Oats- 5 Health Benefits of including Oats in Diet | Nutritional Values | Interesting Facts about Oats that you should know

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Over the past few years, Oats have become so popular as a ‘Super Food’ or ‘Healthy Food’ throughout the world. If you are the kind of person who is little conscious about health & weight, then you must have heard about this Healthy Food or in fact at present you’re having it in the kitchen. But Apart from helping in maintaining weight, Oats contains some other amazing qualities in it & many more health benefits. So, Let’s get a little closer & know some interesting facts, benefits & nutritional value, and more about this highly beneficial Diet Food.

Also Read- Best 6 Superfoods you must include in your daily life.

What are ‘Oats’?

Oats or Common Oats is formerly called ‘Avena Sativa’. They are a type of cereal grain that is cultivated from the ‘Poaceae’ grass of plants. It has a mushy texture. 

Just Like Wheat, Rice & other grains, Oats are also suitable for Human Consumption, mostly eaten for breakfast as Oatmeal also called Porridge (a traditional breakfast dish, made up of cooking oats with water or milk).

Nutritional Value

In terms of nutritional value and health benefits, Oats are one of the most-valued grains worldwide today.

  • Oats include the most healthy fiber, called ‘Beta-Glucan’.
  • Oats are also very rich in Protein. According to W.H.O., Oats contain a similar kind of protein as Soya Bean Protein.
  • They are absolutely gluten-free & a rich source of Fiber, Vitamins & Antioxidants.

For More Details of its nutritional information, we mention below the exact nutrients contents present in each 100gm of oats. (As per the popular & commercial oat packet- Bagrry’s white oats)

  • Protein: 14.2 gm
  • Carbohydrates: 66 gm
  • Dietary Fibre: 10.2 gm
  • Cholesterol: 0 mg
  • Iron: 4.4 mg
  • Sodium: 4.9 mg

As per the above nutrient composition, Oats are rich in Carbs, but also have a large amount of Protein, Fibre & Minerals. Thus, it can be said that Oats consist of a well-balanced nutritious value.

Types of Oats

Based on the processing, Oats are available in various forms. The below-mentioned oat types are in the order of least to most in terms of their processing.

Any Oats whether they are least or most processed have no major difference in their nutritional contents. The only difference is that the least processed oats usually take more time to digest than more processed oats.

1. Oat Groats

Groats are basically the hulled kernels of any grain. So here Oat groats are the whole kernel. Though they have been cleaned for edible purposes but still include the cereal germ, Bran & the endosperm of the grain. Oat Groats are highly nutritious but take time for cooking. They are best consumed as porridges.

2. Oat Bran

When you remove germ & endosperm from Oat Groat, the final product will be called ‘Oat Bran’. It contains most of the Fibre and can be eaten as oatmeal (Porridge). But it takes less time to cook than groat.

3.  Steel-Cut Oats or Irish Oats

When you chop oat groats into 2-3 pieces through Steel Blades, It will be converted into Steel-Cut Oats. It is also called ‘Irish Oat’ and Some of its varieties are also called ‘Scottish Oats’.

These oats have a little chewy and more coarse and chunky consistency which makes them different from common oats in terms of eating experience.

4.  Rolled Oats

Rolled Oats are prepared when oats groats are processed by steaming (for softening), flattened into flakes using rollers, and then dried to get rid of the moisture. These types of oats are mostly used to make muffins, cookies, and bread.

5. Instant Oats

This is the type, we commonly used for consumption. This is the most popular & well-known kind, hence called ‘common oats’. Instant oats are obviously the most processed of all three kinds. Their cooking time is faster. 

Having a soft and mushy texture, they are very simple to make. There are many ways to cook instant oats. You can simply have them with milk, make smoothies, pancakes, or you can eat them by adding some spices & toppings. There are many recipes available on the internet to make it more delicious and yummy healthy food.

5 Important Health Benefits of Oats

As we have mentioned above, Oats are full of various nutritional components. Oats can be the complete powerhouse of health benefits because of their richness. There are many scientific studies including Harvard have been done on oats, which said that regular use of oats is beneficial for reducing the chances of some serious diseases.

1. Prevents Heart and other cardiovascular diseases

The presence of antioxidants in oats helps reduce heart diseases. The Dietary Fibre (Beta Glucan Fibre) helps in lowering the bad cholesterol from the body without affecting the good cholesterol.

2.  Diabetes

The Soluble Beta-Glucan Fibre in Oats is very helpful in improving insulin response and reducing blood sugar levels.

Especially, people having Type-2 Diabetes must definitely include Oats in their daily routine (With NO extra sugar and recommended proportion). It will help to manage their Blood Sugar Levels.

3. Weight-Control

Oats are basically a high nutrient and low-calorie food. Hence, there is no better option for people who want to lose weight properly. It is also good in maintain body weight. Oats are also a filling food means they have the property to make us feel full.

4. Improves Digestion

Oats are a rich source of both soluble & Insoluble Fibre, which helps to improve the metabolism and regulate bowel movements and hence helps in preventing constipation. It eventually improves the whole digestion of the body.

5. Skin Care

You may have noticed that most of the skincare products contain a proportion of oats in them. Colloidal Oatmeal (Finely Ground Oats) has been used to improve skin health. It has been used as a soothing agent to get rid of itching, dryness, and Irritation.

According to The American Academy of Dermatology, “Oatmeal can normalize the skin’s PH. It also helps moisturize and soften the skin.”

A famous quote says, “Your Diet is a bank account, Good food Choices are good investments.” So, Oats is definitely a good choice meal that everyone can include in their daily diet without any doubt. Along with adding nutrition and health to your lifestyle, it also includes a different and yummy taste in your diet. You can make oats in many interesting ways. 

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