Six best Evidence-Based reasons to Eat Oatmeal and Oats

Are Oats Healthy?
THE BASE INGREDIENTS FOR GRANOLA

Virtually every nutritionist on the planet screams that oats are a healthy food. I certainly don’t propose to argue with that basic premise, but there is a caveat, not all oats are created equal. Oats are a whole grain, but the more processed the oats are, the less healthy they potentially become. In short, the finer the oats become during processing, the more fiber is removed.

What Are oats

Oats, or Avena sativa, are a type of cereal grain belonging to the Poaceae grass family of plants. The grain is the edible seeds of oat grass, which is what ends up in our breakfast bowls. Oats are most prized for their nutritional value and health benefits, even though they tend to polarize public opinion regarding taste and texture. The Food and Drug Administration allows the use of a health claim on food labels, associating a reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats. Oatmeal is also a great food if you are trying to lose weight and, hunger at bay due to its high water and soluble fiber content.

What Are The 6 Types of Oats and how are they Processed(Avena sativa)?

  1. OAT GROATS – Oat groats are the least processed form of the whole grain. Only the hard outer husk has been removed from the unprocessed oat kernel. Because they are the least processed form of oats, they take the longest time to cook. The advantage of using these oats is they have to be cooked on the hob, or the stove top, they can’t be nuked in the microwave.
  2. STEEL CUT OATS – Steel cut oats are popular in Ireland. During the production process, the whole oat groats are cut using steel blades. When they are cooked, they have chunkier pieces in them, and they are chewier, because they have texture because they have not been cut evenly.
  3. ROLLED OATS – Rolled oats are steamed oat groats. This steaming process makes them softer, but then they rolled into flat pieces by compressing between steel rollers. Rolled oats can be used to make porridge, but the most common use is they form the basis for granola.
  4. SCOTTISH OATS – Scottish Oats are the result of grinding the whole oat groats between stones. This makes the resulting oats finer, and some people would argue that this results in the perfect texture for porridge. Certainly Quaker oats market them as “Sottish oats”.
  5. QUICK OATS – Quick Oats are a more processed form of rolled oats. They have been steamed, but they are then cut into smaller pieces so that they cook faster.
  6. INSTANT OATS – Instant oats are the most processed form of the whole grain. They haven’t just been steamed, they are pre-cooked after being cut into very tiny pieces. These are the types of oats that are the porridge equivalent of ramen noodles. They have lost fiber during the processing, but worse than that, they are often sold with added sugar.
In summary
The more the oat is processed by whatever means the more fiber and goodness is stripped from the bran. For the healthiest breakfact use the groats or steel cut oats. Not only is there a nutritional advantage there is also improved texture. Fast oats are instant oats have been processed to little more than oat flour, they are mushy when cooked. In short they have the texture od wallpaper paste.

Nine evidence-based Reasons Oats Are So Healthy?

1. Porridge is a whole grain and Nutrient Dense

Porridge is a whole grain, and they are also nutrient dense. According to the National Cancer Institute, nutrient dense food is a food high in goodness and nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, eggs, beans, and nuts.(1 Trusted Source)

Oats are an excellent source of fiber, including beta- gluten(2 Trusted Source). β-Glucans are a group of biologically-active fibers or polysaccharides from natural sources with proven medical significance. β-Glucans are known to have antitumor, anti-inflammatory, anti-obesity, anti-allergic, anti-osteoporotic, and immunomodulating activities. 

As you can see from the nutrition facts on the right, 80g dry weight of porridge, or one serving provides one fifth of your protein requirements daily. (3 Trusted Source )

Porridge is packed with vitamins and Minerals

WHOLE GRAIN OATS

2. Oats can lower cholesterol levels and protect LDL cholesterol from damage.

Heart disease is a major cause of death globally, despite the fact that many people understand the risk. Virtually all the evidence points to the fact that having high cholesterol levels is a major risk factor. Oats contain a soluble fiber called beta-glucen it increases the release of cholesterol rich bile, effectively this reduces the levels of cholesterol circulating in your blood.

LDL cholesterol, which is recocnized as bad cholesterol, oxidizes when it reacts with free radicals. This causes the body to age. Many medical studies have reported that beta-glucen fiber in oats reduces total cholesterol levels.(4)As there are two forms of β-glucans, insoluble and soluble forms, they are able to interact with lipids and biliary salts in the bowel and consequently reduce cholesterol levels. Bad cholesterol can react with free radicals and this is an important step in the progression of heart disease.

Oats prevent the oxidation of LDL or bad cholesterol. Oxidation is the process that occurs when the bad cholesterol collides with free radicals. Free radicals are compounds that can cause harm if their levels become too high in your body. Free radicals are linked to multiple illnesses, including diabetes, heart disease, and cancer. Your body has its own antioxidant defenses to keep free radicals in check. One major risk factor for heart disease is high cholesterol.

WHOLEGRAIN OATS AND ROLLED OATS

3. Oats Help to Stabalize Blood Sugars?

Oats help stabilize your blood sugar. Elevated blood sugar levels over time, will very often result in Diabetes. Diabetes is not serious, but the inevitable complications are loss of sight, kidney disease, loss of limbs, and a serious risk of heart disease. Type 2 diabetes is the most common form of diabetes, in 2022, affecting 30 million adults in the US. It occurs when the body doesn’t use insulin properly. It is a known risk factor for heart disease—the No. 1 killer of American adults.

The beta-glucan in oats is thought to lower blood sugar, which helps control diabetes. This is because the beta-glutan forms a thick jelly in your stomach, which delays the release of sugar.(5 Trusted Source)

4. Unprocessed oats are rich in antioxidants.

Uncut oats are high in antioxidants especially avenanthramides, which are almost uniquely found in oats. (6 Trusted Source). Avenanthramides (AVA) are a group of diphenolic acids found only in oats that have anti-inflammatory and antioxidant effects.

Medical research has shown that avenanthramides increase the production of nitric oxide in the bloodstream. Nitric oxide widens the walls of the blood vessels as it passes through the body, and this leads to better blood flow because there is more space for the blood to travel through. (7 Trusted Source)

5. oats can Promote Weight Loss because they Make you Fuller for longer.

Most people notice that oatmeal or porridge for breakfast makes them feel fuller for longer. An oatmeal breakfast can sustain you all the way to lunchtime. (8Trusted Source). The feeling of fullness will help you not to snack on calorie-laden, sugary foods mid morning. Eating less calories can help with weight loss.

The feeling full effect is attributed to the beta-glucan in oatmeal. Peptide is a gut hormone, it signals to your body it’s time to stop eating because you are full. The release of the peptide hormone is encouraged when you eat oats . Beta-glucan in oats make you feel fuller sooner, and stop eating, you eat less, and why oats are recommended for weight loss. (9Trusted Source).

6. oats May Decrease the Risk of Childhood Asthma

The most common chronic condition in children in the USA is Asthma(10Trusted Source). Asthma is an inflammatory disease. The bronchial tubes carry air to and from the lungs, asthma occurs when these are inflamed. Not all children display the same symptoms, but coughing, wheezing and shortage of breath are common. Medical research has indicated that introducing oats early in life may protect children from developing asthma (11.Trusted Source).

are oats Healthy?

Oats are one of the healthiest wholegrains you can eat. Oats are safe to eat daily, and many nutritionists recommend babies should start to eat oats at six months.According to a 2018 study published in the journal Food Research International, polyphenol antioxidants found in oats possess antioxidant and anti-inflammatory properties.

Oxidation stress is an imbalance between the production of free radicals, which damage the cell structure, and the ability of the immune system to mop up free radicals. Polyphenols get down and dirty on a cellular level. They reduce oxidation and therefore reverse the signs of aging. They protect against strokes, heart disease, and type 2 diabetes.

Overall, oats are one of the healthiest breakfasts you can eat. However, don’t add added sugar to your oats, because you can quickly turn a healthy breakfast into something that makes you fat.

Oats help make you feel full, and the beta-glucan  helps to control blood sugar, but you cannot live on oats alone. Add fresh fruit to sugar to vary your nutrients.

Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing the risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.

Nutritionally speaking, and, if you follow the recipe above. The only danger is loading the porridge with massive levels of sugar and cream or other unhealthy toppings.

Oats are healthy for everyone who is not allergic to oats, any age and gender. Modern medical research would indicate that there are benefits to introducing oats to babys’ diet from six months old. There are no contra indications to eating oats at any time, even in pregnancy. Oats are healthy for both mother and baby.

  1. British Cancer Association
  2. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future
  3. Nutritional value of oats
  4. beta-glucans
  5. Oats can help lower blood sugar
  6. Avenanthramides
  7. Vascularization
  8. Satiety
  9. Hormonal Release
  10. Asthma in kids
  11. Protection from Childhood Asthma

About Catherine

Hello! My name is Catherine, and I am a life and business coach. I practice and teach a holistic lifestyle, which looks at all aspects of life and health. I believe we all have a responsibility to take charge of our health. Ill health is DIS – EASE, an imbalance in the body. and our bodies are capable of healing anything.

The first step is the mindset, altering the way we think so we can abandon the victim consciousness and take charge of our lives and our health. Do I practice what I preach and teach? You bet I do. The last time I went to the doctors was in 1976. Don’t get me wrong, modern medicine has its place. If I have a broken leg, and the bones are sticking out, I dont want rainbow farts and platitudes, I want a cast . Anything else – no way, there are more helpful ways than “pharma” intervention.

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4 Comments

  1. I definitely loved every little bit of this post. I live in the alps in Northern Italy, and you need a substantial breakfast on cold Winter mornings. I prefer a healthy option. Sometimes I use polenta to make polenta porridge

  2. Thanks for your blog about oatmeal recipes. Many people think that oatmeal recipes are old fashioned, but it just shows they are still a healthy breakfast option

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