Health Benefits of Oats

Health Benefits of Oats

Oats is a species of cereal grain grown for its seed. High in fibre, while oats are primarily used as livestock feed, it is suitable for human consumption in the form of oatmeal and rolled oats. This grain gains its distinctive flavour from the roasting process it undergoes after it’s harvested and cleaned. This process, however, does not strip it off its fibre and other nutrients.

Oats are high in magnesium, calcium, phosphorous, selenium, magnesium and zinc. It’s a good source of carbohydrates and proteins; in addition it is high in dietary fibre content and is also low fat.

1. Blood Sugars 
Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes. Oat beta-glucan slows the rise in blood glucose levels following a meal and delays its decline to pre-meal levels. Here's how it works. As the beta-glucan in the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. This in turn slows down digestion and prolongs the absorption of carbohydrates into the bloodstream. This means dramatic changes in blood sugar levels are avoided.

2. Anti Cancer
Oats, like other grains and vegetables, contain hundreds of phytochemicals. Many phytochemicals are thought to reduce a person's risk of getting cancer. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer. Most of the research has been focused on breast cancer, but similar effects are expected on other hormone-related cancers such as prostate, endometrial and ovarian cancer. International research has shown that women with a higher intake of dietary fiber have lower circulating estrogen levels, a factor associated with a lower risk of breast cancer. The insoluble fibers in oats are also thought to reduce carcinogens in the gastrointestinal tract.

3. Blood Pressure 
A daily serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

4. Bowel Function 
Oats have high fiber content. Fiber is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber. Insoluble fiber does not dissolve in water. It is spongy and absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the gut, relieving constipation.

5. Weight Control 
As the soluble fiber of oats is digested, it forms a gel, which causes the viscosity of the contents of the stomach and small intestine to be increased. The gel delays stomach emptying making you feel full longer which helps with weight loss. New research suggests that children between ages 2-18 years old who have a constant intake of oatmeal lowered their risk of obesity. The research found that the children who ate oatmeal were 50% less likely to become overweight, when compared to those children that did not eat it.

6. Athletic Performance 
Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

7. General Health and Longevity 
Oats have a higher concentration of well-balanced protein than other cereals. Oats contain phytochemicals (plant chemicals) which have been associated with protection from chronic disease such as cancer. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain. Amino acids are essential proteins that help facilitate optimum functioning of the body. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium. Oat beta-glucan also appears to help speed up response to infection, which may result in faster healing. According to a new study, it was discovered that beta glucan can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing.