5 Core Benefits of Eating Oat

Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

Antioxidant

Oatmeal contains high levels of antioxidants.

Specifically, it contains polyphenols, which are plant-based compounds that are rich in avenanthramides.

Avenanthramides are a type of antioxidant that exists almost exclusively in oats.

Avenanthramides can benefit people by:

  • increasing the production of nitric acid, which can lower blood pressure
  • improving blood flow
  • reducing inflammation and itching

Improving insulin response and reducing blood sugar

Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response and possibly reduce blood sugar too.

People with type 2 diabetes may find that incorporating oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish.

A review of research on the benefits of oatmeal for people with type 2 diabetes found that oatmeal has a positive effect on blood sugar control. The authors stated that more research is necessary to test the safety of oatmeal for people with type 1 diabetes.

Providing plenty of vitamins and minerals

Oatmeal is a nutrient-rich food that contains many vitamins and minerals while being low in calories.

Eating low-calorie foods that are high in nutrients can provide a person with the nutrients that their body needs while helping them lose weight or maintain a healthy weight.

Oatmeal contains:

  • magnesium
  • iron
  • phosphorus
  • zinc
  • folate
  • copper
  • vitamins B-1 and B-5

Improving cholesterol levels

There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content.

A 2014 review determined that oatmeal can reduce total cholesterol levels if people consume 3 grams (g) or more of beta-glucan a day.

According to the research, beta-glucan decreased low-density lipoprotein cholesterol, or “bad cholesterol,” but did not affect high-density lipoprotein cholesterol, or “good cholesterol.”

Managing weight

Oatmeal is rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods.

Feeling full can help a person reduce their portion size and achieve their weight loss goals.

Researchers looking at the effect of oatmeal on appetite concluded that it increased fullness and decreased the desire to eat for the next 4 hours.

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