What are the Benefits of Oatmeal?

Breakfast is often considered the most important meal of the day and oatmeal has slowly become a beloved part of morning routines the world over. While it is a staple in places like Europe, North America, and Russia, it wasn’t until recently that developing countries turned to oats. Oatmeal is a great source of all the essential nutrients needed by the body. Oats are grains from the Avena sativa plant and are loaded with fiber, vitamins, and minerals. They are among the healthiest whole grains available. There are different types of oatmeal, such as quick-cooking, steel-cut, rolled, crushed, oat groat, and instant.

All of these are the different ways in which oats are processed to facilitate cooking, without which they aren’t suitable for consumption. The nutritional value of oatmeals is definitely the hero of this grain, especially since it contains avenanthramides. Experts believe that this unique group of antioxidants can protect against heart disease and whole oats are the only food source that provides it.

To help you better understand this natural superfood and learn what it can bring to your diet, take a look at the following benefits of oatmeal.

Nutritional value of oatmeal

Here is the nutritional value of oats for 100g of raw oatmeal.

Calories: 389

Water: 8%

Fiber: 10.6g

Fat: 6.9g

Protein: 16.9g

Carbohydrates: 66.3g

Sugar: 0g

Based on this chart that lists the nutrition facts of oats, protein, and carbohydrates stand out among the other nutrients, thus highlighting how healthy oatmeal can be. Moreover, oats are about 11% fiber, most of which is soluble. This helps slow down digestion and improve appetite control while increasing satiety.

What are the benefits of oatmeal?

Healthy For the Heart

Oats are really healthy and contain a lot of potent antioxidants. Additionally, it contains plenty of polyphenols. Avenanthramides are the main antioxidant in oats. It is well known that antioxidants promote heart health and lower the risk of numerous cardiovascular illnesses. Nitric oxide is a gas that promotes blood vessel dilatation and is produced when antioxidants reduce free radicals. As a result, the heart is strengthened, and the risk of heart disease is decreased since it encourages smooth blood flow. 

Blood Pressure is reduced

While oats may appear like an unlikely candidate to decrease blood pressure, it aids in reducing LDL cholesterol (bad cholesterol), resulting in a reduced chance for plaque formation, i.e., lowering blood pressure, which supports heart health.

Also, according to scientific evidence, oats may only lower blood pressure in those who are already hypertensive. [1]

Increases immunity

Because they include a variety of nutrients, oats help to strengthen the immune system. Neutrophils can fend against numerous bacterial and viral illnesses thanks to the beta-glucan fibre in them.

Suitable for Diabetes

People with type 2 diabetes should eat oats. It lowers the body's elevated blood sugar levels. In the stomach, the soluble fibre beta-glucan congeals into a thick gel, delaying glucose absorption after meals. Additionally, this whole grain has a low glycaemic load and low glycaemic index, which reduces insulin resistance and maintains blood glucose levels.

Oatmeal aids in weight loss

Weight loss is often brought on by eating healthy, burning calories through physical activity, and eating in a calorie deficit. As such, it is smart to consume foods that are nutritionally dense and keep you feeling full for longer. Oatmeal does just that and this is due to the fiber content in it, thanks to beta-glucan in particular. This fiber may also help in the release of the peptide YY (PYY), a satiety hormone, which not only helps reduce calorie intakes but may also decrease the risk of obesity.

Relieves constipation

Infrequent bowel movement is unhealthy and should be addressed sooner than later. While you can rely on laxatives, these are associated with many side effects. As such, opting for a natural solution is ideal, and consuming oatmeal has proven to be effective. Oat bran is rich in fiber, which has been found to relieve constipation, especially in elderly people. This fiber aids optimal gastrointestinal function and can even prevent constipation altogether.

Suitable for Digestion

Beta-glucan fibre is abundant in oats and helps digestive health. Constipation is relieved, and regular bowel motions are encouraged by a fibre-rich diet. It functions somewhat like a natural laxative and aids with digestion. As a soluble fibre, beta-glucan disintegrates quickly in the gut. 

Promotes healthy gut bacteria

The beta-glucan fiber in oatmeal also helps improve gut bacteria. This fiber mixes with water to form a gel-like coating that lines the stomach and digestive tract. As a result, it provides an environment that promotes the growth of healthy bacteria, thus improving gut health.

Enhances Sleep

Oats are a good source of melatonin and have the added benefit of raising serotonin levels, which aid in promoting sleep and enhance the duration and quality of that sleep. In addition, it gives the brain the tryptophan needed to cause sleep.

Reduce Childhood Asthma

According to numerous studies, if given to infants, oats reduce the incidence of asthma development in kids. In addition, its anti-inflammatory characteristics aid in reducing asthma symptoms.

Serves as a rich source of antioxidants

As mentioned earlier, oatmeal is rich in antioxidants and is a source of avenanthramides. There are several benefits to this antioxidant specifically, such as:

• Reduced itching and inflammation
• Lower blood pressure
• Improved blood flow

In general, antioxidants like enterolactone in oats also combat the effect of free radicals in the body. This is important as free radicals can lead to serious conditions like cancer.

Protects From Certain Skin Conditions

There are several skincare products that use oatmeal grain as an ingredient. It is usually listed on such products as colloidal oatmeal and oats have found to be quite effective in treating several conditions. For instance, oats can help treat itchiness and irritation in skin conditions and even alleviate symptoms of eczema. However, it is important to note that this is only applicable when oat-based products are applied to the skin and not when consumed.

Promote Skin Health

Because they help the skin maintain moisture, oats are healthy for the skin. Its ingredients aid in treating acne and lowering excessive skin oil production. Oats' anti-inflammatory and antioxidant characteristics contribute to the provision of healthy and firm skin. It works as a natural scrub and is also beneficial for treating acne. Use its husk as a scrub to eliminate dead skin cells and promote glowing skin. It also aids in easing allergies and other irritation.

Cancer-Preventive Qualities

According to research, eating oats may lower your risk of developing colon cancer. [2] Compared to people who do not consume a diet high in fibre, its abundant fibre characteristic assists people in reducing the risk of colon cancer.

Suitable for Pregnancy

Oats benefit pregnancy since they are rich in protein, fibre, vitamins, and minerals. This whole grain diet can be combined with additional nutrient-dense foods like fruits and vegetables.

How to incorporate oatmeal into the diet?

Most of the time, muesli is consumed for breakfast, but it also goes well with other meals and snacks. To consume more muesli, try these easy but beneficial methods:

• Burgers or meatloaf will be healthier with oatmeal in place of bread crumbs
• Make a lentil loaf with oats for a delicious meatless supper
• Rather than eating unhealthy treats, make oatmeal cookies
• By adding soy sauce and green onions to your oatmeal, you may create a simple savoury dish
• Make overnight oats and eat a small amount whenever you feel hungry
• Make your granola by combining nuts, dried fruit, and oats
• Muesli and unsweetened fruit can be combined with plain yoghurt to provide a nutritious breakfast or snack
• Fruit can be topped with a crumble of flour, oats, and sugar to make a crisp
• To the pancake batter, add oats. They should first be processed in a food processor for a smoother texture

Oats are now a part of several Indian recipes that are known for unique textures and tastes. However, for simplicity, here is a short rundown of what you need to do to make a quick bowl of breakfast oatmeal.

Preparation of oats

• Use the type of oatmeal you desire
• Bring 1.5 cups of water or milk to a boil
• Add 1.5 cups of oats and stir
• Reduce heat to medium
• Continue simmering for the duration indicated on the packaging
• Add sweeteners or spices, as per taste

Based on the type of oats you’ve chosen, the cooking time varies. For steel-cut, rolled, or crushed oats, you will need to simmer for about 10 to 20 minutes for it to completely cook. For the oat groat variant, it will take longer, up to 60 minutes. Finally, the instant variant is usually the quickest and allows you to get your oatmeal ready in a few minutes; however, it is the most processed of the lot.

Things to keep in mind before consuming oatmeal

The health advantages of muesli can be increased by using specific varieties and cooking techniques. These may consist of the following:

• Old-fashioned oats: Old-fashioned or steel-cut oats have more soluble fibre, which can help control blood sugar. They require very little processing to digest
• Healthy Fat and Protein: Enjoy your muesli with a protein or healthy fat, like Greek yoghurt, nut butter or eggs. Your blood sugar can be stabilised by adding 1 to 2 teaspoons of chopped pecans, walnuts, or almonds because they are high in protein and good fat
• Cinnamon: Cinnamon is a powerful anti-inflammatory, full of antioxidants, and it may help lower the risk of heart disease. Adding cinnamon to your oatmeal can enhance its benefit
• Berries: Berries can serve as natural sweeteners and provide vitamins and antioxidants. They will also make your oatmeal more filling
• Water or Low-fat milk substitutes: Water, milk substitutes, or low-fat milk can all be added to prepare oatmeal muesli. They enhance nutrition without significantly increasing fat intake. However, the quantity of milk used counts towards your meal's total amount of carbohydrates. Muesli can be made with water if you're attempting to cut calories and fat.
• Protein powder with less sugar: While reducing carbs, adding protein powder can boost the protein composition of the oatmeal

Some varieties of muesli and cooking techniques may lessen their nutritious value or raise your blood sugar levels. Examples of things to stay away from include:

• Instant Oats: While oats that are pre-packaged or are instant with additional sweeteners can be prepared more quickly, they frequently include salt and sugar and have less soluble fibre
• A lot of dried fruit: A tablespoon of dried fruit can contribute a lot of carbohydrates, so avoid using it in excess. Some kinds also have sugar added to them
• Too much sweetener: Adding sugar, honey, brown sugar, or syrup—sugar that contains calories—can drastically increase your blood sugar levels
• Cream: Making muesli with cream or whole milk may result in an increase in calories and fat

Do’s and don’ts when eating oatmeal

• Don’t add too much sugar or honey
• Don’t rely on ready-to-eat packaged oats
• Do choose the right toppings
• Do measure your intake

What are the precautions to take while eating oatmeal?

Even though oats are one of the most popular cereals in the world and are supported by numerous scientific studies and publications, we should always exercise caution and take preventive measures because some voices in the field of biological nutrition are cautioning us about specific oat-related issues. [3]

Abdominal Swelling

Oats can cause mild stomach bloating, which is uncommon in healthy people. Changing our diet abruptly, such as moving from eating little fibre to eating a lot of oats without a gradual transition, can cause this impact. In this instance, the swelling may also result in cramping and gas in the stomach area.

To avoid this issue, we must gradually increase the number of oats we consume to get the right dose for our goals.

Build-up of Gas

Although it is not completely digested, fibre is a substance that aids in digestion. It passes through the stomach and small intestine before arriving in the colon of the large intestine, where microorganisms break down the fibre and release gas—bloating results from an accumulation of these gases when they are retained. Due to the pressure of this gas mass on the walls of the stomach and intestine, you are likely to experience stomach pain in this condition.

Incorporating oats gradually into our diets while soaking them to denature specific proteins is a highly efficient strategy to prevent this.

Caution for Patients with Diabetes

Oats have a high amount of carbohydrates, although having a low glycaemic index, so diabetic people must take precautions when consuming them. In addition, the amount of carbs consumed each day needs to be carefully measured.

Anaemia

Eating oats in oat bran form poses a significant risk for anaemia, which is brought on by iron deficiency. This is because this diet prevents the full absorption of iron from the gastrointestinal system into the bloodstream.

Gluten sensitivity

Oats are entirely off-limits to anyone with celiac disease or gluten intolerance. This essential protein subset is absent in oats. However, it must be remembered that it is very difficult to stop oats from contaminating other cereals when they are being manufactured. This makes it very challenging to guarantee the absence of gluten. Remember that those intolerant to it respond negatively to even milligrams of this chemical.

While oatmeal is generally good for health, there are few side effects that are possible. Here are a few common risks to take note of:

• Allergic reactions to the gluten content
• Bloating
• Flatulence
• Stomach pain
• Reduced absorption of iron in the intestinal tract

Types of oats

Oats Can Be Found in a Variety of Forms, Including:

• Old-fashioned or Rolled Oats
• Oat Groats
• Irish oats or steel-cut Oats
• Scottish Oats
• Instant or Quick Oats
• Oats Flour

The best type of oats is steel-cut varieties because:

• They are produced using steel blades to chop oat grains, preserving the bran, endosperm, and germ
• They are oats in their least processed form
• They are nutrient-dense to the hilt

Popular Oat Recipes you Can Try

Banana Oat Smoothie

What You Need:

• Old-fashioned oats, 1/4 cup
• Plain low-fat yoghurt, 1/2 cup
• A single banana, cut into thirds.
• Milk without fat, 1/2 cup
• 1/4 teaspoon of cinnamon powder
• Honey, two tablespoons

Directions:

• Ensure ingredients are combined
• Blend the mixture until it is smooth
• Serve right away, preferably cold

Oatmeal Apple Pie

What You Need:

• Old-fashioned oats, 1 cup
• Almond milk in two cups
• One apple, thinly sliced
• Two teaspoons of cinnamon and two teaspoons of maple syrup
• 1 cup of apple sauce without sugar

Directions:

• Oats, almond milk, cinnamon, and maple syrup should all be combined in a medium saucepan. Till most of the milk is absorbed, heat on low flame
• Add the applesauce, then thoroughly whisk
• Wait for the milk and applesauce to absorb (this could take 20 minutes)
• Serve after removing from heat

This muesli recipe can help you lose weight. It increases metabolism and supports weight loss goals.

Chocolate Oat Bars

You Need:

• Chocolate chips, half a cup
• 1 cup of flour, wheat
• Fat-free condensed milk, one-third cup
• Baking powder, 1/2 teaspoon
• 12 cups of traditional oats
• Baking soda, half a teaspoon
• 1/4 teaspoon salt
• 1/4 cup of soybean or canola oil
• Brown sugar, 1/4 cup
• One teaspoon of vanilla extract
• One egg
• Two teaspoons of traditional oats
• Two teaspoons of softened butter

Directions

• In a large saucepan, warm the milk and chocolate chips slowly. Up until the chocolate melts, continue stirring. Leave it alone. The oven should now be heated to 350°F. Apply cooking spray to a square pan
• In a sizable bowl, combine the flour, half a cup of oats, salt, baking soda and baking powder. Place aside
• Use a fork to mash the oil, brown sugar, vanilla, and egg in a medium bowl. Once everything is thoroughly incorporated, stir this into the flour mixture. Half a cup of dough should be set aside for topping
• The leftover dough should be patted into a pan before applying the chocolate mixture. The butter and two tablespoons of oats should be added to the reserved dough. Fork-mix the ingredients until they are crumbly. Spread out the oat mixture in tiny spoonfuls over the chocolate mixture
• The top should be firm and brown after 20 minutes in the oven. Give it about 1 1/2 hours to cool
• Serve

However, regardless of the benefits, keep the risks in mind and avoid complications altogether by seeking professional advice. With the healthcare platform provided by Bajaj Finserv Health, you can get in touch with the best nutritionists in your area and ensure that your diet actually gives you the results you desire. What’s more, you can also book appointments online, and consult with doctors virtually over video. This makes remote healthcare a reality and helps you get the care you need without any restrictions. This platform also allows you to track your vitals and maintain digital patient records, which can then be shared with medical professionals as needed. Get the best healthcare benefits right at your fingertips!

FAQs

Is it good to eat oatmeal every day?

The high fibre content and prebiotic properties of muesli may have multiple health benefits for your body. The benefits of oats muesli include:

• Lower blood sugar and cholesterol levels
• Lower risk of heart disease and diabetes
• An excellent source of fibre

These benefits of consuming muesli would be sufficient on their own, but it also supports digestive and gut health. Making oats a regular part of your diet may reduce your chance of developing diseases, promote the health of your gut, ease bowel motions, and help you feel fuller for longer. 

How many oats can you eat per day?

If your daily calorie intake exceeds 2500, you may have up to one cup of dry oats. Oatmeal is often served as a mixture of 1/2 cup dry oats and 1 cup water or 1 cup of low-fat or skim milk. Dry oats have 150 calories per half cup, making them a low-calorie breakfast option. 

Can we eat oats daily two times a day?

Eating oats twice a day is one of the many effective ways to lose weight. Some people believe eating muesli daily can aid in weight loss, while others are still determining the wisdom of eating it twice daily. The truth is that before starting any weight loss programmed, you should always speak with a doctor.

What is the healthiest way to eat oatmeal?

By far, the healthiest way to consume oats is by packing your breakfast bowl with a little extra protein, which raises the bar for our favourite breakfast food. Unfortunately, even though oats have so many fantastic nutritional advantages, it lacks a little protein. If you want to boost protein quickly, try adding a dollop of yoghurt, a spoonful of nut butter, or a scoop of protein powder.

Can I eat oatmeal at night?

Muesli at supper may help ward off insomnia and discourage late-night munching. A great nutritious alternative for dinner or even a late-night snack is muesli. Oats are high in fibre, which will aid in preventing night-time hunger. In addition, it induces a state of calm and promotes restful sleep.

What is the difference between oats and oatmeal?

Whole grain oats with a cylindrical shape that are raw and undisturbed are referred to as "oats." They are frequently fed to animals. They are unprocessed but occasionally referred to as steel-cut oats since they are randomly sliced into smaller pieces than the entire grain. 

Rolls of oats are usually finely chopped into muesli so that they may be prepared quickly. They have more flesh. Even so, the cereal made from grain is typically available as instant or 1-minute oats.