Nutritional Benefits of Including Oats in Our Diet
Many of us have developed a habit out of this whole grain because of its varied uses and high nutritional content. This grain makes a filling and satisfying meal, whether it is eaten warm with a bowl of milk, blended into smoothies or baked into wholesome breakfast bars. Which whole grain is it, can you guess? Oats, Yes! One of the several reasons why many of us consume oats is because they keep us feeling full and energised throughout the morning. Let’s Understand more about oats in this article.
Oat is a type of cereal grain. We often consume the plant’s whole seeds as oats and the outer seed layers as oat bran. They’re a great source of important vitamins, minerals, fiber and antioxidants, beneficial in reducing cholesterol, blood sugar levels and help control appetite by making us feel full.
Benefits of Consuming Oats
- It Acts as an Immunity Booster — Oats contain soluble fibre and beta glucan which stimulates white blood cells that are beneficial in fighting off infections caused by fungi, bacteria, viruses and accelerating the healing of wounds.
- It is Beneficial in Lowering Blood Sugar Levels- The high fibre content of oats improves insulin sensitivity and reduces raise in postprandial glucose levels, preventing sharp rises in blood sugar and insulin levels after eating.
- It Aids in Maintaining the Digestive System- Oats are beneficial for our digestive system as they are rich in soluble fibre that increases the time the food spends in the intestines. The fibre content in oats cleans the gut as it travels through it and contributes positively to bowel regularity and the prevention of constipation and colorectal cancer.
- It Improves Heart Health — Oats are rich in antioxidants which are beneficial, in improving the health of the heart by fighting off free radicals. It also acts as a blotting paper that absorbs the cholesterol and help reduce it. The soluble fibre in oats also reduces total serum and LDL or bad cholesterol levels by limiting the absorption of dietary cholesterol in the intestine. This in turn, reduces the risk of coronary heart disease.
Types of Oats
- Whole Oat Groats — This is the oat grain in its most whole, intact form. They retain the high-fiber bran of the grain, which also contains protein, iron, fatty acids and B-vitamins. The texture of oat groats is similar to rice or barley and is great in savory applications, such as oat risotto or a grain based salad and can also be served as a hot breakfast cereal or prepared like rice as a yummy side dish.
- Steel Cut Oats / Irish Oats- This type of oats are produced by chopping the whole oat groat into 2–4 pieces with a steel blade, to give a bit of a chewier texture than the whole oat groat. They have several amazing health benefits such as boosting heart health by lowering LDL (bad) cholesterol and blood pressure, blood sugar control and preventing constipation. They are best used in overnight oats or granola.
- Scottish Oats — This type is less common than steel cut oats. They are made by stone grinding the whole oat groat, which makes them the best oats for porridge.
- Quick Oats — There are a variation of rolled oats, often rolled thinner and sometimes chopped into smaller pieces, giving them a larger surface area and therefore a shorter cooking time. They are great for quick breakfasts, as well as baked goods, overnight oats, smoothies, granola, energy bites and pancakes.
- Instant Oats — This type of oats are the most processed version of rolled oats. They are a good source of carbohydrates, vitamins, minerals and fiber. They also deliver a good amount of protein and fat. As they are often found in processed foods, they are sometimes packaged with unnecessary additives and sugars. Henceforth, when purchasing instant oats, look for nutrition labels.
Ways to Include
- Include them for breakfast as overnight oats. Prepare them in milk instead of water as this method increases oats protein power and adds richness that can help you dial down the sugar.
- Include them as gluten free pancakes and waffles.
- Try including it as oats milk as it lends creamy texture for drinks.
- Include it as oat flour, as it can enhance the texture of food products which can be great addition for healthy snack options such as muffin.
- Include them as healthy oat bars which are a classic, timeless answer to adding more oats to your diet and enjoying the process.
Oats are incredibly nutritious as they are a good source of carbs and fiber, including the fiber beta-glucan and important vitamins, minerals and antioxidant plant compounds. Henceforth, it can be a wise choice if you are looking forward to adding soluble and insoluble fiber in your diet.
References:
https://www.healthline.com/nutrition/foods/oats
https://www.medicalnewstoday.com/articles/270680
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/
