Oats are one of the most nutrient-dense food items that are available in today’s market. They are a healthy alternative to your regular cereals and are more filling as well. They are available in several different flavours and variants as well which make them easy to incorporate into your daily diet. Besides, oats price is quite reasonable making them a convenient staple at your breakfast table.
The benefits of consuming oats for weight loss are countless and the best part is that oats are available in an array of different forms including – rolled oats, flat oats, oats porridge, ready-to-cook oats, and oats bran. This offers several choices to those wanting to try them out.
Oats Benefits — What Makes Them So Healthy
Here are the many oats benefits you must know about before you incorporate this healthy food into your diet:
Promote Bone Health
Oats are full of essential nutrients and minerals such as calcium, phosphorus and Vitamin D which are beneficial for bone health. These nutrients help in improving the flow of blood between our cells and maintaining structural density. Silicon, another mineral found in oats, is useful for promoting the formation of bones in infants. Among the many oats benefits, are the little known advantages that oats are beneficial in treating postmenopausal osteoporosis, a condition experienced among older women with brittle bones. However, consuming too many oats can obstruct your body’s calcium absorbing abilities, which is why you must limit your consumption to the recommended amount.
Enhance Sleep Quality
This is a rarely known of the many oats benefits. The long-chain amino acids found in oats signal your brain to release melatonin, a hormone that is responsible for inducing sleep. Oats also promote the secretion of insulin, which aids the reception of tryptophan, a sedative found within the brain. The Vitamin B6 present in the oats targets the secretion of cortisol and reduces stress in the body, which helps you feel relaxed as well. Combine your oats with some warm milk and bananas to boost the secretion of serotonin.
Relieve Symptoms Of Menopause
Oats are rich in fibre, which is a natural cure for the irritability experienced by women who are going through menopause. They also help reduce inflammation within the body and eliminate free radicals and harmful pathogens. Oats also reduce the stress that the body goes through during this phase by boosting the secretion of feel-good hormones such as dopamine.
Carbohydrates are one of the most important food groups required by the body to produce energy. Oats are not only dense in carbs but also low in fats, making them the perfect food to consume when you start your day. They are also absorbed in a slower rate, which means that your body can utilize the energy released by the consumption of oats over a long period of time. Oats are an essential element to incorporate in a weight gain diet, focused on muscle building. Additionally, the B-class vitamins found in oats are responsible for boosting metabolic activity.
Improve Cardiac Health
One of the many well-known oats benefits is their effect on cardiac health. Oats are a rich source of a compound called beta-glucan, a naturally occurring fibre that targets the cholesterol content in the body. It is primarily a soluble fibre and does not lower good cholesterol levels. It is also rich in antioxidants such as phenolic acids which are incorporated along with your Vitamin C intake so as to reduce the oxidative stress levels in your heart body. This is beneficial for reducing the risk of developing chronic illnesses such as heart disease.
Aid In Diabetes Treatment
Oats have a naturally low glycemic index. Combined with their high fibre content, this factor allows them to monitor and regulate your body’s blood sugar levels. They also take more time to be processed and absorbed by your body, which makes sure that there are no unprecedented spikes in your blood sugar. Consuming oatmeal will also cause other foods that you have already ingested to become thicker inconsistency, which causes them to be digested at a slower rate as well. This is beneficial in treating diabetes.
Help Treat Hypertension
Hypertension is one of the more common symptoms experienced by people who have been diagnosed with high blood pressure levels. By consuming oats on a regular basis, your systolic blood pressure and diastolic blood pressure can drop by 7.5 and 5.5 points respectively. The drop in blood pressure can also be associated with a lower risk of heart disease. Due to more stable blood pressure, your body can associate positively and have reduced hypertension symptoms as well. Oatmeal also reduces cortisol levels and promotes the secretion of feel-good hormones which is beneficial for improving your mood.
Oats are a rich source of beta-glucans which have a positive impact on your body’s immune system. Immunity cells such as lymphocytes are specifically designed to have receptors for beta-glucans as a way to improve their action on pathogens and prevent the risk of contracting any infections. Oats are also rich in minerals like selenium and zinc which have a natural role to play in eliminating free radicals and possible infections. These compounds also help enhance the action of cells such as neutrophils and macrophages, which makes them more effective on harmful factors such as viruses and fungi.
May Help Relieve Constipation
One of the more common benefits of oats is the fact that their consumption can have a major role in relieving constipation. The natural fibres present in them promote the growth of healthy intestinal micro bacteria. They also increase the weight of your stool and speed up the digestion process by aiding a faster breakdown of the nutrients you consume.
Oats are naturally rich in antioxidants such as niacin and leucine which have a major role to play in preventing the development of cancer. Their antimicrobial and anti-inflammatory properties help in getting rid of the inflammation of blood cells. This is especially beneficial in preventing the risk of developing polyps, a painful boil-like formation near the genital and anus area, commonly associated as a precursor to colon cancer. They also help in slowing down the growth of cancer-causing cells and reducing the risk of bowel cancer by regulating your stools.
Treat Dry And Itchy Skin
Oats are rich in antioxidants and nutrients such as Vitamin C which help in keeping your skin glowing and healthy. This is primarily why oats are incorporated into a lot of cosmetic applications and organic beauty products. Consuming oat milk as a part of a healthy vegan diet has also been shown to reduce skin conditions such as acne, pimples, and patchiness. You can also make a fine powder out of oatmeal and incorporate it as a body scrub to get rid of textured skin and prevent dark spots.
May Help You Lose Weight
If you are someone who is looking for healthy weight management, oats for weight loss are a healthy addition to your daily nutritional intake. Not only is oatmeal rich in dietary fiber, but it also signals the body to limit the secretion of hunger-inducing hormones such as ghrelin which reduces your appetite and helps you make better nutritional choices. Oats calories are also very low, which makes it a healthy snack option for when you are hungry
Decrease the Risk of Childhood Asthma
Asthma is one of the most common illnesses, especially among growing children. It is commonly characterized by an inflammation in the airway path of the lungs, leading to complications such as fatigue, shortness of breath, and decreased perceptive ability. Consuming warm and thick foods such as oatmeal is a good way to reduce the inflammation in the airway and get rid of any obstructions. The antioxidant properties of oats are also useful for reducing the reaction of the body to any allergens.
Promotes antioxidant activity
Oats are filled with healthy antioxidants such as avenanthramides which carry out several essential functions such as boosting the body’s metabolic activity, improving the flow of oxygen between the cells, and reducing the body’s exposure to harmful pathogens. They also promote the elimination of free radicals which are responsible for chronic illnesses such as cancer and heart disease. Additionally, these antioxidants are useful for boosting the production of chemicals such as nitric oxide which are responsible for preventing the hardening of arteries and decreasing the spread of cancer cells.
Interesting Nutritional Facts About Oats
- Fiber: Nearly 12% of oats is just nutritional dietary fiber, the majority of which is soluble. Oats are also rich in insoluble fibers such as cellulose, hemicellulose, and lignin, which contribute to reducing your appetite and speeding up digestion.
- Rich in minerals: A single, 100 gram serving of oats can get you 24% of the recommended daily allowance of copper, and 20% of iron and zinc.
- Rich in protein: Oats are one of the most protein-rich grains available and contain about 13.5 grams of protein per 100-gram serving.
- Rich in phytic acid: The outer husky covering of oats, otherwise known as bran is rich in phytic acids, which are responsible for optimizing the absorption of nutrients such as iron and zinc.
- Rich in starch: Nearly 25% of oats are made up of resistant starch which is responsible for carrying out functions like boosting the growth of healthy intestinal micro bacteria and regulating gut health.
- Low in sugar: Oats are completely free of additives such as corn syrup and fructose. What little sugar is found in them is derived from sucrose, making it a healthy snacking choice for those with elevated insulin levels. This also makes oats for weight loss an ideal breakfast option.
Oats in Hindi: Did you know that oats are called ‘Jaee ka’ in Hindi and is considered a kind of grain.