It’s a gorgeous day to discover the many health benefits of oats.
Oats are quite common but there are also other popular terms for it like Avena Sativa, Oat, common oat, Oatmeal, and oat milk.
Here is my list of the health benefits of oats.
1. Oats Are Packed With Nutrients
Oats are great sources of dietary fiber and protein.
They are also good sources of B vitamins like vitamin B1, B2, B3, B5, B6, and B9.
Minerals are not exempted. These grains are rich in iron, magnesium, manganese, phosphorus, and zinc. You also get calcium, potassium, and sodium.
2. Help Relieve Digestive Problems
The high presence of fiber in oats helps keep your digestive tract healthy and prevent some digestive problems.
It can prevent and relieve constipation, diarrhea, and irregular bowel movements.
3. Oats Help Manage Blood Sugar Levels
Oats may help people who are overweight or with type 2 diabetes in lowering blood sugar levels. This is according to this study (Glycemic responses of oat bran products in type 2 diabetic patients).
These grains also may improve insulin sensitivity. You can check this published study (The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes) for more specifics about this.
All of these effects are traced from the beta-glucan soluble fiber found in oats.
An herb that has antidiabetic effects is astragalus. If you’re interested in it, I’ve written about astragalus’ health benefits here.
4. Help Reduce Blood Pressure Levels
Regularly eating oats can help you manage or reduce your blood pressure levels.
According to a published study (Effect of increased consumption of whole-grain foods on blood pressure) in The American Journal Of Clinical Nutrition, eating whole grains like oats has the same effect as taking anti-hypertensive medication.
This effect is probably because oats are rich in magnesium that can help relax the blood vessels for smoother blood flow.
5. Oats Are Rich In Antioxidants
Oats are high in antioxidants and polyphenols.
A unique group of antioxidants called avenanthramide is found in oats.
Avenanthramide can do a lot of good things for your body. It can lower blood pressure levels, improve blood flow, has anti-inflammatory qualities, and anti-itching effects.
Another antioxidant, ferulic acid is found in large amounts in oats.
6. Help Build Muscles
Oats are good sources of plant-based protein.
Proteins are used by the body to build muscles.
7. Oats May Help You Lose Weight
Eating oatmeal is a very popular way of reducing weight.
Because it’s very rich in fiber, it can make you feel fuller faster to avoid overeating.
In effect, it prevents gaining weight and should help with losing weight.
8. Boost The Immune System
There’s a relationship between a healthy gut and a good immune system.
This is where oats help. Because of its beta-glucan fiber, it can improve the health of the gut by stimulating the production of good bacteria.
To add more, the antioxidants in these grains are useful in preventing diseases and illnesses caused by free radicals.
9. Oats Are Very Good Sources Of Soluble Fiber
In particular, oats contain beta-glucan which is a type of soluble fiber.
Some of the health benefits that soluble fiber can give are:
- Helps reduce bad cholesterol levels.
- Helps reduce blood sugar levels.
- Increases the growth of good bacteria in the digestive tract.
- Makes you feel fuller faster.
10. Are Good For The Skin
When applied topically, grounded oats can help treat some skin problems.
It can help relieve dry and itchy skin. It’s even used to treat eczema.
This is probably why there’s a rise in the popularity of oatmeal soaps.
The anti-inflammatory qualities of oats may be the cause of these effects on the skin. More of this can be found in this published study (Anti-inflammatory activities of colloidal oatmeal).
11. Oats Help Reduce Cholesterol Levels
Because oats contain beta-glucan fiber, they are great in reducing bad cholesterol levels and overall cholesterol levels.
2 studies about this can be read on “Cholesterol-lowering effects of oat β-glucan” and “Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects.”
12. May Help Reduce The Risk Of Asthma In Children
According to this study (Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis), oats can reduce the risk of asthma and allergic rhinitis.
This is probably why oats are introduced to children in their early years.
13. Oats Are Good For Your Heart
Regular consumption of oats may help improve your heart’s health.
Since it can reduce blood cholesterol levels, reduce blood pressure levels, and contain antioxidants, it’s a very good heart-friendly food.
Conclusion
These are some of the many health benefits of oats.
I like eating oatmeal in the morning but for some reason, it rises my uric acid levels so I can’t eat it often.
But if I have to choose the health benefit of oats that I like, it’ll be that it’s very high in fiber.
How about you, which health benefit of oats do you like the most?
Oats are the same as the other foods on my blog, you should still first discuss it with your doctor or medical professional if it’s safe for you to consume it.
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