Oats: Nutritional Value, Benefits, Types, Uses and Recipes

Breakfast is often considered the most important meal of the day and oats have 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. Naturally, this begs the question, what is oats? Simply put, oats are grains from the Avena sativa plant and are loaded with fibre, vitamins, and minerals. They are among the healthiest whole grains available and are a great source of all the essential nutrients needed by the body.

There are a few 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. Oats's nutrition value 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.

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 oats has proven to be effective. Oat bran is rich in fibre, which has been found to relieve constipation, especially in elderly people. This fibre aids optimal gastrointestinal function and can even prevent constipation altogether.

Aids 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 fibre content in it, thanks to beta-glucan in particular. This fibre 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.

Promotes healthy gut bacteria

The beta-glucan fibre in oatmeal also helps improve gut bacteria. This fibre 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.

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.

Offers relief from certain skin conditions

When it comes to oats, food is the first use that comes to mind. However, there are several skincare products that use this 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.

How to Eat Oats

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.

Recipes of Oats

Overnight oats

Combine old-fashioned oats with milk (dairy or non-dairy), yogurt, fruit, and spices to make overnight oats. Then let the mixture sit in the fridge overnight. In the morning, you'll have a delicious and healthy breakfast waiting for you! There are endless possibilities when it comes to flavoring your overnight oats. Get creative and experiment with different ingredients. Some of our favorite flavor combinations include:

• Strawberry and banana
• Maple and brown sugar
• Peanut butter and chocolate
• Cinnamon and raisin

Oats and fruit smoothie

Combine rolled oats, your favorite fresh or frozen fruits, and a little milk or water in a blender and blend until smooth. If you want extra protein in your breakfast, add a scoop of protein powder to this smoothie. Just be sure to use a quality powder that doesn't have too many additives. And if you're looking to boost the fiber content of this smoothie, add a handful of spinach or other leafy greens. They'll blend right in, and you won't even taste them!

Baked oats

Ingredients:

• 1 cup rolled oats
• 1 cup of milk of your choice
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 1/4 teaspoon cinnamon
• 1/2 cup chopped fruit of your choice
• 1/4 cup of nuts or seeds of your choice

Instructions:

1. Preheat your oven to 350 degrees Fahrenheit

2. In a large bowl, combine the oats, milk, baking powder, salt, and cinnamon

3. Stir in the chopped fruit and nuts or seeds

4. Pour the mixture into a baking dish and bake for 20-25 minutes or until the oats are cooked

5. Enjoy your baked oats hot out of the oven or store them in the fridge for future breakfast or snack

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 meal ready in a few minutes; however, it is the most processed of the lot.

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

Risks to Eat Oats

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

Simply based on the oats nutrition facts alone it is clear that oatmeal is good for you and should be part of a healthy breakfast or snack. As a matter of fact, the instant variant of oatmeal is something you can rely on no matter the occasion as it doesn’t take that long to cook. Some brands even make it as simple as adding hot water and letting it cook for a few minutes before it's ready to consume. For those on the go, this serves as a viable solution to getting many of the numerous essential nutrients required by the body, along with soluble fibre, in order to maintain a good energy balance throughout the day.

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 find 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. You can also track your vitals and maintain digital patient records, which can then be shared with medical professionals as needed. With this platform, you get all these benefits and more, right at your fingertips.