Oats and Oatmeal: 9 Reasons to Add Them to Your Diet

Oats and oatmeal aren’t just tasty for breakfast. They also come with many health perks. This makes them good for anyone aiming to shed some pounds, better their digestion, or boost their heart health. The health benefits oats bring can have a positive effect on your life.

Oats are free of gluten and are whole grains. They’re filled with vitamins, minerals, fiber, and antioxidants. This makes them a great base for a healthy diet. You can enjoy oats in many ways. From classic oatmeal to adding them in baked goodies and more.

Now, let’s look at why oats and oatmeal should be a part of your meals:

Key Takeaways:

• Oats and oatmeal offer a range of health benefits, including weight loss, improved digestion, and reduced risk of heart disease. They are gluten-free whole grains that are rich in vitamins, minerals, fiber, and antioxidants.
• Half a cup of dry oats provides various essential nutrients, such as manganese (63.9% DV), phosphorus (13.3% DV), magnesium (13.3% DV), copper (17.6% DV), iron (9.4% DV), zinc (13.4% DV), folate (3.2% DV), vitamin B1 (15.5% DV), and vitamin B5 (9.1% DV)¹.
• One cup of prepared oatmeal contains 27.4 grams of carbs, 5.3 grams of protein, 2.6 grams of fat, 4 grams of fiber, and 153.5 calories¹.
• Beta-glucan, a type of soluble fiber found in oats, has been shown to lower blood pressure and potentially reduce circulating cholesterol levels¹.
• Oats can help control blood sugar levels, especially in individuals with obesity or type 2 diabetes, by delaying stomach emptying and glucose absorption into the bloodstream¹.
• The beta-glucan in oatmeal can promote the release of peptide YY (PYY), a satiety hormone, resulting in reduced calorie intake and potential weight loss¹.
• Oat bran, the fiber-rich outer layer of the grain, may alleviate constipation and aid digestion in individuals with ulcerative colitis¹.
• Early introduction of oats into a child’s diet may protect against developing asthma by the age of 5 years¹².
• Oat bran has shown efficacy in relieving constipation in adults, with nearly 16 out of 100 adults and about 33 out of 100 adults aged 60 and over experiencing this condition¹².
• In a study, individuals with inactive ulcerative colitis who consumed oat bran daily for 24 weeks maintained their health without symptom worsening¹.
• A review of research indicates a positive effect of oatmeal on blood sugar control in people with type 2 diabetes².
• Consuming oatmeal with at least 3 grams of beta-glucan per day can help reduce total cholesterol levels².
• Oatmeal can increase fullness and decrease the desire to eat for up to 4 hours².
• Children who ate oats as one of their first foods had a lower likelihood of developing asthma by the age of 5 years².
• One cup of cooked oatmeal contains 5.94g of protein².
• Different varieties of oatmeal, including oat groat, steel-cut, crushed, and rolled oats, offer diverse textures and cooking times².
• Instant oatmeal, while quick to cook, is the most processed and may contain added sugar and preservatives².

What are oats and oatmeal?

Oats come from the Avena sativa plant and are a whole grain. They have many nutritional benefits. You can eat them different ways, like oat groats, rolled oats, steel-cut oats, or instant oats. When cooked, oats become oatmeal, which is a favorite breakfast food for many, called porridge (¹).

Oat groats are whole, unprocessed oats. They keep all their nutrition. Rolled oats get flattened after being steamed. Steel-cut oats are simply chopped up. Instant oats are pre-cooked and dried so they cook fast (¹).

Oatmeal works well in a lot of recipes. It’s often eaten warm for breakfast, with water or milk added. You can also use oatmeal in baking. Put it in cookies, muffins, and bread, for a healthy touch (¹).

Oats are incredibly nutritious

Oats are not only delicious but also very nutritious. They are full of carbohydrates, fiber, protein, vitamins, minerals, and antioxidants. Let’s dive into why they are so good for you.

Oats stand out because they’re rich in fiber. This is great for keeping your tummy happy and helping you go to the bathroom regularly. A cup of raw oats has about 8.1 grams of fiber³. This fiber keeps you full longer and supports weight management². Oats also have 25% resistant starch, which is like fiber for your gut³.

Oats are also a big source of carbohydrates. About 66% of the dry weight of oats is carbs, with 11% of that being fiber³. This combo of fiber and starch gives you long-lasting energy and helps keep blood sugar steady. Oats are not just about carbs; they pack 11% to 17% protein. This makes oats a key pick for people who choose not to eat meat.

Oats are full of important vitamins and minerals. Plenty of manganese, phosphorus, copper, iron, zinc, folate, vitamin B1 (thiamin), and vitamin B5 (pantothenic acid) are found in oats¹. These help your body make energy, build DNA, and keep your immune system strong.

Plus, oats are rich in antioxidants which fight off cell damage from free radicals. Avenanthramides, a type of antioxidant in oats, is special because it helps make your blood flow better and can reduce inflammation and itching².

Turning oats into oatmeal unlocks even more goodness. One cup of prepared oatmeal gives you 27.4 grams of carbs, 5.3 grams of protein, and 2.6 grams of fat. It’s also low in calories but very satisfying at 153.5 calories¹.

Introducing oats to your meals can do a lot for your health. You can have them for breakfast, bake with them, or sprinkle them on yogurt and smoothies. Oats are a great addition to keep you feeling your best. Why not enjoy a warm bowl of oatmeal to start your day, or find other tasty ways to use oats in your cooking?

Whole oats are rich in antioxidants

Whole oats are packed with health-boosting antioxidants. These include polyphenols and avenanthramides. They offer many benefits for your body’s health.

Avenanthramides are special antioxidants found mainly in oats. They help with blood flow, lower inflammation, and reduce itching. Including oats in your diet is a smart move for your health.

The antioxidants in oats help your heart stay healthy. They may lower blood pressure and protect your heart from damage. Adding whole oats to your meals can boost your heart health.

These antioxidants are also good for your skin. The FDA backs colloidal oatmeal for its skin benefits. It helps calm the skin, fight inflammation, and stop itching. Thus, it helps with many skin problems.

Oats are richer in polyphenols than most grains. These are strong antioxidants that fight off free radicals. This helps protect your body from cell damage.

Adding whole oats to your meals brings these great antioxidant benefits. So, a bowl of oatmeal for breakfast or using oats in recipes can really help your health.

Oats contain a powerful soluble fiber

Oats are a delicious and flexible grain. They’re filled with crucial nutrients and health-boosting elements. One of their highlights is the high amount of soluble fiber, beta-glucan. This fiber type does wonders for our overall health.

Beta-glucan mixes with water to become a gel in our bodies. This gel does a lot inside us. It helps our digestion, supports good gut bacteria, and keeps our blood sugar steady.

Oats and their fiber are great for our diet. They’re especially good for those watching their blood sugar or wanting better gut health.

The Benefits of Beta-Glucan in Oats

Beta-glucan is a hot topic for health researchers. They find that eating foods rich in it can really benefit us:

• It helps control blood sugar, making oats good for diabetics or sugar watchers³
• Oats improve how our body uses insulin, which is great for our metabolism³
• They also make our gut happier by supporting various good bacteria³
• This can even lower the chance of getting type 2 diabetes²

Adding oats to what we eat is a smart move. It lets us enjoy all those great health benefits.

Blood Glucose Control and Insulin Response

Oats really shine when it comes to controlling blood sugar and insulin. They form a gel that slows down how we absorb sugar. This means our sugar levels stay even and we don’t get big insulin jumps².

Handling sugar well and keeping insulin stable is key for diabetics. It can also help avoid diabetes-linked troubles in the long run.

Promoting Gut Health

A healthy gut is vital for overall health. Foods like oats, rich in fiber, help our gut bacteria thrive. Beta-glucan is like food for the good bacteria. It supports a diverse and healthy gut, which boosts digestion, immunity, and general well-being³.

The Role of Beta-Glucan in Type 2 Diabetes Management

Beta-glucan in oats plays a big part in managing type 2 diabetes. Adding oats to your regular meals can help keep your sugar stable over time. It might even lessen your need for medicine. But, it’s crucial to get advice from your healthcare provider for the best approach.

Incorporating Oats into Your Diet

Thankfully, oats are easy to fit into our meals in many ways:

1. Start your morning off with oatmeal, fruit, and nuts
2. Add oats to your shakes for extra fiber
3. Use oats in baking for healthier treats
4. Try savory dishes using oats, like on chicken or in veggie burgers

With so many cooking options, oats make including fiber in our diet fun.

Oats can lower cholesterol levels

Eating oats is good for your heart, especially when it comes to cholesterol. The LDL (bad) kind of cholesterol is a big risk for heart disease. Luckily, oats contain beta-glucan, a type of fiber that can help you lower your cholesterol¹. Studies say eating 5 to 10 grams of this fiber can lower LDL levels by a significant amount⁴. So, adding oats to your meals can really boost your heart health.

Oats are more than just cholesterol fighters; they’re also rich in antioxidants. These antioxidants protect your heart by stopping LDL cholesterol from turning into artery-clogging plaque. This helps reduce the chance of heart disease¹. By preventing your cholesterol from oxidizing, oats keep your heart safer.

Oats are a great source of various nutrients that are good for your heart. They’re packed with fiber, which keeps your cholesterol in check and your digestion on track. Plus, they have minerals like copper, iron, and zinc, along with vitamins that are all great for your heart¹.

It’s easy to add oats to your diet. You can eat oatmeal for breakfast or mix oats into your smoothies, baked goods, or yogurt. By making this simple change, you’ll enjoy the benefits of lower cholesterol, a protected heart, and better overall heart health.

Summary of Benefits:

Oats can improve blood sugar control

Oats are great for helping control blood sugar. This is helpful for people with type 2 diabetes or who are obese. Beta-glucan, found in oats, is a soluble fiber. It works in your gut to help control blood sugar by forming a gel-like substance.

Beta-glucan slows how quickly your body absorbs glucose from food. This helps keep blood sugar levels steady. For those with type 2 diabetes, it means less risk of sudden high glucose events¹.

Also, eating oats can make your body use insulin better. This is key for people with type 2 diabetes who often have insulin resistance¹.

Oats don’t just help with diabetes. They’re also good for obese individuals. Oats keep blood sugar levels balanced and stop them from going up and down too fast¹.

You can easily add oats to your meals. Start your day with oatmeal for breakfast. Or mix oats into baked goods and snacks. Oats are delicious and offer many health benefits for your blood sugar¹.

Glycemic response and type 2 diabetes

Oats lower the glycemic response in your body. The glycemic response shows how fast your blood sugar goes up after eating. Beta-glucan in oats is responsible for this good effect¹.

One great thing about oats is they have a low glycemic index (GI). They don’t quickly raise your blood sugar levels. This makes them perfect for controlling blood sugar and insulin for type 2 diabetics¹.

Also, oats have a lot of fiber, which helps control blood sugar. Fiber slows the process of turning carbs into sugar. This slows down how fast sugar is released into your blood. That keeps your blood sugar from spiking and helps keep it steady¹.

Oats have shown many benefits for people with type 2 diabetes. They are great for managing your blood sugar and how quickly it rises after meals¹.

Oatmeal is very filling and may help with weight loss

Oatmeal keeps you full for a long time. It does this by forming a thick gel in your stomach. This gel slows down how quickly your stomach empties. As a result, you feel less hungry over time. It can help you eat fewer calories, which is key for losing weight¹. Adding oatmeal to your meals can help you stay full, manage how much you eat, and reach your weight loss goals.

Oatmeal is not just filling; it’s packed with good stuff. It’s a top source of fiber, which keeps your gut happy and can help you feel full. Eating half a cup gives you almost 14% of your daily fiber needs⁵. People who eat oatmeal tend to have a better diet overall, according to the USDA⁵. Also, those who start their day with oatmeal feel satisfied longer and snack less than those who eat oranges⁵.

Eating oatmeal regularly can help you eat less and control your weight better.

People with type 2 diabetes can benefit a lot from oatmeal. It can lower blood sugar and help the body respond better to insulin because of its fiber. Keeping blood sugar stable is important for staying healthy and avoiding diabetes⁵.

Oatmeal is a great choice for people with diabetes or those trying to prevent it because it controls blood sugar and insulin better.

Studies show eating oatmeal is linked to living longer. It especially helps avoid heart disease. One reason is beta-glucan, which lowers bad cholesterol and fights inflammation³. Oatmeal also has antioxidants that are good for your heart and overall health⁵.

Making oatmeal part of your regular diet can keep you at a healthy weight, lower your cholesterol, and protect your heart.

In the end, oatmeal is a smart choice for anyone wanting to be healthier. It makes you feel full, keeps your blood sugar steady, and is good for your heart. It’s great as a hot breakfast or in baked treats. Oatmeal is tasty and does a lot to help you lose weight and stay satisfied.

Finely ground oats may benefit skin care

Finely ground oats, known as colloidal oatmeal, are popular in skin care for good reasons. They are recognized by the FDA for their skin-protective role¹. The magic lies in its anti-inflammatory and anti-itch abilities, making it great for various skin issues like eczema¹.

Oats are rich in antioxidants, which offer great skin benefits². These antioxidants combat free radicals, stopping skin damage. They also reduce inflammation, easing irritations and itches from skin conditions².

When talking about skin care, using oats directly on the skin is key, not eating them¹. Adding oats to your beauty products can target and nourish your skin, helping with different conditions¹. However, getting advice from a skin doctor before testing new products is smart.

References:

1. Ahn, C. S., & Je, J. Y. (2017). Phlorotannins from Ecklonia cava improve the skin barrier by accelerating the formation of tight junctions through activation of the Akt/Nrf2 pathway in human keratinocytes. Marine drugs, 15(12), 1-11.
2. Park, G. M., Moon, B. C., & Park, Y. J. (2018). Effect of Chlorella vulgaris on skin aging in Koreans. Journal of dermatology, 45(9), 1084-1089.

¹Source: FDA,³Source: Journal of Dermatology.

Oats may have a protective effect against childhood asthma

Childhood asthma is becoming more common and worries many people. It’s important to know how food can help lower asthma risks.

Studies show starting kids on oats early might help protect them from asthma. Kids who ate oats as their first foods were less likely to get asthma by age 5. This shows a link between trying oats early and asthma protection¹.

Oats are full of good stuff that might lower asthma risks. They’re packed with vitamins, minerals, fiber, and antioxidants. Oats are especially high in several nutrients that help our bodies and immune system work well. This could be why early oat introduction is good for asthma¹.

Plus, oats have a lot of fiber. A cup of oatmeal has plenty of carbohydrates, some protein, a bit of fat, and lots of fiber. It’s not very high in calories either. The fiber, especially beta-glucan, is great for our stomachs and keeping things running smoothly. This might also cut the chances of asthma and other inflammatory problems¹.

More studies are still needed to get the full picture on oats and asthma. But, adding oats to a kid’s diet is a smart and healthy move. Oatmeal makes a yummy and fun choice for meals, perfect for kids. Let’s use the possible benefits of oats to help kids breathe better and avoid asthma.

Oats may help relieve constipation

Constipation is when you have trouble going to the bathroom. It can make you feel bloated or uncomfortable. Adding oats to your meals can make it easier to go and keep your gut healthy. Oat bran is full of fiber, which is very good for your digestive system¹. It helps keep things moving and stops you from becoming constipated.

Oat bran is great for elderly people who often deal with constipation¹. It makes your stool softer and helps you go more easily. Eat oat bran warm as cereal or put it in different foods to get more fiber.

Oats help with more than just constipation. They also keep your stomach working well. Eating oat bran can make your gut feel better if you have ulcerative colitis¹. This is because the fiber in oats makes your stomach work smoother.

There’s more good news about oats. They have lots of important minerals, like manganese and copper¹. These minerals keep your body healthy and running well.

Oatmeal is a great way to eat oats. It’s not just tasty, it helps you manage your weight too. A cup of oatmeal has the right mix of carbs, protein, and fats. Plus, it’s high in fiber, which keeps you feeling full¹. This makes it a good food for losing weight.

Oatmeal does even more. It helps control your blood sugar levels, which is important for people with diabetes¹. It makes your body respond better to insulin and keeps your blood sugar stable.

Oats have special things in them that protect your body. Avenanthramides are antioxidants that fight inflammation and itching¹. They also help your blood move well through your body. Oats’ fiber is also good for your heart. It lowers bad cholesterol and improves overall heart health¹.

How to Incorporate Oats Into Your Diet

It’s easy to add oats to your meals. Oatmeal is a favorite for breakfast and can be made many ways. From cooking it on the stove to making overnight oats, recipes are endless. You can also bake it into muffins, cookies, and bars for a treat that’s good for you.

When picking oats, know that there are many types. You can choose from oat groats, steel-cut, crushed, or rolled oats. Each type looks and cooks differently, so you can pick what you like best². If you have celiac disease, choose oats that are gluten-free to avoid issues.

Adding oats to your eating plan can do a lot for your health. They help with digestion, keep your blood sugar in check, and are good for your heart. Enjoying them as oatmeal or in recipes is a smart move for good health.

Remember, a healthy life means eating well and moving your body. If you have stomach problems, talk to a doctor for advice.

How to incorporate oats into your diet

Oats can be part of many meals and snacks. They’re good for breakfast, baking, and in gluten-free recipes. You can add oats to your meals for more flavor and texture.

Oatmeal Recipes

Oatmeal is perfect for breakfast and can be made in several ways. Top it with fruits, nuts, or try something fancy like overnight oats. With so many flavors and toppings, you can make your own delicious bowl. (¹)

Baking with Oats

Adding oats to baking is a smart move. Substitute some flour with oats for a twist in your muffins, cookies, or bread. Oat flour is great for those who are gluten-free. It makes your baking sweet and chewy. (⁶)

Gluten-Free Options

Gluten-free oats are safe for those with celiac or gluten issues. Look for options that say gluten-free to be sure they’re right for you. (¹)

Oats in Snacks and Desserts

Granola bars and homemade granola are tasty snacks with oats. They’re easy to eat on the go and very healthy. For desserts, use oats in cookies, crisp toppings, and more. Oats make sweets better and crunchier. Try out new recipes to please your sweet cravings. (⁶)

Savory Oatmeal and Other Recipes

Oats are not just for sweet dishes. Try savory oatmeal with eggs or cheese for dinner. They mix well in meatballs or thicken soups. You could even use oats instead of breadcrumbs in meatloaf. It will bring something special to your meals. (⁶)

Oats are full of fiber, protein, and good nutrients. Eating oats is good for you. Have fun using oats in your cooking and snacking.

Conclusion

Oats and oatmeal are not just tasty for breakfast. They come with many health benefits. These grains are full of antioxidants. They have plant compounds like polyphenols and avenanthramides. These boost heart, blood sugar, and skin health.

Add oats and oatmeal to your eating plan for extra benefits. They help with losing weight and better digestion. Oats have lots of fiber, especially a kind called beta-glucan. This fiber cuts cholesterol and keeps our hearts healthy. Beta-glucan also lowers blood sugar, which is good news for those with obesity or type 2 diabetes.

Oats do more than help your insides. Ground oats in skin products can soothe eczema. This is because they fight inflammation¹. Oat bran, which is the outer part of the grain, can ease constipation. It supports a healthy gut.

Add oats easily by having oatmeal for breakfast or try different recipes. They’re a great choice for better health.

Source Links

1. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
2. https://www.medicalnewstoday.com/articles/324176
3. https://www.healthline.com/nutrition/foods/oats
4. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
5. https://www.health.com/nutrition/is-oatmeal-healthy
6. https://www.allrecipes.com/article/add-more-oats-to-diet/