Oats are a species of cereal grain grown for their seed. They are suitable for human consumption as oatmeal and oat milk. It is most commonly used as livestock feed. They are best grown in temperate regions with the plant being an annual plant and can be sown both in autumn and spring. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Due to its various uses and multifold nutritional benefits oats production is increasing year by year around the globe.
Here are some of the amazing health benefits of oats and oatmeal.
Types Of Oats
There are various types of oats, some of them are listed below.
- Steel-cut oats: These oats are sliced into smaller pieces. It is also referred to as Irish or Scottish oats.
- Rolled oats: Also known as old-fashioned or whole oats. They are flat, irregularly round. Rolled oats cook faster than steel-cut oats.
- Instant oats: Also known as quick oats. These are the most preferred of all the oats. They are more steamed and pressed to make them even thinner than quick oats.
- Quick oats: They are partially cooked and, are dried. They are steamed for a longer time.
- Oat flour: It is the simplest flour made using rolled oats and a high-speed blender. It is full of antioxidants. About one half-cup serving of oat flour contains 191% of the recommended daily intake of manganese.
Benefits Of Oats & Oatmeal
1. Loaded with Nutrients
As you can see from the chart above, oats are highly nutritive. They are a good source of carbs and fiber. They provide a high level of protein and fat. This makes them one of the most nutritive-dense foods.
2. Keep the blood sugar in control
Oats help in regulating blood sugar levels, especially in people who are overweight and have diabetes. Being rich in fiber, they facilitate the slow conversion of food into simple sugar. They have beta-glucan which delays the emptying of the stomach and absorption of glucose into the blood. Discover which foods to avoid in diabetes.
3. Good for heart
Oats lower the risk of heart disease. They reduce the cholesterol level. Beta-glucan increases the excretion of cholesterol-rich bile. Bad cholesterol produces inflammation in arteries and damages the tissues.
4. Help in weight loss
Oats are high in fiber, so it makes you feel full for a longer time helping in weight loss. Oats slow down the emptying of the stomach. With low calories, Oats provide a greater amount of energy. They halt the absorption of fats. Discover more foods that help in fast weight loss without dieting and exercise.
5. Increase immunity
Oats are immune system boosters. They contain nutrients like selenium and zinc which protect against infection and keep the body fit. They work well for eliminating bacteria and making the body strong.
6. Prevent constipation
Oats are rich sources of fiber, which regulate bowel movements and prevent constipation. Having oats as breakfast is good for digestion.
7. Reduce cancer risk
Oats reduce the chances of hormone-related cancer due to the presence of ligan.
8. Loaded with Magnesium
Oats are rich in magnesium. Magnesium relaxes the blood vessels and regulates blood pressure. It also helps in preventing strokes, heart attacks, and body cramps.
9. Good for skin
Oats protect skin against itching and protection. They normalize the skin’s PH level and also act as natural moisturizers for the skin. Amino acids present in oatmeal help in reducing age spots, acne, discoloration of the skin, etc.
10. Promote good respiratory health
Oats keep the lungs healthy. Pulmonary diseases like emphysema and bronchitis block the airway. The risk of such diseases is reduced by oats. Asthma is an inflammatory disease and oats have anti-inflammatory properties. This is the reason why oats help to cure asthma, especially in children.
11. Build muscle and eliminate toxins
Oats help in building muscles. And, the amino acids in oats help in producing lecithin in the liver that acts as a detox agent as it removes toxins from the body.
Oats Recipe Ideas
Because of their healthy and nutritive benefits, many experts suggest oats be consumed every day. So, here are some amazing ways in which oats can be included in the everyday diet:
1. Oats Idli
Idli is usually made up of suji or rice, replacing them with oats is a great way of including oats in your diet. Oats idlis are not only yummy but also healthy too! A good choice to include in your breakfast if you are aiming for weight loss.
2. Oats Salad
Boiled oats combined with veggies like cherry, beans, onion, cucumber, and other fruits and vegetables is a healthy way to keep tummy filled for a long time.
3. Oats Combined With Milk
This can form your regular breakfast drink. Fruits and honey can also be added to make it more healthy and delicious.
4. Oats Kheer
It is a sweet dish which is very healthy. Dry fruits can also be added to give it a more nutritive twist.
5. Oats Khichdi
Oats khichdi is a special type of Indian khichdi especially consumed for weight loss.
Side Effects Of Oats
- Oat bran increases the bulk of stools and frequency of defecation resulting in distention and gas
- It should not be consumed by an anemic person as it contains phytates which prevent the body from absorbing minerals
- Oats naturally are gluten-free but it can be contaminated by other grains and expose people to gluten. Therefore people suffering from celiac disease should avoid having it
The Bottom Line
Just like millets, oats are super healthy and nutritious. Various experts suggest including them in your diet – be it for weight loss or for staying fit and healthy. We hope that the innumerable benefits of Oats would inspire you to include them in your diet. Stay fit, stay healthy!