The Health Benefits of Oats: A Superfood Worth Adding to Your Diet. Oats have long been celebrated as a nutritious and versatile grain, often recommended by both nutritionists and doctors. Whether enjoyed as oatmeal, added to smoothies, or baked into healthy snacks, oats are a powerhouse of health benefits. Here’s why you should consider making oats a regular part of your diet:
Of all the kinds of grains in the world, you can trust that the flavor, quality, and health benefits of oats will change your life!
As you know, oats are a staple cereal grain in most countries. They are known as highly nutritious foods, especially when it comes to fiber content.
There are different types of oats, like rolled oats and steel-cut oats. Most oats have a nutty, mildly sweet, and subtle earthy flavour. Fruits, nuts, and spices intensify their flavour and quality.
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Oats are also easy to add to your diet because you can make a variety of dishes and drinks with them. They are a fantastic option for a filling breakfast or snack.
Now, you will know why oats are widely used all over the world. The health benefits of oats will surely surprise and change you in many ways. Own your diet with oats!
Nutrition Facts
One of the reasons oats are so popular is their nutritional value. Oats are loaded with nutrients that your body needs every day.
As suggested by the Food Data Central, here are the nutrients you can get from one cup of oats:
| Nutrient | Amount |
| Water | 8.64 grams |
| Energy | 303 kilocalories |
| Fiber | 8.08 grams |
| Carbohydrate | 54.2 grams |
| Calcium | 41.6 milligrams |
| Magnesium | 110 milligrams |
| Potassium | 290 milligrams |
| Phosphorus | 328 milligrams |
| Zinc | 2.91 milligrams |
| Selenium | 23.1 micrograms |
| Folate | 25.6 micrograms |
| Choline | 32.3 milligrams |
Calories
The calories in oats may differ according to the kind and how they are used. However, most oats have about 70 to 90 calories per half cup when cooked.
Carbohydrates
Depending on the specific type of oats you use, you can get a different amount of carbohydrates. For instance, half a cup of instant oats has about 28 to 30 grams of carbohydrates, while oatmeal has only 14 to 16 grams.
Fiber
Oats are primarily known for how rich they are in fiber. In half a cup of rolled oats or steel-cut oats, you can already get four grams of fiber. On the other hand, oatmeal and instant have about two to three grams of fiber as well.
Your diet and lifestyle will certainly improve with the health benefits of oats!
Vitamins and Minerals
To add to the nutrients of the oats, they also have vitamins and minerals that make them so much better for your health. Each of these can make a big difference in your daily life.
- Manganese
- Phosphorus
- Magnesium
- Zinc
- Thiamine
- Niacin
- Pantothenic acid
- Folate
- Vitamin E
- Vitamin K
- Copper
- Selenium
- Iron
You’ll get plenty of other vitamins and minerals when you pair oats with other healthy recipes!
Plant Compounds
The healthy goodness does not stop at nutrients, vitamins, and minerals because oats also have plant compounds that are equally important in maintaining a good diet.
- Beta-glucans: One of the fiber you can get from oats are beta-glucans. These can lower your cholesterol levels and blood sugar levels.
- Avenanthramides: Not only are they compounds, but they are also antioxidants. Avenanthramides have powerful anti-inflammatory properties for overall health.
- Phytic acid: The phytic acid in oats usually binds to iron, calcium, and zinc. The Harvard T.H. Chan School of Public Health found that phytic acid can lower cholesterol and blood sugar.
- Phenolic acids: Some phenolic acids in oats include caffeic acid and ferulic acid. These are effective antioxidant compounds to promote overall health.
- Lignans: Like other oat compounds, lignans are antioxidants with potential benefits. They are especially helpful for hormone-related cancers and heart function.
Even the compounds make your life worth living!
Health Benefits of Oats
What are the health benefits of oats that you are most excited about?
Rich in Nutrients
Oats are packed with essential vitamins and minerals, including:
- Manganese
- Phosphorus
- Magnesium
- Iron
- Zinc
- B Vitamins
They are also a good source of complex carbohydrates and plant-based protein, making them a balanced and energising food.
High in Fiber (Especially Beta-Glucan)
One of oats’ most notable features is their high content of beta-glucan, a type of soluble fiber that:
- Helps lower bad cholesterol (LDL)
- Regulates blood sugar levels
- Promotes gut health
- Increases feelings of fullness, aiding in weight management
Relieves constipation
Free yourself from the pain and discomfort of constipation with oats in your diet.
Constipation comes with symptoms that can affect your daily activities. It can be due to low fluid intake, medical conditions, and low fiber intake. How can oats help relieve constipation?
According to Eating Well, you can eat oats for breakfast with other high-fiber foods like fruits and nuts to digest food better. It won’t even make you feel bloated!
Cleanses the gut
Oats can help keep your gut healthy and clean.
Since oats are rich in fiber and beta-glucans, they increase the growth of good bacteria in your gut. Oats also support overall gut health and proper digestion.
Jean Hailes shared that it’s best to go with steel-cut, rolled, or whole oats for your gut. The antioxidants in oats can also reduce inflammation in your gut, keeping it safe and clean.
Boosts immunity
Did you know that oats can play a crucial role in your immunity?
The many vitamins, minerals, and nutrients from oats can help your body fight off infections and diseases. Even the beta-glucan and phenolic acids perform a fantastic job of reducing your body’s free radicals.
The University of Texas Health Center found that oats can protect you from the common cough and flu when oats are in your diet. Just balance it out with other fruits, veggies, and lean proteins for the best results.
Strengthens bones
Enjoy your active lifestyle best when you have bone-strengthening oats in your meals.
There are calcium, protein, and magnesium in oats that are essential in sustaining your bone density and strength. Oats can also help you take better care of your teeth.
As C-Care Health Services mentioned, oats are awesome breakfast options for fighting osteoporosis. Choose steel-cut oats to get the maximum benefits for your bones and joints.
Heart-Healthy – Lowers cholesterol levels
According to Harvard School of Public Health on Oats, regular oat consumption has been linked to a reduced risk of heart disease. Beta-glucan and antioxidants like avenanthramides help:
- Lower blood pressure
- Reduce inflammation
- Improve blood flow
Feel better inside and out with the help of oats for your cholesterol.
Having high cholesterol puts you at higher risk of heart problems like heart attacks and strokes. It’s good that you can lower your bad cholesterol levels with the nutrients in oats.
Mayo Clinic revealed that the soluble fiber from oats can reduce your bad cholesterol. If you want a heart-healthy diet, eat more oats daily.
Aids in Weight Management – Promotes weight loss
Oats are very filling and can help control appetite, reducing overall calorie intake. They digest slowly, which helps maintain steady energy levels and reduces the need for snacking.
As you know, oats are some of the best foods for weight management.
For one, more fiber in your diet means that you will feel full for a longer time, leading to lower calorie intake. Oats also have a low glycemic index, which regulates your appetite.
In fact, Healthline showed that oats can lower your risk of obesity. When you feel how much it changes your digestion, you will surely find it easier to maintain a balanced diet that helps you lose weight.
Enhances heart function
In what ways are oats good for your heart?
Aside from lowering the bad cholesterol in your body, the beta-glucan in oats can also prevent the absorption of bad cholesterol in your bloodstream. Lower cholesterol levels mean a lower risk of heart disease.
The American Heart Association found that oats are some of the best foods for your heart because they lower your bad cholesterol and help you lose weight. They are also crucial for blood clotting and your blood sugar levels.
May Improve Blood Sugar Control
The slow-releasing carbohydrates in oats help avoid blood sugar spikes, especially in people with type 2 diabetes. Thus, they provide a safe and nourishing carbohydrate option.
You don’t have to worry about high blood sugar with oat recipes.
Given the low glycemic index of oats, they are guaranteed to regulate your blood sugar levels. Eating oats will make you feel full without causing spikes in your blood sugar.
Everyday Health suggests oatmeal for breakfast for people with high blood pressure who still want to eat delicious food. Oats increase insulin sensitivity, reducing the risk of developing diabetes.
Naturally Gluten-Free
While oats are naturally gluten-free, buying certified gluten-free oats is important if you have celiac disease or gluten sensitivity, as cross-contamination can occur during processing.
Gives energy
Whenever you need a burst of energy, snack on oats.
There are many complex carbohydrates in oats that can be good energy sources. These arbs will fuel your body for your daily activities. The steady release of energy will surely last for the whole day.
According to the Men’s Journal, your body absorbs whole grains like oatmeal slower, which leads to more energy. With oats in your diet, you can have a much better day at work, in school, or at home.
Supports Digestive Health
The fiber in oats helps maintain a healthy digestive tract, preventing constipation and promoting the growth of healthy gut bacteria. When you consume more oats, you experience better digestion.
From the high fiber content of oats, you can expect that oats promote regular bowel movements and relieve constipation. Oats in your diet can also mean a lower chance of getting diarrhoea.
Livestrong showed that the beta-glucan in oats can slow down digestion for better satiety and a suppressed appetite. In effect, you will also improve your gut and healthily lose weight.
Eating more oats can certainly give you something to look forward to in terms of flavor, value, and health!
Storing Oats
Oats generally last a long time. Just remember to store them properly. Here are some helpful tips that can prolong the shelf life of oats so you can have unlimited oats at home.
- For raw oats, keep them in containers, removing as much air as you can. Place the container in a cool and dry place, away from moisture, heat, and sunlight.
- You can also store the oats in the fridge or the freezer for six months or even up to a year.
- Be sure to label the oats with the date to keep track of how fresh they still are.
- Meanwhile, store your cooked oats in the fridge for up to five days only.
- It is also okay to freeze the oats for up to two months.
- Thaw and reheat the oats before serving.
Most importantly, don’t forget to enjoy your oats in every recipe!
Side Effects
Oats may be good for you, but eating too many can also have health consequences.
- Gas: accumulation of gas in your digestive tract
- Bloating: a sensation of fullness in the abdomen
- Exposure to toxic agricultural chemicals: ingesting harmful agricultural products
- Weight gain: an increase in body weight
- Gluten sensitivity: adverse reactions to gluten (if cross-contaminated with gluten-containing grains like wheat, barley, and rye during processing, transportation, or storage).
- Oat allergy: an immune response to the protein in oats
- Indigestion: discomfort or pain in the upper abdomen
How much oats should you eat to get nutrients without experiencing the side effects? GoodRx suggests half a cup of dried oats for adults or one cup of cooked oatmeal.
Meanwhile, children aged one to three can have about one-fourth cup of oats once in a while. The best oats to try include rolled oats, steel-cut oats, and instant oatmeal.
Conclusion – Final Thoughts
Oats are a budget-friendly, widely available, and nutrient-rich food supporting many health aspects. Adding them to your daily meals is a simple way to boost your diet and overall wellness. They are filled with nutrients that can help you improve your lifestyle beyond what you can imagine.
Feel more than okay with the life-changing health benefits of oats!
Let’s review the health benefits of oats, shall we?
- Lowers cholesterol levels
- Cleanses the gut
- Gives energy
- Promote weight loss
- Relieves constipation
- Regulates blood sugar
- Improves digestion
- Enhances heart function
- Strengthens bones
- Boosts immunity
Remember that the nutrients you get can differ depending on the kind of oats you use and how you use them. Store them well and use them for nutritious recipes that can make you happy and healthy!
Suggested Recipes
What recipes do you plan on making with oats?
- Oats Breakfast Smoothie with a handful of raw oats and nuts
- Overnight Oats with fruit and nuts
- Oatmeal Smoothie with a handful of raw oats
- Oat Flour for baking
- Granola Bars or cookies
- Peanut Butter Granola
- Peanut Butter Granola Bars
- Chocolate Granola Bars
- Granola
- Apple and Oat Puree
- Banana Oatmeal Baby Food
- Oatmeal with cinnamon and honey
Frequently Asked Questions
Is it good to eat oats daily?
Yes, it’s good to eat oats daily as long as you eat them in moderation. Limit your intake to half a cup of oats each day. It can help you achieve a balanced diet with all the nutrients that you need.
What are the advantages and disadvantages of eating oats?
Some of the advantages of oats are that they are good for your heart, digestion, weight, blood sugar, cholesterol, gut, bones, and energy. Oats are packed with nutrients that can mean a lot for your health.
However, eating too much oats can lead to side effects such as bloating, flatulence, weight gain, gluten sensitivity, indigestion, exposure to agricultural chemicals, and even oat allergy.
Are Quaker Oats healthy?
Quaker Oats are some of the most popular oat brands and they’re great options for including more grains or oats in your diet. They are good sources of nutrients for your heart, energy, and overall health.
What are the nutrients in oats?
Some of the nutrients in oats include fiber, beta-glucan, protein, complex carbohydrates, vitamin B, Vitamin E, thiamine, iron, zinc, magnesium, phosphorus, antioxidants, and so much more.
