Oats are one of the healthiest cereals.
Naturally gluten-free, rich in vitamins, minerals, fiber, antioxidants...
In fact, several studies have shown that eating oatmeal has many health benefits.
Among other things, oats may aid weight loss, lower blood sugar levels and reduce the risk of heart disease.
So, without further ado, here are the 9 scientifically proven health benefits of oatmeal . Watch the easy guide:
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Rolled oats have a high nutrient content , which makes it a particularly balanced food.
They are also a good source of carbohydrates and fiber.
Including beta-glucan, a powerful soluble fiber (studies 1, 2, 3).
Oats also contain more protein and fat than most other cereals (Study 4).
Oats are rich in vitamins, minerals and plant compounds with strong antioxidant properties. For example, a 75g serving of rolled oats contains (Study 5):
- Manganese :191% of the recommended daily allowance (RDA)
- Phosphorus :41% of RDA
- Magnesium :34% of the RDA
- Copper :24% of the RDA
- Iron :20% of the RDI
- Zinc :20% of the RDI
- Folic Acid :11% of RDA
- Vitamin B1 (thiamine) :39% of RDA
- Vitamin B5 (pantothenic acid) :10% of the RDI
- In smaller amounts:calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
And that's not counting the 51 g of carbohydrates, 13 g of protein, 5 g of fat and 8 g of fibre, for only 303 calories!
Simply put, this means that oats are one of the most nutrient-dense foods you can eat.
To summarize: oats are high in carbohydrates and fiber.
But it is also more rich in protein and fat than most other cereals. It has an impressive content of vitamins and minerals.
Whole grain oats are rich in antioxidants and polyphenols , plant compounds with beneficial properties.
In particular, it has a high content of avenanthramides. This is a particularly rare group of antioxidants found almost exclusively in oats (Study 6).
Numerous researchers have proven that avenanthramides help lower blood pressure by increasing the body's nitric oxide levels (Studies 7, 8, 9).
Indeed, nitric oxide is a gas molecule that helps dilate blood vessels and improves blood circulation.
In addition, researchers have also demonstrated that avenanthramides possess anti-inflammatory and anti-itching effects (Study 9).
Oats also have a high content of ferulic acid, an organic acid with antioxidant properties (study 10).
To summarize: oats contain a large number of powerful antioxidants, including avenanthramides. These compounds help to reduce blood pressure and have many benefits.
Oats have a high content of beta-glucan , a very special soluble fiber.
Indeed, in contact with water, beta-glucan forms a thick and viscous gel in the intestine.
Thus, beta-glucan works by trapping triglycerides (responsible for cholesterol) to bring them directly into the intestine and eliminate them through the stool.
Beta-glucan soluble fiber has many health benefits, all proven by researchers:
- Reduces levels of "bad" cholesterol (LDL) and total cholesterol (study 1)
- Regulates blood sugar and limits insulin secretion (study 11)
- Promotes the feeling of satiety (study 12)
- Stimulates the growth of the intestinal flora (study 13)
To summarize: oats are rich in beta-glucan. It is a soluble fiber with many health benefits. Beta-glucan helps to reduce cholesterol and blood sugar levels . It stimulates the intestinal flora and increases the feeling of satiety.
Cardiovascular disease is the leading cause of death worldwide.
And one of their main risk factors is a high level of cholesterol.
However, numerous studies have shown that oat beta-glucan reduces total cholesterol and LDL levels (studies 1, 14).
Beta-glucan increases biliary excretion, which is high in cholesterol, thereby reducing all cholesterol levels in the blood.
Oxidation of LDL (also called the "bad" cholesterol) occurs when it is attacked and weakened by free radicals.
This phenomenon is one of the main clues to the onset of heart disease.
This is because oxidation can cause inflammation of the arteries, tissue damage and increase the risk of heart attack and stroke.
However, researchers have discovered that the antioxidants in oats interact with vitamin C to inhibit the oxidation of "bad" cholesterol (LDL) (study 15).
To summarize: eating oatmealreduces the risk of heart disease by lowering total cholesterol and LDL levels, and protecting the "bad" LDL cholesterol from oxidation.
Type 2 diabetes, a disease that affects a large number of people, is characterized by excessively high blood sugar levels.
Typically, this condition results from reduced sensitivity to insulin, a hormone that lowers blood glucose levels.
Researchers have shown in several studies that eating oatmeal helps lower blood sugar levels.
This is particularly the case in people who are overweight or who suffer from type 2 diabetes (studies 16, 17, 18).
In addition, oatmeal has also been proven to improve insulin sensitivity (study 19).
These benefits are mainly related to beta-glucan.
By forming a thick gel in the intestine, soluble fiber slows the evacuation of food from the stomach and delays the absorption of glucose into the blood (study 20).
To summarize: thanks to the soluble fiber beta-glucan, eating oatmeal helps increase insulin sensitivity and lower blood sugar levels.
Eating porridge oatmeal for breakfast is not only delicious...
...but it is also a food that gives a particularly high feeling of satiety (study 21).
And eating satiating foods helps you eat fewer calories and lose weight.
By slowing the evacuation of food from the stomach, the beta-glucan in oatmeal also contributes to an increase in the feeling of satiety (studies 12, 22).
Beta-glucan helps increase levels of Peptide YY (PYY), a hormone secreted by the gastrointestinal wall and which makes you feel full after a meal.
Researchers have proven that PPY also leads to reduced calorie intake and lowers the risk of overweight (studies 23, 24).
To summarize: eating oatmeal facilitates weight loss increasing the feeling of satiety. It works by slowing the evacuation of food from the stomach and increasing the production of the satiety hormone PYY.
If oats are an ingredient in many skin care products, it is certainly no coincidence!
Beauty product manufacturers refer to this finely powdered form of oatmeal as colloidal oatmeal powder.
The FDA (the United States Drug Administration) has long approved the use of colloidal oatmeal as a substance for skin protection.
In addition, researchers have shown that oats are an effective treatment to relieve the itching and irritation associated with skin conditions (studies 25, 26, 27).
For example, oatmeal skincare helps improve unpleasant symptoms of eczema (study 28).
Note that these benefits for the skin relate only to oat-based treatments applied externally, and not to the oatmeal that we eat.
To summarize: Colloidal oatmeal powder (finely powdered oats) has long been used to treat dry skin and relieve itchy skin. It also helps soothe the symptoms of many skin conditions, including eczema.
To discover: Want Deliciously Soft Skin? Do an Oatmeal Scrub.
Few people know that asthma is the most common chronic disease in children (study 29).
It is an inflammatory disorder of the airways, the ducts that allow air to pass between the outside and the lungs.
Symptoms may vary. But asthma is manifested in most children by coughing, wheezing and recurring shortness of breath.
Many researchers believe that the early introduction of solid foods to the diet of children increases the risk of asthma or other allergic diseases (study 30).
However, numerous studies indicate that this risk does not apply to all foods.
Thus, the early introduction of oats helps to protect children from allergic diseases (studies 31, 32).
According to the researchers, giving oatmeal to children from 12 months could reduce the risk of asthma (study 33).
To summarize: several studies indicate that eating oatmeal helps reduce the risk of asthma in young children.
Constipation is a common problem in the elderly.
To relieve constipation, many people therefore resort to drug treatments:laxatives.
Although the effectiveness of laxatives is proven, researchers have also found that these substances are linked to weight loss and a decrease in quality of life (study 34).
Oat bran, the high fiber husk of the oat grain, has been shown by researchers to help relieve constipation in the elderly (Studies 35, 36).
Researchers at the University of Vienna studied the benefits of adding oat bran to the diets of elderly people every day for 12 weeks
Researchers first found increased levels of well-being in older adults (Study 37).
They also found that after only 3 months of eating a diet that contains oat bran, 59% of these seniors no longer needed their laxatives.
By comparison, overall laxative use increased by 8% in the control group.
To summarize: studies have proven that oat bran helps relieve constipation in the elderly , significantly reducing the use of laxative drugs.
To put it simply, oats are a cereal whose grain is transformed into flakes and the envelope in sound .
Domestic oats are a whole grain grass, scientifically known as Avena sativa .
Its most complete form is oatmeal :these are whole grains that have been shelled and stripped of their husks.
The downside is that oatmeal takes a long time to cook.
For this reason, most people prefer to consume oats in the form of flakes:
- instant oat flakes:steamed and cut into small pieces, this is the variety of oats that cooks the fastest. It gives a soft texture and a sweet aroma.
- Irish rolled oats:the whole grains are passed through a grinder with a steel blade. This variety resembles rice seeds, and has a slower cooking and rubbery texture.
- rolled oats:oat grains are steamed and flattened. This produces round and flat flakes of large sizes. Rolled oats are often used in baked goods and to make porridge.
Many people consume oat flakes for breakfast, in the form of porridge, by boiling them in milk or water.
In fact, many people use the name porridge to talk about oatmeal.
Finally, you can also eat oat bran . With a high fiber content, the bran is the husk of the oat grain, which is obtained after grinding and sifting the small flakes of oats.
To summarize: Oats are a whole grain that is often eaten for breakfast in the form of porridge.
In oatmeal, flakes or in pastry recipes, oats can be cooked in different forms.
It is especially appreciated in the form of porridge for breakfast, and garnished with fresh fruit.
In addition, the preparation of the porridge is ultra-simple, look at:
Ingredients
- 50g rolled oats
- 50 ml of milk, vegetable milk or water
- to sweeten: a little honey or maple syrup
- for a gourmet porridge: fresh fruit, dried fruit or chocolate shavings
How to
1. Heat the milk (or water) in a saucepan.
2. Pour the rolled oats into the pan.
3. Cook over low heat for 10 minutes, stirring regularly.
4. The porridge is ready when you get a creamy texture.
To diversify the flavors and even more nutrient intake, add fruits (banana, apricot, pineapple, grapes, apple, dates, raspberries, etc.), nuts, seeds and yogurt.
Finally, taste your steaming porridge:it's just delicious!
If you like to cook, know that oats also find their place in cookies, muesli, energy snacks and bread.
Warning: oats are naturally gluten-free. But it is systematically "contaminated" by the presence of residues of cereals containing gluten (wheat, barley, etc.) during harvesting, storage or transport (study 38).
So if you have celiac disease or gluten sensitivity, choose only certified gluten-free oats.
To summarize: oats are excellent for having a healthy diet . It is ideal for starting the day on the right foot in the form of porridge for breakfast, or by adding oatmeal to your breads, pastries and other recipes.
Packed with important vitamins, minerals and antioxidants, oats are an incredibly nutritious food.
In addition, it contains more fiber and protein than other cereals.
Oats are also characterized by their unique nutrients, including the soluble fiber beta-glucan and the antioxidants avenanthramides.
Oats have many health benefits, including lowering blood sugar and cholesterol levels, protecting the skin from itching and irritation, and relieving constipation.
In addition, eating oatmeal brings a strong feeling of satiety, and their many beneficial properties make it an ideal food for losing weight.
All in all, oats are arguably one of the healthiest foods you can eat!
Avoid big-box cereal packets, as they often contain salt, glucose syrup, oil, milk, flavorings and other questionable ingredients.
For your health and that of your family, buy only organic oat flakes, like here for only €1.55!
Have you tried oatmeal to improve your health? Let us know in the comments if it worked for you. We can't wait to read you!
