One of the most famous breakfast choices – oats. And they are so for a reason. Oats are a species of cereal grain known for its seed. Apart from human consumption, oats are also used as feed for livestock. And oatmeal is what is made out of oats – oats that have been ground, milled, rolled, or steel-cut.
If you don’t eat oats, you need to make them a part of your routine right away. But why? Well, we will tell you.
1. Improve Cardiac Health
Oats contain a powerful fiber called beta-glucan that helps lower cholesterol levels. Beta-glucan is the main component of the soluble fiber in oats, and it reduces bad cholesterol without affecting the levels of good cholesterol (1). The antioxidants in oats (avenanthramides and phenolic acids) work along with vitamin C to prevent LDL oxidation, which can also cause heart disease (2).
Oat bran also contains vitamin E, another nutrient for heart health. More interestingly, oat bran contains more fiber (15 to 26 percent) than oatmeal (7 percent). In one study, oat bran intake was linked to 12 percent decrease in average total cholesterol (3).
According to another Australian study, oat fiber is more effective in lowering cholesterol levels than wheat fiber. The study also states that oatmeal or bran can indeed reduce the risk of cardiovascular disease (4). Oat bran also helps by blocking the absorption of those substances in the gut that can contribute to heart disease (5).
As per the Harvard Medical School, oats are the best form of whole grains to lower cholesterol levels. And to include more whole grain oats in your diet, you can try the steel-cut version (6). According to a report by the University of Wisconsin Madison, beta-glucan, which is exclusive to oats, also acts as a heart-healthy chemical (7).
2. Aid In Diabetes Treatment
Oats have a low glycemic index, and their high fiber content helps regulate blood sugar levels. Also, oats, being rich in fiber, are digested slowly. Foods that are digested quick can cause quick blood sugar spikes – making it difficult to manage blood sugar spikes. Oatmeal makes the contents of the stomach much thicker, thereby making them get digested slowly. As per one study, oatmeal can also reduce insulin dosages.
As per one study, oats consumption has a beneficial effect on the glucose and lipid profiles in patients with type 2 diabetes (8). Beta-glucans in oats were also found to reduce blood glucose concentrations upon consumption (9). Numerous studies have also hinted that oats or foods enriched with oats can significantly decrease postprandial hyperglycemia. Also, not all kinds of oats are good. Stay away from flavored or instant varieties – these are loaded with sugar and offer the opposite of what you are looking for (10).
You can use oats as a replacement for bread crumbs in your recipes.
3. May Help Relieve Constipation
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 bran was found to improve constipation and the bioavailability 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 its benefits being the treatment for constipation.
However, certain individuals have reported symptoms of constipation after having oatmeal. The reason could be that oatmeal can cause intestinal gas in certain circumstances. Oats also contain high amounts of soluble fiber, which can result in excessive gas.
4. Help Fight Cancer
The antioxidants in oats can help combat cancer. And the fiber in oats can prevent rectal and colon cancers (as already discussed). Though there is limited research on the type of oatmeal that helps fight cancer, it is better to stick to the variety that you feel comfortable with.
A set of 12 studies involving over 800,000 people had revealed that taking a large bowl of porridge (another name for oats) a day can cut the risk of death by cancer by as much as 20 percent. Consuming fiber can also reduce the risk of bowel cancer.
Here, we once again talk about avenanthramides, special compounds present in oats. They possess anti-inflammatory properties and are a part of the oat plant’s defense mechanism. These compounds were found to inhibit the growth of cancer cells without harming the healthy ones .
5. Help Treat Hypertension
Consuming oats was found to reduce systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. It not only reduces your blood pressure, but also cuts the risk of heart disease by 22 percent. For this purpose, you can choose cooked (non-instant) and organic oatmeal.
Addition of oats to the normal diet of hypertensive patients produced beneficial effects. The study concluded that soluble fiber-rich oats could be an effective dietary therapy to prevent and treat hypertension (. Another study suggests that a diet rich in oats can reduce the need for antihypertensive medications. The beta-glucan in oats also displays beneficial effects on carbohydrate metabolism and blood pressure levels in obese individuals.
Oatmeal is also known as a comfort food. It reduces the levels of stress hormones and boosts serotonin – this induces a feeling of calmness ). All of this also contributes to a low blood pressure.
6. Improve Immunity
The beta-glucan in oatmeal can enhance your immunity levels. A majority of immune cells in your body have special receptors that are designed to absorb beta-glucan. This kicks up the activity of the white blood cells and protects against disease. Oats are also rich in selenium and zinc that play a part in fighting infections.
According to a Norwegian study, the beta-glucan in oats is far more potent than echinacea (a North American flower popular for its healing properties). The compound can accelerate wound healing and make antibiotics more effective in humans.
Intake of beta-glucan was also found to enhance immunity following exercise stress (19). This compound also helps offset respiratory infections post exercise stress. Beta-glucans also improve the ability of macrophages, neutrophils, and natural killer cells – making them further effective in fighting against a wide range of microbes like bacteria, viruses, and fungi.
Beta-glucans are also used to improve immunity in individuals suffering from chronic fatigue syndrome or physical or emotional stress. They also improve immune levels during intense treatments like chemotherapy or radiation.
Early introduction of oats is also associated with a reduced risk of asthma. Another study reveals that babies that are fed porridge can be protected from asthma. The risk of childhood asthma can be reduced by two-thirds if the babies are fed oats within the first five months of birth. This can be attributed to the anti-inflammatory properties of oats (.
7. Can Aid Weight Loss
Oats, as we already saw, are full of fiber. It can make you feel satiated for longer periods and discourage you from binging. As per a Taiwanese study, oats prevent obesity and the distribution of abdominal fat. And if taken as a daily supplement, oats can even act as an adjuvant therapy for metabolic disorders.
Instant oatmeal was also found to increase satiety and energy intake when compared to an oat-based ready-to-eat breakfast cereal. Which is why you can replace foods in your diet with oatmeal and stay full for longer. Simply put, oats can fill you up.
Studies have also found that a diet rich in whole grains like oats can help regulate body weight. High consumption of whole grains is inversely associated with body mass index.
Oats can also soak up water, which further adds to its satiating properties. And the beta-glucan in oats can delay the emptying of the stomach.
Even oatmeal water is known to aid weight loss. All you need are one cup of oats, a couple of cinnamon sticks, and two liters of water. Blend all. You can consume this on an empty stomach for an entire month before you see results. And, of course, this must be accompanied by proper diet and exercise.
If you are having oats for breakfast, you can flavor them with fiber-rich toppings like raspberries or almonds. And yes, avoid fatty toppings like peanut butter.