Oats are a whole grain cereal and are a popular breakfast option for people all over the world. They are an annual grass like wheat. In its natural form, oats are fed to livestock, but when they are rolled, milled, milled or cut into steel, they are consumed by humans. Oats are usually boiled with water or milk, and the resulting dish is known as oatmeal.
Nutritional value of oats
100 grams of oats provide about 389 calories of energy. Oats are rich in essential nutrients and minerals such as thiamin, zinc, magnesium, iron, manganese, phosphorous and selenium. A bowl of oatmeal provides a large portion of the body’s daily needs for fiber, essential fatty acids, vitamin E and protein.
The 31 most important benefits of oatmeal
Oatmeal is one of the most popular foods around the world. Everyone loves it because of its many benefits for the body, skin and hair. This is a list containing the most important 31 benefits of oatmeal, so let us know them.
- Oats contain the soluble fiber, beta-glucan. White blood cells (WBCs), our immune system warriors have special receptors for beta-glucan uptake. Beta-glucan stimulates white blood cells and helps them fight infection.
- Beta-glucan also makes the body more sensitive to antibiotics and speeds up wound healing. Beta-glucan also enhances the activity of macrophages, neutrophils, and natural killer cells to fight a variety of infections caused by fungi, bacteria, viruses, and parasites.
- The zinc and selenium in oats also help fight infections.
- Oats help fight respiratory infections, and research has found that those children who start eating oats early are protected from childhood asthma.
- Oats are rich in beta-glucan, a powerful soluble fiber that helps keep your glycemic index low when eaten regularly. The high fiber content in oats improves insulin sensitivity and reduces postprandial glucose levels.
- People who were overweight or had type 2 diabetes showed a significant decrease in blood sugar levels after eating oats.
- Oats are rich in antioxidants and full of fibre. These antioxidants improve heart health by fighting free radicals.
- Beta-glucan, a soluble fiber in oats, reduces serum total and LDL or bad cholesterol levels by reducing the absorption of dietary cholesterol in the intestine. This, in turn, reduces the risk of coronary heart disease.
- The nutritional husks present in oats also ensure protection against heart disease.  Vitamin E present in oats also prevents cardiovascular disorders.
- Oats are good for our digestive system. They are rich in soluble fiber that increases the time food spends in the intestines. This fiber cleans the intestines as it passes through it.
- It is also full of insoluble fiber that helps to strengthen the stool, increase its weight and thus regulate bowel movement and relieve constipation.
- Moreover, oats help prevent colorectal cancer apart from treating constipation .
- Oats are rich in lignans that fight cancer associated with hormonal disorders such as ovarian, breast and prostate cancer.
- Combined with Vitamin C and the abundant antioxidants present, oats help fight free radicals that cause cancer.
- Oatmeal is rich in avenanthramides, which are unique compounds that fight inflammation and harness the insane growth of cancer cells without having any harmful effect on healthy cells.
- Consuming oats reduces the risk of developing high blood pressure (hypertension). The soluble fiber in these healthy grains helps clean the arteries and veins and shows tremendous benefits for those already suffering from high blood pressure.
- A staple diet consisting of oats also reduces dependence on high blood pressure medications.
- Oats are also a comfort food. They lower the number of stress hormones in the body and increase serotonin, the hormone that produces feelings of well-being and happiness.
- Oats are rich in fiber that fills the stomach faster than fiber-free breakfasts. They also lead to a slow release of glucose into the blood, and this maintains the feeling of satiety for a long time and prevents overeating.
- People who eat oats regularly tend to maintain a stable weight and are less likely to be obese. Oats also fight belly fat. However, choose plain oats instead of prepackaged flavors as they are full of sugar that can hamper your weight loss plans.
- Oats are rich in zinc which is important for fighting pimples.
- Oats help absorb excess sebum on the skin and are an essential part of acne treatments. It also helps in treating dry and itchy skin as beta-glucan helps moisturize the skin.
- Oats also act as an effective anti-tanning agent and help lighten skin tone.
- Oatmeal has unexpected benefits for hair, too. Treats itchy scalp and absorbs excess oil. Oats are also a good solution to the problem of dandruff. Read more about home remedies for dandruff.
- When applied to areas experiencing hair loss , oatmeal works wonders as it strengthens hair follicles and prevents hair damage. Oatmeal masks moisturize the scalp and make it soft and shiny.
- Oats are rich in silicon, which is important for skeletal health.
- Thus, postmenopausal women with osteoporosis benefit greatly from eating oats regularly.
- Oats are rich in carbohydrates, which makes them an ideal breakfast option. Large amounts of B vitamins are another reason for increased energy levels in the body.
- Since the fiber component is high, oats make you feel fuller for longer, and face little energy dumps.
- Eating oats helps in the production of melatonin, which is essential for sleep.
- It also releases serotonin, which helps you relax and reduce stress. Oats contain tryptophan, an amino acid that has calming properties.
see also: benefits of sumac spice
Different shapes of oats
- Rolled or old oats
- shaved oats
- oat bran
- Steel cut oats or Irish oats
- scottish oats
- Quick or quick oats
The best kind of oats
- Steel-cut oats are the best type of oats for the following reasons:
- It is made by chopping oats with steel blades, thus keeping the bran, endosperm and germ intact.
- They are the least processed form of oats.
- They have the maximum nutritional value.