Oats Benefits: Advantages of Adding Oats to Your Diet

Blogs08 Mar 2024

When you’re trying to lead an active and healthy lifestyle especially post 40s, it can be hard to manage exercise, diet, work and family. Sometimes, you just need uncomplicated and healthy ingredients that can be prepared in a jiffy and still give you a punch of nutrition. Oats is exactly one of those ingredients! This unassuming grain can transform into a comforting bowl of goodness, giving you a host of advantage of oats. In this article, we will take you through the secrets behind your box of oats, including oats nutritional value, advantages of oats and why they deserve more of your attention!

What are Oats and Oatmeal?

Oats are whole grains harvested from oat plants, scientifically known as Avena Sativa. These grains are then processed to create oatmeal, a porridge-like, mushy and warm breakfast meal. Today, the terms ‘oats’ and ‘oatmeal’ are used interchangeably, and oatmeal is a popular breakfast option with many creating their unique recipes with oats. Oats work well with milk and water along with a selection of fruits and nuts and chia seeds too. The number of overnight-soaked oats viral recipes on social media today are countless and this only cements the fact that oats and nutrition go hand in hand!

Health Benefits of Oats

The raving reviews of oats are right. There are many benefits from oats that you can get. Here are a few important oatmeal advantages you should know about:

1. Promotes Heart Health

Higher levels of cholesterol are a major implication for heart diseases. Oats are a source of beta-glucans, a soluble fibre, that may help in lowering cholesterol levels which decreases the risk of heart diseases. While oats and their links to cardiovascular health require more research, adding them to your diet will only help in fighting the risks of heart issues.

2. Balances Blood Sugar

As we age, shooting blood sugar levels can be worrying. Research suggests that the beta-glucans present in oats might have a positive effect on the blood glucose levels of type 2 diabetes patients and hence can be recommended to them. So, not only does your wholesome bowl of oats help as a quick breakfast fix, but it also might help in diabetes management as well!

3. Helps in Weight Loss

Maintaining a healthy weight becomes more challenging with age. Oats, being a high-fibre food, promote a feeling of fullness, curbing hunger, and delaying food intake which could be a strategy to combat excess weight.

4. Improves Digestive Health

Oats contain unique phytochemicals such as high beta-glucan, and phenolics which may have positive effects on the gut environment, regulating metabolism and improving the overall digestion. Beta-glucan mixes with water and transform into a gel-like consistency which then moves slowly through the digestive tract. This may help you keep full for a longer period of time and aid in nutrient absorption.

Nutritional Value of Oats

To appreciate the oats benefits, it's essential to understand the oats' nutritional value. Oats are a great source of complex carbohydrates, providing a sustained release of energy. They are also rich in essential minerals like iron, magnesium, and zinc, crucial for various bodily functions.

Nutritional value of oats:

Starch: 60% Proteins: 11-15% Dietary fibre: 2.3–8.5 % Calcium: 0.54 % Iron: 0.047 % Thiamine: 0.002 % Riboflavin: 0.001 % Niacin: 0.032 %

Can Oats be unhealthy?

Oatmeal is a great addition to your diet if you are looking for a quick and healthy breakfast option to suit your weight loss needs. However, for those with a sensitive stomach, oats may cause bloating and gas. Additionally, it’s helpful to look at the nutritional information behind a packet of oats and choose options that are low in added sugars if you’re looking for healthier options.

Simple Recipe for Oat

Now, here’s a nourishing and delightful oatmeal recipe for you to try.

Fruit and Nut Oatmeal Bowl

Serves 1

Ingredients: ● 1 cup rolled oats ● 2 cups milk or water ● 1 banana, sliced ● A handful of mixed nuts (almonds, walnuts) ● 1 tablespoon honey

Instructions:

● Cook oats in milk or water as per package instructions.

● Top with sliced bananas and mixed nuts.

● Drizzle with honey for a touch of sweetness.

● This quick recipe not only exemplifies the ease of incorporating oats into your diet but also introduces a burst of flavours that will make your taste buds dance.

In conclusion, oats emerge as the underrated gem for those in pursuit of a healthier lifestyle, particularly for people in their 40s to 60s. By embracing the oats benefits, not only do we enhance our well-being, but we also improve our daily routines with delicious, quick and nutritious options. So, let the journey to better health begin with a warm bowl of oats – a simple yet powerful choice for a healthier, happier you!