Oats (Avena sativa) are a cereal commonly enjoyed as breakfast oats or oatmeal, which according to some research may provide numerous potential health advantages.
Oats have long been considered an essential health food, serving as the base for porridge, breakfast cereals, and hot products such as oatcakes and bread. Oats have now become one of the most recognized “super foods.”
Oats contain more fiber than most grains and have various cholesterol-reducing benefits.
This MNT Information Center section covers various articles on the health benefits of well-known food varieties, such as oatmeal. Here we explore any potential oats health benefits as well as any research behind such cases.
Benefits
Oats may offer numerous health advantages, including decreasing coronary artery disease risk and cholesterol levels while also decreasing colorectal cancer risks.
1) Oats And Coronary Artery Disease
In 2008, an article published in the American Diary of Lifestyle Medicine reviewed investigations over an eleven year span.
Researchers found that diets rich in whole oat fiber sources (oats, oat grain and flour) may help reduce coronary risk.
Consumption of oatmeal-based products was found to significantly lower absolute and low-thickness lipoprotein cholesterol concentrations without adversely impacting high-thickness lipoprotein cholesterol or fatty substance fixations levels, according to their research.
2) Colorectal Cancer
Scientists in Britain and the Netherlands conducted an in-depth investigation of nearly 2 million individuals to ascertain whether consuming high fiber diets (mostly composed of whole grains and oats like oatmeal) can lower the risk of colorectal cancer, with their findings published in BMJ.
Research showed that increasing daily fiber intake by 10 grams led to a 10 percent decrease in colorectal cancer risks, concluding: “a high intake of dietary fiber (particularly cereal fiber and whole grains ) was linked with lower risks.”
3) Blood Pressure
According to an article published by the American Diary of Clinical Nutrition, diets rich in whole grains such as oatmeal or wholemeal bread can be just as effective in lowering blood pressure as taking antihypertensive medication.
Researchers discovered that three daily bites cannot significantly lower cardiovascular disease risk among moderately aged individuals through blood pressure-reducing components alone.
4) Digestion And obesity
According to numerous logical audits published in the October 2014 enhancement issue of English Diary of Nutrition, oatmeal may play an integral part in improving satiety (the feeling of fullness), diet quality and general digestive, cardiovascular, and metabolic health.
Full grains are often touted for their positive effects on digestive health. Experts often advocate for their consumption as a means of maintaining safe health practices, decreasing obesity risk and chronic disease risks, as well as working towards supporting safe health initiatives.
Epidemiological evidence supports that regular consumption of whole grain food varieties may be linked with lower body mass index (BMI). Analysts state that eating oats seems to help decrease yearning and promote feelings of wholeness.
Oatmeal’s rich fiber content helps the digestive tract run more smoothly; they may even help decrease obstruction.
5) Antioxidants In Oats
Oats contain numerous particles that act as antioxidants; among these is polyphenol avenanthramides which could play a part in keeping blood pressure low by increasing production of nitric oxide and could provide mitigating and anti-itch properties when applied topically to the skin.
Oats are rich in beta-glucan fiber, known for its ability to help lower bad cholesterol. A cup (81 grams) of dry oats provides 7.5 grams of this dietary staple; recommended daily fiber intake amounts for women are 25 grams while 38 are advised for men.
Minerals – Oats contain an impressive selection of important minerals, vitamins, and antioxidants in every 100 grams. Just one cup of oatmeal provides over 70 key elements.
Thiamine accounts for 51% of the daily recommended intake.
One cup (80 grams) of dry oats provides approximately 297 Calories.
Risks
Although oats don’t contain gluten, they may occasionally come from fields containing wheat or grain which produces crops with gluten contamination; individuals who suffer from celiac disease or gluten intolerance should use caution when eating oats.
