you are looking for weight loss, you should avoid peanut butter kind of fatty toppings and opt for fiber-rich toppings like almonds, cashew nuts, blueberries, strawberries, or raspberries.
Any kind of food that is a high amount of antioxidants is known as a great agent to prevent cancer. Oats are a rich source of antioxidants and regular consumption of oats would help you to combat cancer. The high fiber content would fight rectal and colon cancer. There are avenanthramides – a special compound that is present in oats and they carry anti-inflammatory properties. These compounds are found to hinder the growth of cancer cells.
Good Bone Health:
Oats have many essential minerals that are amazing for bone health. The steel-cut oats are preferred more than rolled oats as the steel-cut oats have less air exposure and thus will take time to turn rancid. Silicon is another significant mineral in oats and that helps in bone formation and maintenance both. This silicon is also helpful in treating postmenopausal osteoporosis among women and thus oats are highly recommended in the daily diet chart of all the women.
The level of immunity would improve with the daily consumption of oats as they have a rich content of beta-glucan. There is a major part of immune cells in the human body that have special receptors that absorb beta-glucan. This process, in turn, kicks up the activity of the WBC’s (white blood corpuscles) and protects against diseases.
Regular consumption of oats reduces systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. The risk of heart diseases is also cut down by 22%. Among those who have hypertension, oats play a crucial role in improving the situation due to the high presence of soluble fiber. In a nutshell, oats diminish the levels of stress hormones and boost serotonin (that which spreads calmness).
Better Heart Health:
The lower the cholesterol, the better your heart is. With regular consumption of oats, your body will get a powerful fiber called beta-glucan that will help the cholesterol level to lower down. Apart from beta-glucan, there are antioxidants and vitamin C too in oats that prevent LDL oxidation. All these help in retaining a healthy heart.
The consumption of rich in fiber oatmeal is a wonderful way to reduce constipation. In research, it has been found that oatmeal improves constipation and the bioavailability of B12 among older adults. In rolled oats, the percentage of insoluble fiber is higher which is very good for gut health that in turn treats constipation. Oats are also found great in protection against colorectal cancer.
Oats have a low glycemic index and high fiber content that helps in regulating the blood sugar level. As oats have rich fiber content they are digested slowly. Foods that are quickly digested can cause blood sugar spikes making it difficult to manage blood sugar spikes. Now oat or oatmeal makes the contents of the stomach much thicker making them digest slowly. Another study says that oats reduce insulin dosages. Beta-glucans in oats also reduces blood sugar. But always have the normal oats rather than the flavored ones because they contain high sugar content.