Oats and Their Healthy Benefits


Oats are generally consumed in breakfast in the form of oatmeal or rolled oats. As per the researchers, people often eat oats with milk and fruit to get more vitamins such as vitamin A. They are mainly grown in temperate regions, cultivated for livestock feed and resist poor soil for a hearty crop.

They are the grains from cereal plants known as Avena Sativa. The nutrients remain in the oats for intake, and they are steamed, milled, warm and cooled in a kiln resulting in its flavour. After the processing, the bran ((the outer layer of whole oats) and germ don’t get damaged and are suitable for consideration.

Oats are primarily grains composed of 79.5% carbohydrate, 13 % protein and 7.5 % fat. Separately, dry oats contain 153 calories, 5 grams protein, 3g fat, 4g fibre, 0 sugar, 27g carbohydrate, and oatmeal (cooked in water) consists of 166 calories, 6g protein, 1g sugar, 4g fat and fibre. The Oldways Whole Grains Council states that oatmeals help reduce cholesterol, and antioxidants protect blood vessels.

Oats flour, Groat oats, rolled or old-fashioned Oats, Oat Bran, Steel-cut or Irish Oats, Scottish Oats, Quick or Instant Oats are various types of oats that people intake in their routine. Senior Principal Scientist at Quaker, PhD, Kristin Harris, states, “What many people might not know is that oats are inherently gluten free, but may come in contact with wheat, rye and barley at the farm, in storage or during transportation.”

Following are the benefits of Oats:

  • Reduces Hypertension: Those who endure high blood pressure can have the soluble fibre in the healthy cereal that assists in cleaning the arteries and veins and benefits the human body. A staple diet of oats cuts the number of stress hormones in the body and augments serotonin, producing a quality of wellbeing and happiness.
  • Reduces heart diseases: According to a paper published in 2008 by the American Journal of Lifestyle Medicine, “consumption of oats and oat-based products significantly reduces total cholesterol and low-density lipoprotein cholesterol concentrations without adverse effects on high-density lipoprotein cholesterol or triglyceride concentrations.”
  • Helpful in weight stability: People who consume oats regularly often find stability in their weight without any threat related to obesity. There is a gradual release of glucose in the blood, and this remains satiated for a particular period and avoids eating in large quantities of food that is not healthy.
  •  Reduces Colorectal cancer: Oatmeal is high in avenanthramides, and the compounds tackle inflammation and harness the maniacal growth of cancer cells with no harmful consequences on the healthy cells. Findings from different sources suggest that extra 10 grams per day of a high fibre diet would lead to a 10 % reduction in the risk of developing colorectal cancer. It says, “A high intake of dietary fibre, in particular, cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer.”
  • Helpful in Skin related issues: As oats are high in zinc, they are vital to consume, and it not only tackles pimples but takes out the redundant oil on the skin, which is an essential part of acne treatments. They also help resolve issues related to dry and itchy skin as the beta-glucans assist in moisturising the skin.