Oats can be a great addition to a healthy diet and are naturally gluten-free. They can be eaten as oatmeal porridge for breakfast, added to baked goods, and more. In one study from , the health of participants with inactive quiescent UC who ate oat bran daily for 24 weeks was maintained, and they did not experience their symptoms getting worse.

This suggests oats can be consumed every day. Consuming an excess amount of oats may also lead to decreased nutrient absorption.

The nutrient composition of oats and wheat is different, but both contain carbohydrates, protein, vitamins, and minerals. Minerals you can find in both wheat and oats at similar levels include magnesium , zinc, and iron.

Oats are also naturally gluten-free, while wheat is not. Oats are a type of grain, which is a kind of carbohydrate. Oats refers to the grains or seeds of the oat plant.

You use oats to make oatmeal, which is a type of porridge. Oats are, in fact, among the most nutrient-dense foods you can eat. This means they are often considered a superfood. That said, there is no formal definition of the term superfood.

Oats are a nutritious food packed with important vitamins, minerals, and antioxidants. Oats have unique components like the soluble fiber beta-glucan and antioxidants called avenanthramides. Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, and reduced constipation.

In addition, they are very filling, can be enjoyed several ways, and have many properties that should make them a food helpful for weight loss. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY.

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This is a list of 15 healthy foods that are incredibly filling. This is a detailed review of oats a popular whole grain food , looking at its health benefits and nutritional properties. Grains are the edible seeds of plants called cereals, including rice, corn, and wheat.

This article takes a close look at grains and their health…. Oats are naturally gluten-free, but often get contaminated with gluten.

This article explores whether oats can be part of a gluten-free diet. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 9 Health Benefits of Eating Oats and Oatmeal. Medically reviewed by Katherine Marengo LDN, R.

What are oats? Nutrient-rich Antioxidants Soluble fiber Improve heart health Lower blood sugar Promote weight loss Benefits to skin May reduce childhood asthma Constipation relief How to use FAQs Takeaway Studies show that oats and oatmeal have many health benefits.

What are oats and oatmeal? Oats are incredibly nutritious. Whole oats are rich in antioxidants. Oats contain a powerful soluble fiber. Oats can lower cholesterol levels. Oats can improve blood sugar. Oatmeal is very filling and may help you lose weight.

Finely ground oats may help with skin care. Oats may decrease the risk of childhood asthma. Oats may help relieve constipation. How to incorporate oats into your diet. Frequently asked questions. The bottom line. How we reviewed this article: Sources.

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Are Oats and Oatmeal Gluten-Free? How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition.

She is also the host of Good Food Friday on ABC News 4. With the rising popularity of low-carbohydrate diets, you may be wondering whether whole-grain breakfasts, like oatmeal, are still a healthy option. Whole grains are fully intact with three distinct parts: the bran, endosperm, and germ.

As a result, whole grains have more nutrients, vitamins, minerals, and fiber than their processed or refined counterparts. Oats, in particular, are high in the form of soluble fiber called beta-glucan, which is beneficial for heart health.

Most experts would agree that there's plenty of room for oatmeal as part of a healthy eating plan. This serving is equivalent to 1 cup of cooked oatmeal cooked in water.

Oats provide almost 30 grams of complex carbohydrates in one cup cooked. With 4 grams of fiber and no added sugar, oats are a healthier choice than many processed breakfast cereals. The glycemic index of rolled oats is estimated to be about 57, and the glycemic load is Oatmeal is considered to be a moderately low glycemic food.

The larger the particle size of oatmeal, the lower its glycemic value. For instance, oats ground into flour produce a higher glycemic response than those in a flake form.

Plain oats have minimal fat with 2. The fats in oatmeal are mostly polyunsaturated and monounsaturated fats with very little saturated fat. Oats are a good source of protein, providing about 5 grams per serving.

As with most plant foods, oatmeal does not offer the full range of essential amino acids required by the body. Nonetheless, oatmeal helps contribute to your daily protein requirements. Oats are a good source of manganese, a component of antioxidant enzymes, important in facilitating bone development and helping to make and break down glucose.

The calories in oatmeal come mostly from the carbohydrates it contains. Carbohydrates provide roughly calories, while fat and protein each provide roughly 20 calories each.

Half a cup of oatmeal provides about total calories. Oatmeal is a useful health food that provides both internal and external health benefits. Nutrition experts suggest replacing refined grains , like white bread, pasta, bagels, or other breakfast pastries with whole-grain foods to promote satiety and healthy weight management.

Plain oatmeal is a great alternative to less nutritious grain-based breakfast foods like muffins and cereal made with refined grains.

Oatmeal cups are a great on-the-go breakfast idea for those looking for a nutritious start while heading out the door. Colloidal oatmeal, made by boiling ground oats, is an effective way to soothe itchy skin, reduce psoriasis symptoms, and help treat atopic dermatitis.

Additional skin benefits include U. protection and antifungal effects. A review of 16 studies shows moderate benefits of oat consumption on type 2 diabetes management. Oats have more soluble fiber than most grains. Soluble fiber helps lower LDL cholesterol levels, particularly the type of fiber found in oatmeal, beta-glucan.

Oats are naturally gluten-free and well-tolerated by the majority of people with celiac disease. However, oats are susceptible to cross-contamination with gluten-grains.

Choosing brands that are specifically gluten-free and who follow a strict purity protocol reduces the risk of cross-contamination.

According to the American Academy of Allergy, Asthma, and Immunology AAAAI , oat allergy symptoms may include itching to the mouth and throat and increased heart rate, although individual symptoms may vary.

If you are allergic to oats, you may have to watch out for skincare products containing oatmeal, in addition to food products.

Due to potential cross-contamination among grains during food processing, you may need to avoid oats if you have a known allergy to another grain. Consult a qualified healthcare provider for personalized allergy advice. For some people, increasing the intake of fiber from foods like oatmeal can cause uncomfortable gas and bloating.

Although these symptoms are usually temporary, you can reduce these negative side effects by drinking plenty of water, staying physically active, and gradually adding in more fiber over a period of time rather than all at once.

Oats can be processed into a variety of oatmeal products. Typically, an increase in processing increases the oats's glycemic index how quickly it raises blood sugar. Store dry oats in a tightly closed container in a cool, dry place.

Use them by their best buy date, or within a year of opening. Traditional oatmeal rolled oats can be consumed raw because bacteria are destroyed in the steam-press during processing. When cooking oatmeal over a hot stove or in the microwave, the quality is best when they are consumed right away, but cooked oats can be stored in the refrigerator and reheated.

If making overnight oats , oats must be soaked in the refrigerator rather than on the counter-top at room temperature. Adding your own flavor to oatmeal with cinnamon, nuts, vanilla, or even a quick drizzle of maple syrup is generally more nutritious than choosing flavored oatmeal packets.

Follow the instructions on the package for proper cooking times based on the type of oatmeal you purchase. Steel-cut oats take longer to cook than quick-cooking oats, for instance. Oats can be eaten raw, softened in overnight oat recipes, or cooked as hot porridge.

Cook in the microwave or on the stovetop in water, milk, or milk alternatives. They are a great addition to homemade protein balls or energy bites—and you can even add in a scoop of greens powder for an added boost of vitamins and minerals.

Oats can also replace breadcrumbs or act as a binder in recipes, like meatloaf. Use oats to add fiber and texture to bread and cookies, or make your own low-sugar granola to enjoy as a snack or topping.

There are some studies that indicate that eating oats every day is a good way to lower cholesterol. If eating oats every day simplifies your routine, it is a good habit to have a filling and nutritious breakfast. However eating the same thing every day can lead to boredom.

If you want to eat oats often, try adding different fruits, nuts, and seeds to keep the flavors fresh. The quick answer is it's both. Oatmeal provides 28 grams of carbohydrate and 5 grams of protein. The carbs in oatmeal are complex carbohydrates, which means they take longer to digest and do not cause a sudden spike in blood sugar.

The protein in oats contributes to lowering cholesterol. Quick cooking oats. FoodData Central. Department of Agriculture. Rebello CJ, Johnson WD, Martin CK, et al.

Instant oatmeal increases satiety and reduces energy intake compared to a ready-to-eat oat-based breakfast cereal: A randomized crossover trial. J Am Coll Nutr. Mackie AR, Bajka BH, Rigby NM, et al.

Plus, oats are a good source of plant-based protein, offering 5 grams per half cup, says Maya Feller, M. In comparison, half a cup of cooked quinoa packs about four grams of the muscle-building macronutrient, while half a cup of cooked barley offers less than 2 grams, according to the United States Department of Agriculture USDA.

While there are a few varieties of oats available — rolled aka old-fashioned , steel-cut, and instant, all of which are processed differently — they all have roughly the same nutritional profile, says Feller. For the purposes of this article, the nutrition facts and health benefits will be focused on rolled oats.

Oats don't just have a well-rounded nutritional profile — they can also provide some serious off-label rewards for your health. Here are a few key benefits to consider:. In a half-cup serving of rolled oats, you'll score 4 grams of fiber 14 percent of the recommended dietary allowance.

According to the Mayo Clinic , fiber is simply the parts of plant foods that your body can't break down, which pass through your digestive system relatively intact as a result.

ICYDK, there are two distinct types of fiber, both of which are found in oats : soluble fiber which dissolves in water , and insoluble fiber which doesn't dissolve in water.

The insoluble fiber, in particular, increases the weight and size of your poops and promotes the movement of material through your digestive tract, according to the Mayo Clinic. Translation: Noshing on some oats could help reduce the odds of constipation — and the amount of time you spend on the porcelain throne.

Along with that insoluble fiber, oats are rich in beta-glucans, a type of soluble fiber found primarily in oats and barley that's known for its cholesterol-lowering properties, according to research published in Nutrition Reviews.

Specifically, beta-glucans create a gel-like material that can help clear low-density lipoprotein aka LDL or "bad" cholesterol from the body, says Feller. Fiber can help reduce it as it moves its way through the colon," Alex Caspero, M. Louis, previously told Shape.

In fact, research shows that consuming at least 3 grams of beta-glucans from oats daily can reduce total and LDL cholesterol levels by 5 to 10 percent, both in people with normal and high cholesterol levels. And this health benefit of oats is important, as high levels of LDL cholesterol can raise your risk of heart disease and stroke, according to the Centers for Disease Control and Prevention.

Munch on a serving of oats, and you'll score 28 grams of carbohydrates — a macronutrient that your body breaks down into glucose, which is the main energy source for your cells, tissues, and organs, according to the National Library of Medicine NLM.

And that's the exact reason carbs shouldn't be demonized, says Feller. Plus, the oats' fiber helps slow down digestion and causes a slower, more gradual rise in blood sugar, according to the Harvard School of Public Health HSPH.

In turn, you'll feel satiated for longer and may not experience as great of a spike in blood sugar — or an energy crash later, according to the Cleveland Clinic. Oats may not be the first to come to mind when you think of protein-packed foods , but the whole grain shouldn't be overlooked.

One serving provides 5 grams of the macronutrient nearly 11 percent of the recommended daily allowance , which helps build and repair cells, tissue, and muscle as well as ensures proper growth and development.

That said, the protein in oats is incomplete, says Feller. Translation: It's lacking one or more of the nine essential amino acids, which can be obtained only from food, needed to make new protein in the body, according to the HSPH. Thankfully, though, you don't need to worry about falling short on your muscle-building goals.

Plant-based folks can score all of the necessary amino acids — and develop those gains — by eating a variety of protein-filled plant foods, such as grains including oats , fruits, veggies, nuts, and seeds, daily, notes the HSPH.

Aside from the vitamins and minerals you'd see listed on oats' nutrition facts label, the whole grain boasts a variety of phytochemicals — beneficial compounds found in most plant tissues, says Feller. With oats, in particular, these compounds are primarily found in the kernel's bran layer, and they have a high level of antioxidant activity, according to the Journal of Food Science and Technology research.

Reminder: Antioxidants are chemicals that neutralize harmful free radicals — unstable molecules that cause oxidative stress, which may then trigger cell damage — according to the National Institutes of Health NIH. Oats' potential ability to curb this oxidative stress is important too, as it's thought to play a role in the development of cancer, cardiovascular disease, diabetes, and other health conditions, per the NIH.

As with all good things, there are a couple of caveats to note before adding oats to your grocery cart. Per the NLM , oats can cause gas and bloating, so start small and gradually up your intake if you're interested in adding oats to your diet.

Oats are also an allergen. A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity. Clinical studies indicate that moderate or even large amounts of pure oats can be tolerated by most people with celiac disease 79 , 80 , 81 , 82 , 83 , Oats have been shown to enhance the nutritional value of gluten-free diets , increasing both mineral and fiber intakes 85 , Therefore, it is important for people with celiac disease to only eat oats that have been certified gluten-free.

Feeding oats to young infants under six months of age is associated with a decreased risk of childhood asthma Additionally, a few studies indicate that oats may boost your immune system, enhancing your ability to fight bacteria, viruses, fungi, and parasites In older adults, eating oat bran fiber may improve overall well-being and decrease the need for laxatives 91 , 92 , Oats offer a number of potential benefits, including reduced cholesterol and blood sugar levels.

However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet 94 , 95 , Also, oats may be contaminated with other grains , such as wheat, making them unsuitable for people with celiac disease or a wheat allergy 87 , Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure.

Oats are usually well tolerated but may be contaminated with gluten. Individuals who are sensitive to gluten should only consume pure, non-contaminated oats. Beta glucans, a type of soluble fiber in this grain, provide numerous health benefits.

These include lower cholesterol, better heart health, and reduced blood sugar and insulin responses. In addition, oats are very filling and may reduce appetite and help you eat fewer calories.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Oats are one of the world's healthiest and most nutritious foods. Eating oats and oatmeal has many benefits for weight loss and optimal health.

Oat milk is a popular, plant-based alternative to dairy milk. This article tells you about its benefits, downsides, and how to make it. Oats are naturally gluten-free, but often get contaminated with gluten. This article explores whether oats can be part of a gluten-free diet. Symptoms of oat allergy include itchy or irritated skin, runny nose….

Oatmeal has anti-inflammatory properties, that when made into a bath, can soothe the skin. This home remedy can help ease the symptoms of diaper rash….

While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Oats Nutrition Facts and Health Benefits.

By Adda Bjarnadottir, MS, RDN Ice on May 12, Hexadecanoic acid. Hexanoic acid. Octadecanoic acid. Octanoic acid. Tetradecanoic acid. Monounsaturated fatty acids. Docosenoic acid.

Eicosenoic acid. Hexadecenoic acid. Octadecenoic acid. Polyunsaturated fatty acids. Docosahexaenoic n-3 acid DHA. Docosapentaenoic n-3 acid DPA. Eicosapentaenoic n-3 acid EPA. Eicosatetraenoic acid. Octadecadienoic acid. Octadecatetraenoic acid. Octadecatrienoic acid. Basil, raw. Oats, raw contains calories per 81 g serving.

This serving contains 5.

The safety of raw oatmeal. University of Wisconsin-Madison. Division of Extension. Paudel D, Dhungana B, Caffe M, Krishnan P. A review of health-beneficial properties of oats.

By Barbie Cervoni MS, RD, CDCES, CDN Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist, counseling patients with diabetes.

Barbie was previously the Advanced Nutrition Coordinator for the Mount Sinai Diabetes and Cardiovascular Alliance and worked in pediatric endocrinology at The Steven and Alexandra Cohen Children's Medical Center.

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Content is reviewed before publication and upon substantial updates. Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Oatmeal Nutrition Facts. Health Benefits. Adverse Effects. Storage and Food Safety.

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These choices will be signaled to our partners and will not affect browsing data. Oats' potential ability to curb this oxidative stress is important too, as it's thought to play a role in the development of cancer, cardiovascular disease, diabetes, and other health conditions, per the NIH.

As with all good things, there are a couple of caveats to note before adding oats to your grocery cart. Per the NLM , oats can cause gas and bloating, so start small and gradually up your intake if you're interested in adding oats to your diet. Oats are also an allergen.

An oat allergy is caused by a reaction to the avenin protein found in the grain, and the symptoms are similar to those you would have with a gluten allergy. Be on the lookout for allergic reactions if this is your first time trying oats. Usually, oat-induced allergy symptoms include hives or stomach cramps — but in rare cases, anaphylaxis can occur.

Importantly, if you have a gluten intolerance, you could have an oat sensitivity as well, so be especially cautious if you have a known intolerance to the protein. Speaking of gluten, while oats themselves are gluten-free, they are usually processed in facilities that also handle wheat, barley, and rye — all of which contain gluten.

And though it's not a given that there will be cross-contamination, it's a possibility that the grains will come into contact if they're grown and processed near each other.

So, if you have celiac disease or a gluten intolerance, your best bet is to opt for a brand of oats that specifies that it is gluten-free on the package. Ready to nab all the health benefits of oats? Before you fully stock your pantry, know that there are a few key differences between the various types of oats sitting on the supermarket shelf.

Steel-cut oats are whole oat kernels that have been chopped into two to three smaller pieces, while rolled oats are whole kernels that have been steamed and rolled into flakes, according to the Whole Grains Council.

Each variety has a different texture and cooking time; steel-cut oats are generally chewy and cook in 20 to 30 minutes, rolled oats have a softer mouthfeel and cook in five to 10 minutes, and instant oats develop a somewhat mushy texture and cook in just a few minutes, according to Quaker's website.

That said, the nutritional difference between the various types of oats is "negligible," says Feller. It might have a tiny bit less fiber, but I would say to people: Find the oat that you enjoy, and that's what you want to buy," she suggests.

Simply put, your best bet to scoring all of the benefits of oats is to choose the variety that satisfies your growling stomach and your tastebuds, fits your budget, and can be whipped up in the amount of prep time you have to spare.

As for eating your oats, you can't go wrong with a classic bowl of oatmeal, but it's not the only dish you can make to get your fill of fiber, protein, and antioxidants. Steal these meal ideas to cop all the health benefits of oats, whether it be during breakfast, lunch, or dinner.

As a pilaf. Combine oats with quinoa and fonio, turmeric, black pepper, garlic, ginger, and onion to create a savory pilaf side dish that packs a punch of protein, recommends Feller. As a warm porridge. Fuel your mornings by cooking oats in water, milk, or another liquid of your choice, then topping it with your favorite fixings, such as berries, nuts, honey, or maple syrup.

You can also cook the oats with quinoa and fonio to create a three-grain breakfast with multiple textures, ensuring your morning is anything but boring, says Feller.

As a breadcrumb. To create a crispy crust on seafood, chicken, or mac 'n' cheese, ditch the bread in favor of seasoned oats, suggests Feller.

As a flour. Grind some oats in a blender or food processor, and you're left with oat flour that can be used in pancakes, bread, waffles, muffins, bagels, and just about any other baked good you can imagine, says Feller. BTW, you'll also want to make the baked oatmeal that went viral on TikTok.

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