Are oats good for you? Written by Joseph Nordqvist on January 3, Benefits Nutrition Risks Oats Avena sativa are a cereal commonly eaten in the form of oatmeal or rolled oats. Share on Pinterest There may be numerous health benefits to eating oats. Share on Pinterest Oats may help maintain a healthy weight.
Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. Clean eating: What does the research say? Hormone-disrupting chemicals found in popular US fast foods A recent study found several phthalates and other plasticizers in food items from leading fast-food chains, highlighting the need for more regulation.
Western diet linked to cognitive decline and neurodegeneration in mouse study New research in mice examines the impact of a Western diet on cognitive decline and neurodegenerative disorders. They may also improve insulin sensitivity Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness 12 , Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity 23 , Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
The FDA approved colloidal oatmeal as a skin-protective substance back in But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions 25 , 26 , For example, oat-based skin products may improve uncomfortable symptoms of eczema Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic disease in kids Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.
Early introduction of oats, for example, may actually be protective 31 , One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.
Laxatives are often used to relieve constipation in the elderly. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people 35 , One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. While steel cut oats are technically less processed, each variety consists of whole oats.
And according to the US Department of Agriculture, the nutrition facts for 40 grams a quarter cup of steel cut oats are nearly the same as 40 grams a half cup of old-fashioned rolled oats. In other words, you get similar benefits from any type you choose, as long as it's unsweetened.
Buying unsweetened oatmeal also allows you to choose the type and amount of sweetener you add, if any. If you start your day with a warm bowl of oatmeal, spruce it up with healthy add-ins. Season your oatmeal with a touch of maple syrup, along with anti-inflammatory cinnamon or ginger and fresh fruit. You can even stir in finely chopped or shredded veggies.
Zucchini oats, often referred to as 'zoats,' is one of my favorite breakfast trends. Just shred raw zucchini using a box grater, and fold it right in. And if you need to further boost the meal's protein content, combine plant protein powder with the dry, old-fashioned rolled oats before you add hot water. For overnight oats, refrigerate your favorite combination while you sleep, and enjoy chilled.
Oatmeal also works well with savory ingredients. Old-fashioned rolled oats can also be used as an ingredient in a number of dishes.
I love to combine them with almond butter and cinnamon as a crumble-like topping for warmed up fruit. Rolled oats or oat flour are also great for energy balls, pancakes, and baked goods, including cookies, bars, banana bread, and muffins. More savory ways to use rolled oats include in veggie burger patties and as a substitute for breadcrumbs in anything from meatballs or meatless balls to casseroles.
Steel-cut oats are oat groats that are cut into a few smaller pieces using a steel blade. According to Harvard Health , the least processed oats—like groats or steel-cut—are lower on the glycemic index, and will take longer to digest compared to rolled or instant oats.
Slow digestion also means your body will feel satiated and full for a longer period of time—especially since oat groats are full of fiber.
Gentile also mentions that oat groats will take the longest to cook compared to other oat varieties, but when prepared correctly, they can truly provide your body with a myriad of nutritional benefits.
Especially if you top your bowl of oat groats with the right sorts of add-ons. This can be in the form of low-fat milk or with the addition of nuts. Top with some flaxseeds or chia seeds for healthy fat and you have yourself a superfood. This type of oatmeal is certainly the best of the best.
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