OATS BENEFITS – 12 Things That Happen to Your Body When You Eat Oats. Oats are among the most nutritious grains on earth. It is a gluten-free whole grain and a fantastic source of essential vitamins, minerals, fibers, and antioxidants. Studies have found that oats and oatmeal have multiple nutritional benefits. That includes weight loss, reduced blood sugar levels, and lower risk of heart conditions. In today’s article, we will show you 12 Things That Happen to Your Body When You Eat Oats.
Oats Are Incredibly Nutritious
The nutritional content of the oats is well balanced. They are a decent source of carbs and fiber, like strong beta-glucan fiber. They still have more protein and fat than most grains. Oats are filled with essential vitamins, minerals, and antioxidant plant compounds.
Half a cup (78 grams) of dried oats contain 191% of the daily required intake amount of manganese, 41% of Phosphorus 34% of magnesium 24% of copper, 20% of iron 20% of zinc, 11% of folate 39% of Vitamin B1 and 10% of Vitamin B5.
It comes with 51 grams of carbohydrates, 13 grams of protein, 5 grams of fat, and 8 grams of fiber, but just 303 calories. This means that oats are one of the most nutrient-dense grains you can consume.
Whole oats are high in antioxidants, including avenanthramide
Whole oats are rich in antioxidants and useful plant compounds such as polyphenols. Most prominent is a special category of antioxidants called avenanthramides, which are almost exclusively present in oats.
Avenanthramide can help to reduce blood pressure levels by raising the production of nitric oxide. This gas molecule helps dilate blood vessels and increases blood supply. Moreover, avenanthramides have anti-inflammatory and anti-inflammatory results.
Ferulic acid is also present in large concentrations in oats. This is a different antioxidant.
Oats Contain a strong Soluble Fiber called Beta-Glucan
Oats contain a significant amount of beta-glucan, a form of soluble fiber. Beta-glucan dissolves in water and forms a dense, gel-like solution in the intestine.
- The health effects of beta-glucan fiber include the following:
- Decreased LDL and total cholesterol levels.
- Decreased blood sugar and insulin reaction.
- Increased sense of fullness.
- Increased growth in the intestinal tract of healthy bacteria
Can lower cholesterol levels and guard against damage to LDL cholesterol
Heart disease is the main reason for death globally. High blood cholesterol is a significant risk factor. Several studies have found that beta-glucan fiber in oats is successful in lowering both total and LDL cholesterol levels.
Beta-glucan may enhance the excretion of cholesterol-rich bile, thereby reducing the circulation of cholesterol in the blood. Oxidation of LDL (bad cholesterol), which occurs when LDL interacts with free radicals, is another critical step in the development of heart disease.
It induces inflammation in the arteries, destroys tissues, and can increase the risk of heart attacks and strokes. One research recorded that antioxidants in oats act along with vitamin C to avoid LDL oxidation.
Oats Can Improve Blood Sugar Control
Type 2 diabetes is a common condition marked by dramatically higher blood sugar levels. It normally arises from a drop in insulin hormone sensitivity. Oats can help lower blood sugar levels, particularly in people who are obese or have type 2 diabetes.
They can also increase the sensitivity of insulin. These symptoms are mostly due to the tendency of beta-glucan to form a thick gel that slows down the emptying of the stomach and the absorption of glucose into the blood.
Help You Lose Weight
Not only is oatmeal (porridge) a wonderful breakfast food—it’s filling, too. Consuming filling foods may help you eat lesser calories and lose weight. By reducing the time your stomach requires to get unfilled of food, beta-glucan in oatmeal can enhance your feeling of fullness.
Beta-glucan may also facilitate the release of peptide YY (PYY), a hormone released in the intestine in response to food. This satiety hormone has been shown to decrease calorie consumption and may reduce the risk of obesity.
Help with Skin Care
It’s no surprise that oats can be used in a variety of skincare items. The manufacturers of these items also mark finely ground oats as “colloidal oatmeal.” Colloidal oatmeal was approved by the FDA as a skin-protective product back in 2003.
However, oats have a long tradition of use in the treatment of itch and discomfort of different skin conditions. For example, oat-based skin products can improve unpleasant symptoms of eczema.
Notice that the advantages of skincare apply only to the oats added to the skin, not to those consumed.
Decrease the Risk of Childhood Asthma
Asthma is one of the most prevalent chronic disorder in children. It’s an inflammatory condition of the airways—the tubes that bring air to and from the lungs of a human.
While not all children have the same symptoms, there are numerous experiences of persistent coughing, wheezing, and shortness of breath. Many researchers believe that early initiation of solid foods can increase the risk of developing asthma and other autoimmune conditions for children.
However, findings show that this does not adhere to all diets. Early introduction of oats, for example, may potentially be defensive. One research indicated that feeding oats to babies before the age of 6 months is associated with a decreased risk of childhood asthma.
Help Relieve Constipation
Elderly persons also suffer constipation, with occasional, unusual bowel movements that are hard to carry. Laxatives are also used to treat constipation in elderly persons. However, although they are successful, they are often correlated with weight loss and decreased quality of life.
Studies suggest that oat bran, a fiber-rich outer layer of the grain, can help to alleviate constipation in older people. Besides, 59% of these patients were able to stop using laxatives after a 3-month trial, while average laxative usage rose by 8% in the control group.
Since carbohydrates are the body’s main energy supply, and since oats are high in carbs, they provide an energy boost when consumed throughout the morning. But don’t panic – the oats are absorbed even slowly in the body, and this offers you longer-lasting energy (in addition to not spiking your blood sugar levels).
And B vitamins in oats (like thiamine, niacin, and folate) function together to help your body metabolize energy.
Rich Source of Magnesium:
Oats are also a rich source of magnesium that is essential to antioxidant activity and energy generation and helps reduce heart problems and strokes by relaxing blood vessels, helping the heart muscles, and controlling blood pressure.
High amounts of magnesium promote the body’s proper utilization of glucose and insulin secretion.
If you suffer from elevated blood pressure, daily consumption of oats will help you solve this issue and lower the risk of hypertension. You should enjoy this healthy treat in the form of breakfast or at lunch. The addition of oats to the normal diet of hypertensive patients has had positive effects.
The study revealed that soluble fiber-rich oats may be an important dietary remedy to prevent and treat hypertension. (15). Another study indicates that a diet rich in oats can minimize the need for antihypertensive drugs.
Beta-glucan in oats often has a positive impact on carbohydrate metabolism and levels of blood pressure in obese persons. Oats are an extremely healthy food filled with essential vitamins, minerals, and antioxidants. They are both rich in fiber and protein relative to other grains.
Oats contain several special components—specific, beta-glucan soluble fiber and antioxidants called avenanthramides. Benefits include reduced blood sugar and cholesterol levels, defense from skin inflammation, and decrease constipation.
Also, they are filling and have several properties that can enable them to become weight-loss-friendly food. At the end of the day, oats are one of the healthiest things you can consume.
DISCLAIMER: This information is provided on this website is for informational and educational purposes only. This is not intended as a substitute for advice from your physician or other health care professional. Consult with a healthcare professional before starting any diet, exercise, or supplementation program, before taking any medication, or if you suspect you might have a health problem.