Water or milk is boiled with oats to make oatmeal. Fruit and sugar are the most popular toppings for oatmeal across the world. With rising pressure to make oats appetizing in forms apart from porridge, people have devised novel methods to incorporate them into one’s diet. So, oat-based idlis, parathas, uttapams, cookies, pastries, pies, and smoothies are becoming increasingly popular.
Oats are nutritious.
The high carbohydrate content of oats makes them a high-nutritional food. A 100-gram serving of oats contains 389 calories. Oats contain thiamine, zinc, potassium, iron, manganese, phosphorus, and selenium, among other elements and minerals. A bowl of oatmeal provides a significant portion of the body’s daily requirements for fiber, omega-3 fatty acids, vitamin E, and protein. Oats, a good source of whole grains, contain beta-glucan, a heart-protective starch that helps lower cholesterol and the risk of certain malignancies.
Oatmeal is available in multiple forms.
- Oatmeal, Rolled or Old-Fashioned
- Oatmeal Groats
- Oatmeal Bran
- Irish or steel-cut oats
- Scottish Oatmeal
- Oatmeal, Quick or Instant
- Oatmeal Flour
The Best Type of Oatmeal:
- Steel-cut oatmeal is the best type of oat because it is manufactured by slicing oat grains with steel blades, preserving the bran, endosperm, and germ.
- They are the minimally processed oat variety.
- They have the highest nutritional value.
Oats have multiple benefits.
Soluble fiber and beta-glucan are found in oats. White blood cells (WBCs), the fighters of our immune response, have particular receptors for beta-glucan absorption. WBCs are stimulated by beta-glucan and help them fight infections. Beta-glucans can make the body more susceptible to medications and hasten wound healing. Beta-glucans also boost the activity of the immune system, neutrophils, and natural killers in the fight against fungus, bacteria, viruses, and parasites.
Lowers Blood Glucose Levels:
Oats are high in beta-glucan, a soluble fiber that helps to maintain a low glycemic index when ingested consistently. Oats’ high fiber content boosts insulin sensitivity and lowers postprandial glucose levels. Beta-glucan fiber may aid in preventing abrupt increases in insulin levels following eating and may help improve gut health.
Improves Heart Health:
Oats are high in antioxidants and fiber. These antioxidants boost heart health by combating free radicals. Oats absorb cholesterol and help lower it, acting as a blotting paper. Beta-glucan, a content standard found in oats, lowers total serum, LDL, and bad cholesterol by restricting dietary cholesterol absorption in the intestine.
Oats include dietary lignans.
Oats include vitamin E, which helps to prevent cardiovascular disease. They are high in soluble fiber, which lengthens the time food stays in the intestines. As it passes through the digestive tract, this fiber cleanses it. Another advantage of oatmeal fiber would be that it aids in bowel regularity as well as the avoidance of constipation. It contributes to a rise in the weight and moisture content of excreta.
Reduces Cancer Risk:
Oats are high in lignans, which prevent cancer-related hormonal abnormalities such as ovarian, breast, and prostate cancer. Oats, in conjunction with vitamin C as well as the rich antioxidants present, aid in the fight against free radicals, which cause cancer. Oatmeal contains avenanthramides, which are unique chemicals that reduce inflammation and control the frantic development of cancer cells despite harming healthy cells.
Reduces Hypertension and Stress:
Eating oats lowers the risk of getting hypertensive (high blood pressure). The fiber in this healthy grain helps to clean out the veins and arteries and is quite beneficial in people who already have high blood pressure. A high-oats diet also minimizes reliance on hypertension drugs.
Oatmeal is also a soothing food:
It reduces the number of stress hormones while increasing serotonin, the chemical that causes feelings of well-being and happiness.
Weight Loss Benefits:
Oats are high in fiber, which fills the stomach faster than non-fiber meals. They also cause a steady release of sugar in the blood, which keeps you fuller for longer and avoids binge eating. People that eat oats regularly have a more stable weight and become less prone to obesity. Oats also help to reduce belly fat.
Oats are high in zinc, which is essential for combating acne. Oats aid in the absorption of excess oil just on the skin but are an important component of acne therapy. They also aid in the treatment of dry and itchy skin because beta-glucans moisturize the skin. Oatmeal provides unanticipated benefits for hair.
Beneficial to our Digestive System:
Oats are good for the digestive system. It soothes and irritates the scalp and absorbs excess oil. Oatmeal is also an effective dandruff treatment. When applied to regions of hair loss, grains work wonderfully since they rebuild hair follicles and reduce hair damage. Oatmeal masks hydrate the scalp and make it smooth and lustrous.
Improves Bone Health:
Oats are high in silicon, which is beneficial to skeletal health. As a result, women with postmenopausal osteoarthritis benefit greatly from eating oats daily.
Because oats are high in carbohydrates, they are an excellent choice for breakfast. Another reason why oats improve energy balance in the bloodstream is their high concentration of B vitamins.Because of their high fiber content it keeps you feel fuller longer and have fewer energy slumps.
Improves Sleep Quality:
Eating oats aid in the generation of serotonin, which is required for sleep. They also produce serotonin, which relaxes you and relieves tension. Tyrosine, an amino acid with sedative qualities, is found in oats.