Oats: The Nutrient-Rich Grain Powering Your Health and Wellness
Oats, a versatile and nutrient-rich grain, are celebrated for their high fiber content and heart-healthy properties. Whether enjoyed as a warm bowl of oatmeal, incorporated into baked goods, or blended into smoothies, oats offer a satisfying and nourishing addition to any diet, promoting overall well-being with each wholesome bite.
Benefits
Nutritional Facts to Wow You!
Oats are a highly nutritious cereal grain packed with various essential nutrients. It's important to note that these values are approximate and can vary based on the specific type of oats and the brand. Additionally, when cooked with water or milk, the nutrient content may change slightly due to absorption and the addition of liquid. Below are the approximate nutritional facts for 100 grams (3.5 ounces) of dry, uncooked oats.
Nutritional Content
Amount per 100g
Protein – 16.9g (34%) | Folic acid (B9) – 56μg (14%) |
Total fat – 6.9g (11%) | P-acid (B5) – 1.3μg (13%) |
Saturated fat – 1.2g (6%) | Calcium – 54mg (5%) |
Monounsaturated fat – 2.2g | Iron – 4.7mg (26%) |
Polyunsaturated fat – 2.5g | Magnesium – 177mg (44%) |
Carbohydrates – 66.3g (22%) | Potassium – 429mg (12%) |
Sugars – 0 | Zinc – 4.0mg (26%) |
Fibre – 10.6g (42%) | Copper – 0.6mg (31%) |
Vitamin B1 – 0.8mg (51%) | Manganese – 4.9mg (246%) |
Riboflavin (B2) – 0.1mg (8%) | Folic acid (B9) – 56μg (14%) |
Beta-Glucans (A type of soluble Fiber with various health benefits) | 4.3g |
Omega-3 Fatty Acids – 0.14g | Omega-6 Fatty Acids – 2.38g |
Unveiling Oats
Health Considerations, Daily Benefits, Dietary Integration, Global Production, and India's Flourishing Industry
Types of Oats
Oats are a popular and versatile cereal grain known for their nutritional benefits and culinary uses. They are a staple food in many cultures and are consumed in various forms. Oats (Avena sativa) are a whole-grain cereal mainly grown in North America and Europe. They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.
Oats are available in a variety of forms, based on how they are processed.
- Whole Oats: Also known as oat groats, these are the whole, unprocessed grains.
- Steel-Cut Oats: Whole oats that have been cut into smaller pieces with steel blades. They are less processed than rolled oats. Steel-cut oats take the longest time to cook among all the three types of oats. It has a chewy texture, nutty taste and maintains the shape even being cooked.
- Rolled Oats: Also known as old-fashioned oats, these appear as flat and irregularly round textured discs. Rolled oats are first heated, pressed to flatten them and then finally rolled into flakes.1Rolled oats cook faster because of their greater surface area and absorb more liquid during cooking. This type of oats is commonly used in making cookies, muffins, bars or other baked foods.
- Instant Oats: Quick oats or instant oats are highly processed among all oat types. They are pre-cooked already, and then dried, rolled & finally pressed. Instant oats cook almost instantly and take the least time in comparison to steel-cut or rolled oats. Instant oats do not retain less of their texture and look very mushy after being cooked. These are great for on-the-go mornings when you want a quick snack.
Health benefits of eating Oats everyday
Oats are a healthy food to include in your diet. Oats have several health benefits that benefits with overall health. It is regarded as a “go-to” food for those wishing to lose weight. Oats also contain avenanthramides, which are powerful antioxidants that help lower blood pressure and sugar levels. The soluble fiber, beta-glucan, is a key component of oats that contributes to many of these health benefits.
Immunity booster
- Oats contain soluble fiber and beta-glucan. White blood cells (WBCs), warriors of our immune system, have special receptors for the absorption of beta-glucan. Beta-glucan stimulates WBCs and helps them fight off infections.
- Beta-glucans also make the body more sensitive to antibiotics and accelerates the healing of wounds. Beta-glucans also enhance the activity of macrophages, neutrophils and natural killer cells to fight a variety of infections caused by fungi, bacteria, viruses and parasites.
- Zinc and selenium in oats also help in fighting infections.
- Oats help fight off respiratory infections and research has found that those babies who start eating oats earlier are protected against childhood asthma.
Lowers blood sugar levels
- Oats are rich in beta-glucan, a potent soluble fibre that helps to keep the glycaemic index low when consumed regularly. The high fibre content of oats improves insulin sensitivity and reduces postprandial glucose levels. Beta-glucan fibre may help to prevent sharp rises in blood sugar and insulin levels after eating, and also may benefit gut health.
- Those who are overweight or have type 2 diabetes have shown a considerable reduction in their blood sugar levelsafter the consumption of oats.
Improves heart health
- Oats are rich in antioxidants and are full of fibre. These antioxidants improve the health of the heart by fighting off free radicals. Oats act as a blotting paper as they absorb the cholesterol and help reduce it.
- Beta-glucan, a soluble fibre in oats reduces total serum and LDL or bad cholesterol levelsby limiting the absorption of dietary cholesterol in the intestine. This in turn, reduces the risk of coronary heart disease.
Dietary lignans present in oats also ensure protection against heart disease. Vitamin E present in oats also prevents cardiovascular disorders.
Good for digestive system
- Oats are beneficial for our digestive system. They are rich in soluble fibre that increases the time the food spends in the intestines. This fibre cleans the gut as it travels through it. Another benefit of oatmeal fibre is that fibre also contributes positively to bowel regularity and the prevention of constipation. It aids increase in the weight and water content of excreta.
- They are also full of insoluble fibre that helps consolidate stool, adds weight to it and thus regulates bowel movement and relieves constipation.
- Moreover, oats help prevent colorectal cancer apart from treating constipation.
Improves bone health
Oats are rich in silicon that is important for skeletal health.
Thus, women with postmenopausal osteoporosis benefit significantly from eating oats regularly.
Improves quality of sleep
- Eating oats help in the production of melatonin, which is essential for sleeping.
- They also release serotonin that helps you feel relaxed and reduces stress. Oats have Tryptophan, an amino acid that has sedative properties.
Reduces risk of cancer
- Oats are rich in lignans that fight off cancer-related hormonal disturbances like ovarian, breast and prostate cancer.
- In conjugation with vitamin C and the abundant antioxidants present, oats help to combat free radicals that cause cancer.
- Oatmeal is rich in avenanthramides, unique compounds that fight inflammation and harness the maniacal growth of cancer cells without having any harmful effect on the healthy cells.
- Specifically in the case of colon cancer, oatmeal has proven to be effective. A study conducted by researchers in the Netherlands and the United States has found a link between people who consumed a high fibre diet and a reduced risk of colon cancer.
Reduces hypertension & stress
- Consumption of oats reduces the risk of developing hypertension (high blood pressure). The soluble fibre in this healthy cereal helps to clean up the arteries and veins and shows tremendous benefits in those who already suffer from high blood pressure.
- A staple diet of oats also reduces dependence on medications for hypertension.
- Oats are also comforting food. They cut the number of stress hormones in the body and increase serotonin, the hormone that produces a sense of wellbeing and happiness.
Helpful in weight loss
- Oats are rich in fibre that fills up the tummy quicker than non-fibre breakfasts. They also lead to a slow release of glucose in the blood and this keeps one satiated for a long time and prevents binge-eating.
- People who eat oats regularly tend to have a stable weight and are less vulnerable to obesity. Oats also fight off abdominal fat.
However, choose plain oats rather than the pre-packaged flavored ones as they are full of sugar that can hamper weight loss plans.
Good for the skin
- Oats are rich in zinc that is important for fighting off pimples.
- Oats help to absorb the excess oil on the skin and are an essential part of acne treatments. They also help to treat dry and itchy skin as the beta-glucans help to moisturise the skin.
Good for the hair
- Oatmeal has unexpected benefits for the hair as well. It treats an itchy scalp and absorbs extra oil. Oats are also a good solution to the dandruff problem.
- When applied over areas that are experiencing hair loss, oats work wonders as they strengthen hair follicles and prevent hair damage. Oats masks moisturize the scalp and make it silky and shiny.
Energy booster
- Oats are rich in carbohydrates and this makes them an ideal breakfast option. The high amounts of B vitamins are another reason why oats boost the energy levels in the body.
- Since the fiber component is high, oats keep you feeling fuller for longer and you face less of the energy dumps.
Ways to add Oats to your diet
Here are some delicious and nutritious ways to integrate more oats into your diet, from sun-up to sun-down to sips and bites in between.
Oatmeal breakfast
Start your day with a warm and comforting bowl of oatmeal. Cook oats with milk or water and top them with fresh fruits, nuts, seeds, and a drizzle of honey or maple syrup.
Overnight oats
Prepare overnight oats by soaking oats in yogurt or milk overnight. In the morning, add toppings like berries, sliced bananas, chia seeds, or almond butter for a quick and convenient breakfast.
Oat smoothies
Blend oats into your favourite smoothie recipe for added Fiber and nutrition. The oats will provide a creamy texture and help keep you full longer.
Oat pancakes or waffles
Replace some of the flour in pancake or waffle recipes with oats for a heartier and healthier version of these breakfast favourites.
Oats snack bars
Make homemade oat bars by combining oats with nut butter, honey, and dried fruits. Press the mixture into a pan, refrigerate, and then cut into bars for a tasty snack.
Improves quality of sleep
- Eating oats help in the production of melatonin, which is essential for sleeping.
- They also release serotonin that helps you feel relaxed and reduces stress. Oats have Tryptophan, an amino acid that has sedative properties.
Oat cookies
Add oats to your favourite cookie recipe for a chewy and wholesome treat. You can also experiment with adding dried fruits, nuts, or chocolate chips.
Oat crumble topping
Sprinkle a mixture of oats, flour, butter, and sugar on top of fruit pies or crumbles for a crunchy and delicious topping.
Oat bread
Incorporate oats into homemade bread recipes to add texture and nutrition. Oat bread can be enjoyed for sandwiches or as toast.
Oat snack mix
Create a Savory oat snack mix by roasting oats with your favourite spices and nuts. It's a great alternative to store-bought snacks.
Oat risotto
Use oats instead of rice to make a creamy and nutritious risotto. Add vegetables, cheese, and herbs for a satisfying meal.
Oat energy bites
Mix oats with honey, peanut butter, and other ingredients to form energy bites. Roll them into small balls for a convenient and energizing snack.
Oat stuffing
Use oats as a base for stuffing in recipes like stuffed peppers or mushrooms. Mix oats with vegetables, herbs, and seasonings for a delicious filling.
How much Oats is good for health ?
Oats are a rich source of complex carbohydrates, Fiber, and nutrients, making them a valuable addition to a balanced diet.
- Children
Young children can safely consume about 1/4 to 1/2 cup (20 to 40 grams) of dry oats per day. - Adolescents and Teens
Adolescents and teens can enjoy a slightly larger portion, about 1/2 to 3/4 cup (40 to 60 grams) of dry oats per day.
- Young Adults
Young adults can continue to consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day.
- Adults
Adults can also consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day. - Seniors
Seniors can continue to consume about 3/4 to 1 cup (60 to 80 grams) of dry oats per day. Oats can be a nutritious and easy-to-digest option for older adults.
Disclaimer
The information provided here is for educational/awareness purposes only. It is not a replacement for medical help from a healthcare professional. Kindly do not use it to diagnose or treat any health issues. It is important to check with a qualified medical professional to see if the information is right for you and before taking any medication. While we strive to keep the information accurate and up-to-date, Ò MORSEL GOÛTER makes no guarantees or warranties (express or implied) about the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information. Ò MORSEL GOÛTER is not responsible for any issues that may arise from using the information.