Oats are a gluten-free grain and an amazing great source of healthy and essential vitamins, minerals, antioxidants and fibers! They are among the healthiest grains on earth and experts recommend eating it on a daily basis.
Endless of studies have proved how important can oats be to keep a healthy balanced diet. Scientifically they are known by the name of Avena sativa and Oat groats is the most intact whole form of oat. Due to the fact they take a long time to cook, we usually consume them rolled, crushed or in steel-cut form. As long as we stick to these types, and don’t go after those with added sugar or added flavors, we’re perfectly OK!
Below, we’ve put together some of the most noticeable evidence-based benefits that oats have on our health.
They have great nutritional values
One of the main characteristics of oat is the fact their nutritional values are well-balanced. They are a great source of fiber and carbs and also, they contain fat and protein more than any other grain. Oats also contain tons of vitamins, minerals and antioxidants. As you can see, they are loaded with important elements playing an important role in our overall health. Only one serving of oats (80 grams) contains:
Magnesium – 35 percent of the RDI
Manganese – 190 percent of the RDI
Iron – 20 percent of the RDI
Zinc – 20 percent of the RDI
Copper – 25 percent of the RDI
Phosphorus – 40 percent of the RDI
Vitamin B5 (PANTOTHENIC ACI) – 10 percent of the RDI
Vitamin B1 (thiamin) – 40 percent of the RDI
14 grams of protein
50 grams of carbs
5 grams of fat
9 grams of fiber
300 calories in total
And some smaller amounts of potassium, calcium, vitamin B6 and vitamin B3.
Oats contain Beta-Glucan (fiber) and powerful antioxidants
Beta-glucan is a powerful soluble fiber commonly found in oats. Fibers contained in this grain, especially Beta-glucan, dissolve in water and create a gel-like mass in the gut. The main health benefits related to Beta-glucan are directly linked to our cholesterol levels and insulin response. It can significantly reduce LDL and our cholesterol, and also, regulate and reduce our blood sugar levels and insulin response. They do also increase the number of “good” bacteria in our digestive track.
Since they also contain a large amount of antioxidants, no one can ever say they don’t deserve to be on top of the “super-foods” list. The most noticeable and worth-to-be-mentioned antioxidants are the ones belonging to the Avenathramides group. No other product contains this group of fibers! They help in the increase of nitric oxide. This oxide works on our blood pressure. It helps dilate blood vessels and eventually, to a better blood flow.
Regulates our blood sugar levels
Today, one of the most common diseases is the type 2 diabetes. It is significantly characterized by an elevated blood sugar level. Science approves that oats can potentially lower our blood sugar levels and also, improve our insulin sensitivity. These are an ability of the beta-glucan which stops the absorption or glucose into our blood.
Oats help us be in in shape and have a healthy skin.
One of the main characteristics of oats is the fullness feeling they can bring to us. When consumed for breakfast, oats will make us aim for fewer calories during the day. We feel full due the fact, oats, delay our stomach to fully process it and be empty. Oats can also promote the production of some hormones that response to eating in a way that create the necessary conditions in our stomach and make us need fewer calories. Eventually, there is less risk for obesity.
Everyone knows how famous and common are the skin care products containing oats. On the ingredients, it is listed as colloidal oatmeal. This form of oats is already approved by many studies as a skin-protective substance mostly working on acne and irritation issues.