Oats (Avena sativa) are a cereal that are commonly consumed as oatmeal or rolled oats. They may have a variety of possible health benefits, according to some reports.
Porridge, breakfast cereals, and baked goods are the most popular ways to consume them (oatcakes, oat cookies, and oat bread). Oats have become a very popular “health food” in recent decades.
Oats are rich in dietary fiber (more than many other grains) and have a variety of beneficial cholesterol-lowering properties.
We’ll cover any potential health benefits of oats, as well as the evidence that backs up these arguments.
Health benefits
Reduced risk of coronary artery disease, lower cholesterol levels, and lower risk of colorectal cancer are all potential health benefits of oats.
1) Oats and coronary artery disease
In 2008, a paper published in the American Journal of Lifestyle Medicine evaluated a series wresearch that spanned more than a decade.
They discovered that consuming foods high in soluble fiber from whole grains (oats, oat bran, and oat flour) can help lower the risk of coronary heart disease.
They came to the following conclusion:
“Consumption of oats and oat-based products lowers total cholesterol and low-density lipoprotein cholesterol levels while having no negative effects on high-density lipoprotein cholesterol or triglyceride levels.”
2) Colorectal cancer
Researchers from the United Kingdom and the Netherlands pooled data from nearly 2 million people to see whether a high-fiber diet (primarily from whole grains and cereals including oats) is related to a lower risk of colorectal cancer. Their results were published in the British Medical Journal.
According to the report, adding 10 grams of fiber per day to one’s diet reduces the risk of colorectal cancer by 10%. “A high intake of dietary fibre, especially cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer,” the authors concluded.
3) Blood pressure
According to an article reported in the American Journal of Clinical Nutrition, a diet rich in whole grains (such as oats or wholemeal bread) is just as good at reducing blood pressure as taking antihypertensive medicine.
Three portions a day can “significantly reduce cardiovascular disease risk in middle-aged people, primarily through blood pressure-lowering mechanisms,” according to the researchers.
4) Digestion and obesity
Oats can play an important role in improving satiety (the feeling of being full), diet consistency, and digestive, cardiovascular, and general metabolic health, according to a wide-ranging series of scientific reviews published in the October 2014 supplement issue of the British Journal of Nutrition.
Whole grains are often recommended for their gastrointestinal health benefits. The researchers propose a variety of possible health benefits, including better immune health and a lower risk of obesity and chronic disease.
Epidemiological evidence shows that daily intake of whole-grain foods is connected to a lower BMI, according to the supplement (BMI). Eating oats tends to help alleviate hunger and increase feelings of fullness, according to the researchers.
Additionally, oats and their fiber content assist in the smooth functioning of the gastrointestinal tract and may aid in the reduction of constipation.
5) Antioxidants in oats
Oats contain a variety of antioxidant compounds, including avenanthramides, which are polyphenols. By can nitric oxide production, avenanthramides can help to keep blood pressure low. When applied topically to the skin, they can have anti-inflammatory and anti-itching properties.
Nutrition
Dietary fiber — oats are high in beta-glucan, a form of dietary fiber. This form of fiber has been shown to help lower bad cholesterol levels. One cup (81 grams) of dry oats contains 7.5 grams of fiber, the recommended daily intake of fiber is 25 grams for women and 38 grams for men.
Minerals — Oats are high in a variety of essential minerals, vitamins, and antioxidants. 100 grams of oats contain the following nutrients:
- 51 percent of the daily recommended intake of thiamine
- 8 percent riboflavin
- 5 percent niacin
- 6 percent vitamin B6
- 14 percent folate
- 13 percent pantothenic acid
- 26 percent iron
- 44 percent magnesium
- 52 percent phosphorus
- 12 percent potassium
- 26 percent zinc
- 31 percent copper
- 246 percent manganese
Calories — one cup of dry oats (80g) has about 297 calories in it.
Risks
While oats do not contain gluten, they are sometimes grown in the same fields as wheat or barley, and gluten contamination from these crops may occur. As a result, those with gluten allergy or celiac disease should be cautious when consuming oats.
Sources
- Andon, M. B., & Anderson, J. W. (2008, February 1). State of the art reviews: The oatmeal-cholesterol connection: 10 years later. American Journal of Lifestyle Medicine. 2(1), 51-57
http://journals.sagepub.com/doi/abs/10.1177/1559827607309130 - Aune, D., Chan, D. S., Lau, R., Vieira, R., Greenwood, D. C., Kampman, E., & Norat, T. (2011, November 10). Dietary fibre, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies. BMJ. 343, d6617
http://www.bmj.com/content/343/bmj.d6617 - Are oats good for you? https://www.medicalnewstoday.com/articles/270680
- Clemens, R., & van Klinken, B. J. W. (2014). Oats, more than just a whole grain: An introduction. British Journal of Nutrition. 112(S2), S1-S3
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/oats-more-than-just-a-whole-grain-an-introduction/16E593B6FC52969FAF4E295BCE2C5109 - Nie, L., Wise, M. L., Peterson, D. M., & Meydani, M. (2006, June). Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production. Atherosclerosis. 186(2), 260-266
https://www.ncbi.nlm.nih.gov/pubmed/16139284 - Oats nutrition, facts, and calories. (n.d.)
http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2 - Sur, R., Nigam, A., Grote, D., Liebel, F., & Southall, M. D. (2008, May 7). Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity. Archives of Dermatological Research. 300(10), 569
https://www.ncbi.nlm.nih.gov/pubmed/18461339 - Tighe, P., Duthie, G., Vaughan, N., Brittenden, J., Simpson, W. G., Duthie, S., … & Thies, F. (2010, August 4). Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: a randomized controlled trial. The American Journal of Clinical Nutrition. 92(4), 733-740
http://ajcn.nutrition.org/content/92/4/733.short
