WATCH: Oats offer multiple heath benefits

Oats have a reputation of being healthy – but exactly how healthy?

In its article, Healthline explained that oats are among the healthiest grains on Earth.

This whole-grain food is commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk/nutmilk, and often referred to as porridge.

Oats is often included in smoothies, muffins, granola bars, cookies and other baked goods.

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Check out Healthline’s nine evidence-based health benefits of eating oats and oatmeal:

1. Oats are incredibly nutritious

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup of dry oats contains:

Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI

Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.

This means that oats are among the most nutrient-dense foods you can eat.

2. Whole oats are rich in antioxidants, including avenanthramides

Oats contain many powerful antioxidants, including avenanthramides, which may help reduce blood pressure and provide other benefits.

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3. Oats contain a powerful soluble fiber called beta-glucan

This soluble fiber reduces cholesterol and blood sugar levels, promotes healthy gut bacteria and increases a feeling of fullness.

4. It can lower cholesterol levels and protect LDL cholesterol from damage

Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation (which causes much damage to the body).

5. Oats can improve blood sugar control

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

Add cinnamon to your oats: So much more to cinnamon than meets the eye 

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6. Oatmeal is very filling and may help you lose weight

Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of a satiety hormone.

7. Finely ground oats may help with skin care

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin (by applying it directly to the skin). It may help relieve symptoms of various skin conditions, including eczema.

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8. They may decrease the risk of childhood asthma

Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats may help relieve constipation

Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

How to incorporate oats into your diet

Here is a very simple way to make oatmeal:

• 1/2 cup rolled oats
• 1 cup (250 ml) of water or milk/nutmilk
• A pinch of salt
• Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

Add some turmeric into your oats: Improve your health with turmeric 

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To make oatmeal tastier and even more nutritious, you can add cinnamon, fruit, nuts, seeds coconut cream, peanut butter or yogurt. Oats are often included in baked goods, muesli, granola and bread.

Note: Although oats are naturally gluten-free, they are sometimes contaminated with gluten because they may be harvested and processed using the same equipment as other grains that contain gluten.

Healthline recommends that if you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

Read the original, in-depth article and more great content on Healthline. 

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