Why Oats Deserve a Place in your Daily Diet ?

For many obvious reasons, a simple and humble whole grain known as oats has become a nutrition superstar. The advantages of oats are numerous and supported by science, ranging from improving digestion to reducing cholesterol and encouraging weight reduction. This superfood provides something for everyone, whether you like your oatmeal warm and creamy in the morning or want oats baked into granola bars.

Let’s examine the nutritional content of oats, their many health advantages, and the reasons it makes sense to include them in your regular and healthy diet.

What Nutrition Makes Oats a Superfood?

Let’s learn about the nutrition profile of oats, before diving into its health benefits. Oats are packed with essential nutrients that contribute to the overall well being of a human:

Oats Nutritional Value (per 100 g of raw oats)

• Calories :389 kcal
• Fat:6.9g
• Carbohydrate:66.3 g
• Iron:4.7 mg
• Zinc:3.97 mg
• Vitamin B1:0.763 mg
• Protein:16.9g
• Fiber:10.6g
• Zinc :3.97mg
• Antioxidants : Avenanthramides

Oats, being an excellent grain, are especially rich in beta glucan as well. Beta Glucan is a type of soluble fibre that is responsible for many health promoting properties.

Top Benefits of Including Oats in Our Diet

Don’t take oats just for guaranteed ! Oats can do much more than just fill up your stomach. The numerous health benefits of oats have made them to be extremely beneficial to have regularly in our diet. Let’s learn why your body will thank you for making oats a regular part of your diet.

Decreases Heart Related Issues

Starting your morning with a bowl of this heart friend food “oats” can definitely benefit more than you imagine. The high fiber content can definitely help you lower your “bad” cholesterol, stabilize blood sugar levels and even lower high blood pressure. All three of these measures, which oats stabilize intelligently protect your cardiovascular health.

Your Weight Loss and Management Friend

Oats are incredibly filling and can help you stay satiated for long. Including oats in your regular meal can help you in appetite control, thanks to its fiber and complex carbohydrates. Oats slow down the digestion and keep you full for long, which helps one in reducing unnecessary snacking.

Boosts Immunity

Beta-glucans, which are found in oats, strengthen the body’s defenses against infections. By promoting white blood cell activity, they improve your body’s ability to defend itself. Therefore, including oats in your everyday diet can help in disease prevention and act as a immunity booster.

A Superfood for Your Gut

Another prebiotic food that supports the beneficial bacteria in your stomach is oatmeal. In addition to improving your mood and digestion, maintaining a healthy gut microbiome—also referred to as gut bacteria—will strengthen your body’s defences against illness.
Dietary fiber, especially insoluble fiber, which is abundant in oats, encourages regular bowel movements and helps avoid constipation.

Regulates Blood Sugar Level

Oats are a low glycemic index food, making them ideal for individuals even with type 2 diabetes. The oatmeal increases your sensitivity to the hormone insulin, which may lower your blood sugar levels. Oats prove really helpful for people struggling with obesity and type 2 diabetes problem. The beta glucan present in oats delays the absorption of glucose in the blood and the emptying of the stomach.

Decrease the risk of Childhood Asthma

Asthma is a very chronic lung condition in kids which has become quite common nowadays. Hence, here the inflammatory properties of oats play an essential role as research indicates that early introduction of oats, may protect children from developing asthma in kids.

Effectively Relieves Constipation

Constipation affects people of all ages and populations. This describes difficult-to-pass, irregular, and infrequent bowel movements. Studies Trusted Source indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation.

In patients with ulcerative colitis (UC), oat bran has also been demonstrated to improve digestion and lessen gastrointestinal symptoms.

Topical Skin and Hair Advantages of Oats

Strengthens Hair follicles

You can add powdered oats in hair masks to effectively reduce dandruff from hair and add moisture to our dry and brittle hair.

DIY Hair Mask: Mix ground oats with yoghurt and honey for a nourishing hair mask.

Soothes Skin Irritation

Colloidal oatmeal can work as a natural skin remedy to treat problems like eczema, sunburns and itchy skin conditions.

Easy and Delicious Ways to Enjoy Oats in your Everyday Diet

Adding oats to your meals is easier than you can imagine. Let’s learn some delicious ways to include oats in your everyday diet:

Make Yourself a Scrumptious Oatmeal Breakfast Bowl

Oatmeal’s are most popular for breakfast bowls, as when you add fresh fruits, nuts and seeds to a warm bowl of oatmeal, you get the most delicious and fulfilling meal. You can add some cinnamon and honey to these bowls for natural sweetness.

Tip: Use rolled oats or steel cut oats to enhance the quality of fiber and add more texture to your meal.

Try Smoothies if you are in rush !

Got less time, then just blend it ! Yes, blend oats into your fruits or vegetable smoothies for that added boost of fiber and a creamy texture. Having oats regularly in your morning keeps your energy high throughout the day.

Use in Cooking and Baking

You can include oatmeal in different food items like pancakes, cookies and muffins. You can even make oats cutlets or oats crusted chicken for a healthy twist to your regular food option.

The Nutritional Value Difference: Oats Vs Other Grains

Some Debunked Myths on Oats

Even with all the good things, oats get misunderstood sometimes. So let’s clear the air with these truths:

Myth 1 : Oats are only meant for breakfast

Truth: Oats are very versatile and hence can be used from dinner recipes to desserts and smoothies. It can be consumed throughout the day through various meals.

Myth 2 : Oats are high in gluten

Truth: Oats are naturally gluten free. They may include wheat during its processing. Look for gluten free oats option if you are gluten intolerant.

Embrace the Benefits of Eating Oats Today

The advantages of oats are numerous and backed by both research and tradition, ranging from enhancing digestion and heart health to aiding with weight reduction and skincare. Oats are a cost-effective and adaptable complement to your daily routine because of their great nutritional content.
Therefore, you’re doing your health a great favor whether you’re cooking oat dishes or just enjoying a nice bowl of oats.