Oats Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Oat bran and Oatmeal

  • Heart Health Advantages

    Oat bran and oatmeal are rich in dietary fiber, both soluble and insoluble. Compounds known as beta-glucan in soluble fiber are found to be useful in reducing cholesterol levels in the blood. Like other grains, oats are an excellent source of the antioxidant tocotrienols, which are capable of preventing cholesterol synthesis. A recent study has found that a daily dietary intake of 1 1/2 to 3 oz of oat bran significantly lowered LDL cholesterol by up to 25% and total cholesterol by up to 20% after 6 to 8 weeks.
  • Improve Hypertension

    The merit of oat in lowering bad cholesterol contributes to better blood pressure control. Regular consumption of oats is important to people with high blood pressure as the food is able to assist them in their effort to control the blood pressure.
  • Protect against Atherosclerosis

    Health properties of oats can also be extended to the high content of phenolic antioxidants known as avenanthramides. These powerful compounds help reduce plaque that forms in the artery walls, in which they play a vital part to prevent atherosclerosis.
  • Aid in Regulating Blood Sugar

    Oats are a low glycemic-index (GI) food, which means it delays the release of sugars into your blood. Laboratory tests have been done on low GI foods and found that they are extremely great and beneficial to the diabetics as they help the patients to control the levels of blood sugar well.
  • Function as an Anti-Cancer Agent

    The nutrent-rich oat bran is loaded with phytochemicals, which are cancer-fighting agents. Abundant with lignans, the potent phytoestrogen compounds, the grain is believed to reduce the risk of breast, prostate, ovarian and endometrium cancer.
  • Relieve Constipation

    Packed with dietary fiber, oats are a natural remedy for constipation problem. Insoluble fiber in oats does not dissolve in water. It carries plenty of water with it to make stools heavier, thereby easier to pass through the gut.
  • Promote Weight Loss

    Soluble fiber in oats, when digested, becomes a gel. The gel delays the craving for food and helps you to eat less. Research has indicated that frequent intake of oatmeal reduced the probability of children becoming overweight by 50%, compared to those who did not take the food. 

Facts about Oats

Uncooked Dried Oats

Oats (scientific name Avena sativa) are one of the annual grasses that yield grains used by humans. They have already been grown for more than 4,000 years, starting to be known in Europe around 3,000 years ago. Extremely popular due to high nutrients, they have been eaten as breakfast porridge for hundreds of years for the same cause. Oats contain a nutty taste that makes them a superb complement to bread and also other foods.

Oats, when harvested, need to have their very tough hulls removed before they are marketed, both as oat groats and rolled oats. Groats are considered tasty, even though they need a long cooking time. Occasionally, groats are cracked loosely and eaten as breakfast porridge. Rolled oats are usually eaten as oatmeal, but they are also employed to bring texture to cookies, bread, as well as other baked products. 

Types of Oats

  • Oat groats: They are whole oat kernels.
  • Steel-cut or Irish oats: They are oat groats that are cut into smaller pieces.
  • Old-fashioned oats: They are oat groats that are cut, steamed and rolled.
  • Quick-cooking oats: Just similar to old-fashioned oats, but they are finely cut prior to rolling.
  • Instant oatmeal: It is made by cooking the grains partially and followed by rolling them thinly. Part of the nutrients is usually lost, while additives like salt, sugar, and various other ingredients are added to produce the food.
  • Oat bran: It is the outer layer, found in steel-cut oats and rolled oats. Normally sold separately, it can be used in recipes or consumed as hot cereal. 

Oat Nutrition Facts and Calories

Nutritional Value of 1/2 Cup (40 g) Dried Oatbran
Calories 146 kcal
Total Fat 3 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 25 g
Dietary Fiber 6 g
Sugars 1 g
Protein 7 g


Oat Recipe

Quaker Oats Breakfast Recipe

  • 1/2 cup Quaker Oats
  • 1 tablespoon sugar
  • 2 cups milk
  • 1 fig, cut into small pieces
  • 2 dates, cut into small pieces
  • 8 walnuts, cut into small pieces
  • 1 small apple, cubed
  • 1 banana, cubed

Combine the oats, sugar and 1 cup of milk. Put in the microwave to cook for 3 minutes. Transfer to a bowl and set aside for 3 minutes. Add the fig, dates, walnuts, apple, banana and the remaining milk to the bowl. Mix the ingredients well and serve. 

Oat Side Effects

Oats contain a compound known as gliadin. Individuals who have celiac disease are not able to digest it.

Related Fruits and Seeds Articles:

Corn Health Benefits Barley Health Benefits Buckwheat Health Benefits
Rice Health Benefits Orange Health Benefits Soybean Health Benefits

Health Benefits of Seeds

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