Oat swallow

9 Health Benefits of Eating Oats and Oatmeal
Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.
Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
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What are oats and oatmeal?
Oats are a whole grain food, known scientifically as Avena sativa.
The most intact and whole form of oats are oat groats, which take a long time to cook. For this reason, many people prefer rolled, crushed, or steel-cut oats.
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.
They’re also often included in muffins, granola bars, cookies, and other baked goods.
1. Oats are incredibly nutritious
The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber, including the fiber beta-glucanTrusted Source.
Oats are also a good source of high quality proteinTrusted Source, with a good balance of essential amino acids.
Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.
Manganese: 63.9% of the daily value (DV)
Phosphorus: 13.3% of the DV
Magnesium: 13.3% of the DV
Copper: 17.6% of the DV
Iron: 9.4% of the DV
Zinc: 13.4% of the DV
Folate: 3.2% of the DV
Vitamin B1 (thiamin): 15.5% of the DV
Vitamin B5 (pantothenic acid): 9.1% of the DV
smaller amounts of calcium, potassium, vitamin B6 (pyridoxine), and vitamin B3 (niacin)
The nutritional profile of one cup of prepared oatmeal (one half cup dry oats with water) also includes:
27.4 grams (g) of carbs
5.3 g of protein
2.6 g of fat
4 g of fiber
153.5 calories
2. Whole oats are rich in antioxidants
Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramidesTrusted Source, which are almost solely found in oats.
Beta-glucan may also lower bloo pressure, but additional studies are needed.
3. Oats contain a powerful soluble fiber
Oats contain large amounts of beta-glucan, a type of soluble fiber. Beta-glucan partially dissolves in water and forms a thick, gel-like solution yur gut.
The health benefits of beta-glucan fiber include:
reduced blood glucose and insulin response
increased growth of good bacteria in the digestive tract
regulation of type 2 diabetes
4. Oats can lower cholesterol levels
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL (bad) cholesterol levels.
Oats may also protect LDL (bad) cholesterol from oxidation.
5. Oats can improve blood sugar
Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people with obesity or who have type 2 diabetes.
The beta-glucan in both oats and barley may also improve insulin sensitivity.
6. Oatmeal is very filling and may help you lose weight
Not only is oatmeal (porridge) a delicious breakfast food, but it’s also very filling. Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness
7. Finely ground oats may help with skin care
It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often label finely ground oats as “colloidal oatmeal.”
But oats have a long history of use in the treatment of itchTrusted Source and irritation in various skin conditions.
For example, oat-based skin products may improve uncomfortable symptoms of eczema.
Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.
8. Oats may decrease the risk of childhood asthma
Asthma is the most common chronic lung condition in kids.
It’s an inflammatory disorder of the airways - the tubes that carry air to and from a person’s lungs.
Although not all children have the same symptoms, many experience recurrent coughing, wheezing, and shortness of breath.
9. Oats may help relieve constipation
People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass.
Constipation affects nearly 16 out of 100 adults and about 33 out of 100 adults who are ages 60 and over.
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation.

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