Health Benefits of
Eating Oat bran and Oatmeal
Heart Health AdvantagesOat 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 HypertensionThe 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 AtherosclerosisHealth 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 SugarOats 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 AgentThe 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 ConstipationPacked 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 LossSoluble 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
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
Types of Oats
- Oat groats: They are whole oat kernels.
- Steel-cut or Irish oats: They are oat groats that are cut into
- Old-fashioned oats: They are oat groats that are cut, steamed and
- 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
of 1/2 Cup (40 g) Dried Oatbran
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.
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