The Powers and Benefits of Oats
Oats aren’t just for breakfast anymore! This powerhouse grain has quickly risen in popularity for its diversity in multiple culinary uses and powerful health benefits.
Oats contain an array of nutrients including fiber, biotin, iron, magnesium and thiamine. Also, they are good sources of protein as one half-cup serving of dry oatmeal provides 6 grams of protein which is comparable to the amount provided in a single egg.
The Benefits
The nutrients that are provided in oats can lead to many health benefits such as improvement of gut health, glycemic control, weight management and improvement in heart health.
Gut Health
Oats contain both insoluble and soluble fiber which help keeps the gut balanced. Insoluble fiber helps to prevent constipation while soluble maintains gut regularity and reduces inflammation.
Glycemic Control
Soluble fiber attracts water in the gut, forming a gel, which helps to slow down digestion and prevents huge spikes in blood sugar and reducing insulin responses. Thus, improving insulin sensitivity and maintaining glycemic control.
Weight Management
Due to Beta Glucan, the soluble fiber found in oats, hunger levels can be moderated leaving one to feel fuller longer and satisfied. This helps decrease overconsuming unnecessary calories which can lead to weight gain.
Heart Health
It is no secret that oats and fiber have long been purported for their positive effect on cholesterol levels. The gel that oats form in the gut binds to cholesterol which supports heart health.
Choosing the Right Oats
There are different kinds of oats that can be found in the local grocer, so it is important to be able to identify the right one with the most benefits.
Oat Groats
Oat Groats are known as whole oats and are the least processed. They are lower of the glycemic index scale and helps to control blood sugar.
Steel Cut Oats
Steel Cut Oats may take longer to cool but they are the least processed after oat groats and contain the highest amount of fiber.
Rolled Oats
Rolled Oats are oats that rolled flat to make them easier to cook. Because most of the bran is removed they have a lower fiber content.
Instant Oats
Instant Oats are typically found in a single serving package and can contain less fiber, and more added sugar. So read the label to make the best choice.
Oat Recipes
- Apple Butter Muffins – Almond Butter Muffins Recipe | Quaker Oats
- Black Bean Oatmeal Burger – Black Bean Oatmeal Burgers Recipe | Quaker Oats
- Expresso (Coffee) Overnight Oats – Coffee Overnight Oats – Fit Foodie Finds
- Fruit and Nut Oatmeal – Healthy Oatmeal Recipe With Fruits and Nuts – Forks Over Knives
- No Bake Energy Bites – No-Bake Energy Bites Recipe
- Peach Crisp – Mom’s Peach Crisp Recipe
Reference –
Mayo Clinic
Hou, Q., Li, Y., Li, L., Cheng, G., Sun, X., Li, S., & Tian, H. (2015). The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients, 7(12), 10369–10387. https://doi.org/10.3390/nu7125536
Always, speak to your health provider for individualized recommendations.
– Dana Gardner, Registered Dietitian, MS, LD/N
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