Main Digest. At the end of 6 weeks, 59% of the oat group had discontinued laxative use while maintaining body weight; the control group showed an 8% increase in laxative use and a decrease in body weight. While they take the shortest time to cook, the texture may be mushy. Nutrition Research, October 2009; 29(10):705-9, Italian researchers reviewed existing research about the positive effects of beta glucans on human health. One reason this is true is because they not only contain fiber, but important, heart-healthy trace minerals and phenolic compounds linked to lower inflammation levels, reduced hypertension and … Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation. Tryptophan is an amino acid that acts as a sedative to the brain. Combining oats with milk and bananas can further help your body relax. These 15 cereals are both nutritious and…. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more. Studies show that oats and oatmeal have many health benefits. British Journal of Nutrition, January 2010; 103(2):266-73, The European e-Journal of Clinical Nutrition and Metabolism, December 2009; e315-e320, Nutrition Research, October 2009; 29(10):705-9, Journal of Nutrition, Health, and Aging, February 2009; 13(2):136-9, Experimental and Clinical Endocrinology & Diabetes, February 2008; 116(2):132-4, European Journal of Clinical Nutrition, June 2007; 61(6):786-95, American Journal of Clinical Nutrition, August 2002; 76(2):351-8, Journal of Family Practice, April 2002; 51(4):369, European Journal of Clinical Nutrition, September 1995; 49(9): 675-90. One of the major health benefits of whole grain oats that sets them apart from other cereals is the high levels of beta glucan fiber. The nutrient composition of oats is well-balanced. Oats are a useful grain for both cattle and man. To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt. Against gall stones the common man is wont to heat oats or juniper berries and to place them in a poultice. They may also improve insulin sensitivity (19). One major risk factor is high blood cholesterol. Oats contain large amounts of beta-glucan, a type of soluble fiber. You can even bake with whole oat cereals like Honey Nut Cheerios. New scientific review reveals emerging and established health benefits of whole grain oats. Early introduction of oats, for example, may actually be protective (31, 32). Research conducted by Dr. Weiman Guo from the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston, USA found that inflammation plays a significant role in the development of cancer. If you’re trying to lose weight, you might be wondering if the oatmeal diet is a safe option. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Are restrictive diets dangerous? Perhaps you picture a bowl of thick and creamy steel-cut oats simmered to perfection, or maybe you picture a chewy oatmeal raisin cookie made with whole-grain oats. As they are made from unprocessed, whole grains, whole oats have a round, slightly bulbous texture. Benefits of Oats … The patients were introduced to a diabetes-appropriate diet containing oatmeal during a short hospital stay, then examined again four weeks later. This is a list of 15 healthy foods that are incredibly filling. Get health information, news and recipes by subscribing to our monthly newsletter. Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. They’re also often included in muffins, granola bars, cookies and other baked goods. European Journal of Clinical Nutrition, September 1995; 49(9): 675-90. © 2005-2021 Healthline Media a Red Ventures Company. In particular, whole grains are generally rich in fiber, B vitamins, antioxidants and beneficial plant compounds. It has numerous benefits to health ranging from weight loss, reduction of cholesterol, prevention of fat accumulation, enhancing cardiac health, etc. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (15). On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home. In addition, they’re high in fiber and protein compared to other grains. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate (3, 4). Rolled oats, meanwhile, are steel cut oats that have been steamed and rolled flat. A report from the Iowa Women’s Health Study linked whole grain consumption with fewer deaths from inflammatory and … Oats Nutrition Oats contain the highest amount of soluble fiber of any grain, according to the American Heart Association. While the health benefits of oats are documented in hundreds of studies, we’ve listed just a sample here to indicate the power of oats to improve human health. Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. Eating filling foods may help you eat fewer calories and lose weight. The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. For example, oat-based skin products may improve uncomfortable symptoms of eczema (28). Oats are a whole-grain food, known scientifically as Avena sativa. Here are 9 evidence-based health benefits of eating oats and oatmeal. Oats are a useful grain for both cattle and man. Plus, different whole grains have other nutritional benefits. According to a new, wide-reaching collection of scientific reviews published in the October 2014 supplement issue of the British Journal of Nutrition, oats may play an important role in improving satiety, diet quality and digestive, cardiovascular and general metabolic health. European Journal of Clinical Nutrition, June 2007; 61(6):786-95, Researchers at Colorado State University randomly assigned thirty-six overweight middle-aged men to eat either an oat or wheat cereal daily for twelve weeks. Evidence has continued to grow, showing numerous health benefits of oats. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. Journal of Family Practice, April 2002; 51(4):369, Also in Australia, researchers at the University of Sydney fed 38 different foods, one by one, to 11-13 different people, then asked them to report their “satiety” or fullness every 15 minutes for the next two hours. European Journal of Clinical Nutrition, January 2010; 64:62-67, doi:10.1038/ejcn.2009.113 and British Journal of Nutrition, January 2010; 103(2):266-73, Two recent studies out of Scandinavia show that adding oats to a gluten-free diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels. It may help relieve symptoms of various skin conditions, including eczema. Health Benefits of Oats. Does the Oatmeal Diet Get Real Weight Loss Results? The European e-Journal of Clinical Nutrition and Metabolism, December 2009; e315-e320, Australian researchers studied fourteen people who ate a control meal and three different cereals with different levels of oat beta glucan. 1. Humans and animals consuming whole grain oats reap the benefits of that perfect nutrition. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. Oatmeal is often referred to as porridge. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes. Its particular virtue lies in penetrating the damp and consuming hardened ulcers; the flour of … Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten (38). Mixed with white lead and used to wash the countenance it makes a clear, attractive complexion. 1. This gas molecule helps dilate blood vessels and leads to better blood flow (7, 8, 9). Raw oats are basically whole grain unprocessed oats. This is a detailed review of oats (a popular whole grain food), looking at its health benefits and nutritional properties. Those that choose whole grain over refined varieties often have better digestion, improved immune health, and more energy. Initially, the claim was based on research showing whole oat consumption (oats, oat bran, and oat flour) reduced total cholesterol and low-density lipoproteins (LDL) cholesterol levels . What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group. 14 Foods to Avoid (Or Limit) on a Low-Carb Diet, 9 Foods That Are High in Resistant Starch, Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin), Reduced LDL and total cholesterol levels (, Reduced blood sugar and insulin response (, Increased growth of good bacteria in the digestive tract (. Some research suggests that oats may help prevent asthma in children when fed to young infants. Researchers asked 13 men and 18 women with Celiac disease to follow a gluten-free diet with the addition of kilned (stabilized) or unkilned oats. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (12, 22). Oats can be a great addition to a healthy diet. Asthma is the most common chronic disease in kids (29). Here is an overview of the types of oats you might find at the grocery store: Here is a very simple way to make oatmeal: Combine ingredients in a pot and bring to a boil. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. In many cases, whole oats are cut with steel cutters -- into two or three pieces -- to make steel-cut oats. All rights reserved. Cooked and eaten it is an excellent medication encouraging one’s daily stool; it fills the belly and is a fortifying source of nutrition. Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling (21). It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs. Oatmeal comes in several different forms, but they all share the same powerful nutritional benefits. Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives. At the end of the trial period, the oat group showed improvements in insulin sensitivity, while the control group was unchanged. Minerva Medica, June 2009; 100(3):237-45, Laxative use, especially among the elderly in nursing homes, can lead to malnutrition and unwanted weight loss. At the end of the three-month period, the men eating the oat cereal had lower concentrations of small, dense LDL cholesterol (thought to be particularly dangerous) and lower LDL overall, compared to those in the wheat group, while their HDL (“good”) cholesterol was unchanged. It is exceedingly good for fistula. However, studies suggest that this doesn’t apply to all foods. Oats contain many powerful antioxidants, including avenanthramides. One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma (33). Eating a Rolled Oat increases the feeling of fullness and reduces hunger pangs. The most popular way is to simply eat oatmeal (porridge) for breakfast. Studies show that people who consume whole grains like oats and eat plenty of fiber from whole foods are more likely to maintain better cardiovascular health, in addition to a healthier body weight. Oats almost never have their bran and germ removed in processing, so whether you eat instant oats, old-fashioned or steel cut oats, you’re likely to get all the benefits of the whole grain (the fiber, b-vitamins and protein). As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. However, while they’re effective, they’re also associated with weight loss and reduced quality of life (34). This article takes a close look at grains and their health effects, both the good stuff and the…. Oats are good when used for all manner of swellings and pustules on the body that occur from heat. Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (35, 36). Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. They found that, in addition to reducing cholesterol and blunting glycemic and insulin response,  beta glucans boost defenses of the immune system agains bacteria, viruses, fungi, and parasites. Instant (quick) oats are the most highly processed variety. They are rich in fibre and plant based protein. At the end of the day, oats are among the healthiest foods you can eat. In the second study from Scandinavia, the addition of gluten-free oats allowed people on gluten-free diets to achieve their recommended daily intakes of fiber, as well as increasing levels of a particular antioxidant called bilirubin, which helps the body eliminate free radicals as well as protect the brain from oxidative damage. Whole grain oats also promote insulin production, which helps the neural pathways receive tryptophan. The research states that eating whole grain foods can lower BMI (body mass index). While there is widespread belief that introducing solid foods to children too early may cause later health problems, a Finnish prospective study of 1293 children found that those introduced earlier to oats were in fact less likely to develop persistent asthma. Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten. This type of fiber helps to lower cholesterol and blood glucose and, together with avenanthramides, has many health benefits for infants and adults. Wild oats, the stem, seeds and leaves steeped in red wine and drunk soothes both red and white effluvia from the belly and increases the function of the urethra, taking with it all refuse which hath collected in the bladder and womb. Oats are also rich in vitamin B6, which helps reduce stress (one major cause of sleeplessness). The aim of this work is to review the major mechanisms by which consumption of whole grain oats and barley, and β-glucans, reduces the risk of coronary heart disease, type 2 diabetes, and other noncommunicable chronic conditions. Laxatives are often used to relieve constipation in the elderly. Ferulic acid is also found in large amounts in oats. This is another antioxidant (10). It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness. Oats are among the healthiest grains on earth. Against the mange and scabs of small children there is nothing better than to bathe them in steeped oats. Whole oats are the uncut, unsteamed, unrolled oat groat. After six months, the addition of stabilized oats resulted in an increased intake of vitamin B1 and magnesium, while the unkilned oats increased intakes of magnesium and zinc. 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