Oats are a kind of cereal. It bears the scientific name of Avena Sativa. Oats have many uses in food. Typically, they are rolled or mashed into rolled oats or ground into fine flour. It is mostly eaten as a porridge but is also used in a variety of delicious flavors like oatmeal cakes, oatmeal cookies, and oatmeal bread.
They are gluten-free whole grains and an excellent source of important vitamins, minerals, fiber and antioxidants. Oats have many health benefits.
Benefits of oats:
1. Highly Nutritious:
The nutritional composition of oats is effectively balanced. They are a rich source of carbohydrates and fiber, including a very powerful fiber called beta-glucan. In addition, they also contain protein and fat compared to all cereals. Oats are one of the best nutrient-dense foods you can eat.
2. Rich in Antioxidants:
Whole oats are said to be high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, found almost exclusively in oats. Avenanthramides help lower blood pressure levels by increasing nitric oxide production. This gas molecule helps dilate blood vessels and leads to better blood circulation. Additionally, avenanthramides have anti-inflammatory and anti-itching effects. Ferulic acid, another antioxidant, is also found in large amounts in oats.
3. Lower cholesterol levels:
Heart disease is the leading cause of death worldwide. A major risk factor is hypercholesterolemia. Numerous studies have proven that the beta-glucan fiber in oats reduces cholesterol levels in the body.
Beta-glucan can increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. The oxidation of LDL (“bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation of the arteries, damages tissues and can increase the risk of heart attacks and strokes. The antioxidants in oats work with vitamin C to prevent LDL oxidation.
4. Improves Blood Sugar:
Type 2 diabetes is a common disease, characterized by a significant increase sugar levels in the body. It usually results from a decreased sensitivity to the hormone called insulin. Oats can help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. It may also improve insulin sensitivity. These effects are primarily attributed to beta-glucan’s ability to form a thick gel that delays stomach emptying and the absorption of glucose into the blood.
5. Finely ground oats help with skin care:
It’s no coincidence that oats are a famous ingredient in many skin care products. Manufacturers of these products often list finely ground oats as “colloidal oatmeal.” Colloidal oatmeal is approved as a skin protectant. But in fact, oats have been used for a long time in the treatment of itching and irritation of various skin conditions. For example, oatmeal skin products can improve the unpleasant symptoms of eczema. Note that the skin care benefits only relate to oats applied to the skin, not those that are eaten.
Oats for weight loss
Oat foods are very popular in many countries. We know that oats are rich in nutrients like magnesium, zinc and fiber, these nutrients help to weightloss as well as. Oats help people feel full, lower sugar spikes, and lower insulin. These will further push the person to stop eating frequently.
Here are some benefits of oatmeal for weight loss:
The feeling of fullness:
Oatmeal keeps a person feeling full for an extended period of time and regulates bowel movements. Dietary fiber, especially soluble fiber, softens the stool, making it easier to pass. It also regulates hunger by creating a feeling of satiety. Oats contain soluble fiber, which forms a gel-like formula that can make people feel fuller.
As blood sugar rises, the pancreas produces insulin, a hormone that helps cells absorb glucose, or blood sugar. Foods with a low glycemic index, such as oats, are digested more slowly, causing blood sugar levels to rise more gradually. Because insulin allows cells to absorb sugar from the blood, which the body converts to fat if there is too much of it, low insulin levels are associated with weight loss.
A type of soluble fiber, beta-glucan, is found in oats and helps activate your infection-fighting blood cells. Staying healthy means you can be active, follow a regular exercise program, and lose or maintain your weight.
Prevents blood sugar from skyrocketing:
Another benefit of eating oatmeal is that the oatmeal version is considered a low glycemic index food. The glycemic index (GI) is a ranking of foods based on how much they raise blood sugar. Therefore, a low GI means that oatmeal prevents your blood sugar from rising too high during and after meals, which can help stave off hunger for longer. Blood sugar spikes can also cause fatigue and headaches.
Oatmeal recipes for weight loss
Oats are considered a simple and nutritious diet. The other benefit of oatmeal is weight loss. There are different recipes for making oats, to be healthy and fit. Indian oatmeal recipes are famous, because they are tasty and effective. Some of the oatmeal recipes are mentioned below.
1. Rolled Oats with Peanut Butter and Banana:
Peanut butter is a favorite breakfast snack, and bananas are considered a post-workout protein. So, a combination of these two in oats can also benefit us in terms of energy, nutrients, taste, and weight loss. This combination is tasty and very easy to prepare.
Add two scoops of peanut butter to the banana and mix them together. And then mix in your oats.
2. Overnight Cinnamon Rolled Oats:
Regular oats contain less protein, mixing them with milk and Greek yogurt not only makes them tasty, but also nutritious.
In a small bowl, add plain oats, a few ounces of Greek yogurt, half a cup of milk, half a tablespoon of ground cinnamon, and a spoonful of maple syrup. Mix them and put them in the fridge for 8 hours. And serve oats in your breakfast to boost your weight loss regimen.
3. Mango Ginger Overnight Oats:
Rolled oats are always famous because one they are tasty and two they are already prepared and ready to be served. And fruitful oatmeal can also be very beneficial to us.
You need to mix chilled mango with two small pieces of ginger, then our regular oats. Now you can add honey to sweeten and pomegranate for more flavor and health.
Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. In addition, they are rich in fiber and protein compared to other cereals. Oats contain unique components, especially beta-glucan soluble fiber and antioxidants called avenanthramides.
Benefits include lower blood sugar and cholesterol levels, protection against skin irritations and reduced constipation. In addition, they are very satiating and have many properties that should make them a favorable food for weight loss. Ultimately, oats are among the healthiest foods you can eat.
What can I mix with oats for weight loss?
Adding proteins like milk, egg whites, Greek yogurt, and nuts can make your stomach feel full, prevent you from overeating, and decrease hunger pangs.
Can I lose weight eating only oats?
Yes, by eating alone you can lose weight. However, a workout regimen is recommended for quick and better results.
Can oats reduce belly fat?
Oats are high in fiber and eating them regularly can keep your stomach full and cause you to eat less. It helps to reduce overall weight and to some extent belly fat.
15 best oatmeal recipes for weight loss. Eat this, not that! October 30, 2020.
9 Health Benefits of Oats. By Healthline, April 4, 2022.