Oats are considered as one among the most healthiest grains on earth. They are a gluten-free whole grain and a great source of important vitamins, antioxidants, fiber and minerals. Oats have a number of benefits especially health benefits. They consist of various calories and nutrients which are beneficial for the human body. Oats is known to be beneficial for diabetes, weight loss and many more. It’s recipe is quite easy and can be easily prepared at home. Apart from health benefits, oats is very useful for skin also.
Table Of Contents
Nutritional Value Of Oats
Health Benefits Of Oats
Oats are abundantly nutrients and therefore it has numerous benefits. Here are some of the very important health benefits of oats.
1] It can lower cholesterol level
Oats contain beta glucan and studies show that beta glucan is effective in reducing bad cholesterol. It works through increasing the amount excreted cholesterol rich bike from the liver, thereby decreasing the amount of cholesterol that can block the blood vessels.
2] Improves blood sugar control
Another amazing benefit of oats is that it can control the blood sugar level. It works through the compound beta glucan which delays the absorption of sugar into the bloodstream. Thus it lowers the sugar level within the blood.
3] Helps to lose weight
Oats helps a person to feel full for longer period. As it's main ingredient beta glucan promotes the production of the hormone which signals the brain that the person is full. Thus the person would not have a tendency to eat more which can lead to losing weight.
4] Reduces cardiovascular risk
Oats have antioxidants that destroys free radicals and fights oxidative stress which contribute to the hardening of heart arteries. It also has lignans that promotes a healthy heart and prevent from ischemic heart damage.
5] Boosts immunity
The main ingredient of oats, beta glucan helps ja fighting infections in the human body. It has also selenium and zinc, these are nutrients that ward off infections and boosts the immunity of the human body.
6] Relieves constipation
Oats is a primary source of fiber. It has insoluble fibre that helps absorb water thus making things moving in the intestines for a smooth and easier passage of stool. It also prevents bloating, gas and diarrhoea.
7] Boosts energy level in body
Oats contain complex carbohydrates and proteins that sustains our body with energy without crashing. It also has B vitamins that energized and move throughout the body.
8] Aids in haemoglobin formation
Haemoglobin is a protein present in red blood cells. Each serving of oats has iron that is important in haemoglobin formation as low haemoglobin in blood may cause some health issues.
9] Promotes good vision
Oats contain vitamin A that is essential in keeping our eyes in good shape. Vitamin A is made up of antioxidants compound that is vital to bone formation, immunity and vision. The cornea of eye is protected by vitamin A that keeps the viruses and bacteria from infecting our eyes. It can help in treating dry eyes and plays an important role in decreasing macular degeneration that can cause vision loss.
10] Helps increase protein
One serving of oatmeal has 16.9g of protein which makes it pretty protein rich for a grain.
11] Prevents cancer
Oatmeal contains enterolactone, a lignan with phytochemical properties that behave like an antioxidant and helps prevent and fight cancer. Antioxidants neutralise the free radicals caused by the environment that damage the DNA cells and may led to cancer.
12] Increases satiety
Satiety plays an important role in energy balance. It stops eating and prevents from eating again until hunger returns.
13] Reduces risk of asthma
Asthma is the most chronic disease especially in kids. The studies report that the main component beta glucan in oats help in reducing the risk of childhood asthma by feeding it to the infants before the age of 6 months.
14] Helps treat hypertension
Consuming oats was found to reduce systolic blood pressure by 7.5 points and diastolic blood pressure by 5.5 points. Addition of oats to the normal diet of hypertensive patients has proved to produce beneficial effects. The studies concluded that soluble fibre rich oats could be an effective dietary therapy to prevent and treat hypertension.
15] Promote bone health
Oats offer a host of minerals essential for bone health. One of the minerals which oats is rich in is silicon. This mineral has an important role to play in the bone formation and maintenance.
16] Enhances sleep quality
The amino acids and other minerals in oats helps to produce melatonin, the chemical that induces sleep. And when mixed with milk or honey, oats become a wonderful bedtime snack.
17] Relieves symptoms of menopause
Increased intake of fiber can relieve irritability caused during menopause, and oats can work wonders in this aspect. The mineral silicon in oats helps in the treatment of postmenopausal osteoporosis.
18] Improves insulin sensitivity
The main component of oats i.e beta glucan has been proved to improve the insulin sensitivity in the research conducted by the famous researchers of Chicago.
19] Reduces obesity
Daily consumption of oats helps to reduce the risk of obesity as whole grains are often recommended for their beneficial effects on the gastrointestinal tract. The researchers suggest potential health effects ranging from improved immune health to reducing the risk of obesity.
20] Reduces coronary artery disease
Oats is known to be rich in soluble fiber and thus it was proved in the studies that eating foods rich in soluble fiber i.e oats helps in reducing the risk of coronary artery disease.
These are some of the link which would provide more information about the health benefits of oats.
Skin Benefits Of Oats
There are many benefits of consuming oats everyday. It includes the benefit of skin also. Given below are some essential uses of oats for the skin.
Moisturizes skin - Oats removes the dead skin cells and act as a natural moisturizer and the beta glucan they contain forms a fine film on the skin. It also penetrates deep into the skin and offers the much-needed moisture.
Lightens skin - The fact that oats are being used in products like body scrubs, soaps and exfoliating creams tells how beneficial they can be. For this an oats facial i.e a mixture of oat powder and milk can be applied on the face everyday for skin lightening.
Some of the links are given here to provide more benefits of oats for skin.
It's quite easy to prepare oats at home. For the preparation of oats, many ingredients are not needed. These are the ingredients required
- Water( nonfat or low-fat milk ) - 1 cup
- Salt/sugar ( as desired )
- Oats - ½ cup
1. Pour water into a saucepan and add a pinch of salt into it.
2. Let it boil for a few minutes.
3. Add oats into it and stir for 5 minutes.
4. Remove from the heat and let it cool for few minutes and serve it.
This is one of the easiest way to prepare oats at home. Here are some other links describing other recipes
Thus it can be concluded that oats have a number of benefits not only health but also skin and it is incredibly useful.