Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL bad cholesterol levels.

Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood.

Oxidation of LDL bad cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease.

LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes. Oats may lower the risk of heart disease by reducing both total and LDL bad cholesterol, as well as by protecting LDL from oxidation.

Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels , especially in people with obesity or who have type 2 diabetes. The beta-glucan in both oats and barley may also improve insulin sensitivity. However, a randomized clinical trial in saw no improvement in insulin sensitivity, so further research is needed.

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels. Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness.

Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.

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 the production of the satiety hormone PYY. The FDA approved colloidal oatmeal as a skin-protective substance back in But oats have a long history of use in the treatment of itch and irritation in various skin conditions.

For example, oat-based skin products may improve uncomfortable symptoms of eczema. Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

Asthma is the most common chronic condition in kids. Although not all children have the same symptoms, many experience recurrent coughing, wheezing , and shortness of breath.

Research indicates that early introduction of oats, for example, may actually protect children from developing asthma. Some research suggests that oats may help prevent asthma in children when fed to young infants, but more research is still needed.

People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass. Constipation affects nearly 16 out of adults and about 33 out of adults who are ages 60 and over.

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation. Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis UC.

However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation. Studies indicate that oat bran can help relieve constipation and aid digestion in those living with gastrointestinal conditions like UC.

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal porridge for breakfast. Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. To make oatmeal tastier and even more nutritious, you can add cinnamon , fruits, nuts, seeds, and Greek yogurt.

Oats are often also included in baked goods, muesli , granola , and bread. Although oats are naturally gluten-free , they are sometimes contaminated with gluten. If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free.

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. Carbs get a bad rap, but numerous healthy foods contain carbs. Here are 12 high carb foods that are incredibly healthy. Cereal is a popular breakfast food, but it's often high in sugar and other unhealthy ingredients.

These 14 cereals are both nutritious and delicious. A low carb diet can help you lose weight and improve health. Learn 14 foods you need to limit or avoid on a low carb diet.

Filling foods can fight hunger and help you eat less at the next meal. 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. There are brands around that are gluten-free. Steel cut oats are fantastic, these are gluten-free and as natural as they come.

I find these the safest bet when trying to really avoid gluten. I get these either online from various places and from your local health store. However if you think you would like to find some other breakfast alternatives, see how you go by removing them for 30 days. Then see how you feel, look, act and perform.

Then reintroduce and compare. This is how you discover what foods work for you. If you find no change then this could be a fantastic breakfast for you and certainly is a great start to the day. Only you know the answer to this question and let your body be your teacher.

You need to learn to listen to your body. If you continue to expose your body to something it is intolerant to, you will always feel the same. Other gluten intolerance symptoms include:.

The list is huge. There are so many symptoms linked to food and gluten intolerances and people just think it is a gut reaction that shows an intolerance. Listen to your body, remove the high allergen foods, take note of how your body is, then reintroduce and see how it reacts.

This is why sourcing good quality oats lets you know if you can handle oats or not. If you source cheap and nasty oats that have been exposed to gluten, you will never know if it is the oats or the gluten causing problems.

This comes back to making your oats easily digestible. If you do have an amazing homemade muesli that you use, I would soak that overnight and turn it into bircher style muesli instead. This means you get to enjoy your muesli and ensure your body is getting the best possible start to the day in terms of nutrients and making it really digestible.

The other thing to understand is your body needs protein in the morning to help give you energy and fuel you for your day, so starting your day with a big bowl of porridge or bircher muesli may be comforting, but it also may set you up for cravings and energy lows later in the day.

Only you will know this, so start to listen to your body. It may be worth your while adding Whey protein to your breakfast.

When I used to have porridge for breakfast I used to crack egg whites into it to add protein. Alternatively, pop some yogurt or kefir alongside nuts to up the protein sources. Cooking Instructions Mix oats with warm water. Cover and leave in a warm place for 7 hours or as long as 24 hours.

Overnight is most convenient. Place nuts in a seperate bowl, cover with water and soak. In the morning, rinse and drain the nuts. Bring 1 cup of water to boil and add soaked oats to it, reduce heat and let it simmer for a few minutes.

Remove from heat, stir in blueberries and nuts. Cooking Instructions Mix oats with almonds, walnuts, cinnamon and warm water mix. Stir, cover and leave to soak overnight for 7 — 24 hours.

Boil 1 cup of water, add the soaked oats along with sultanas and simmer for a few minutes. Have you ever wondered what wellness really is, or how it is achieved? Get started here to understand the true meaning of wellness in my eyes. Enter your name and email. Why You Need To Prepare Oats Properly What is wrong with eating oats?

Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness. Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating.

This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity. 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 the production of the satiety hormone PYY. The FDA approved colloidal oatmeal as a skin-protective substance back in But oats have a long history of use in the treatment of itch and irritation in various skin conditions.

For example, oat-based skin products may improve uncomfortable symptoms of eczema. Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

Asthma is the most common chronic condition in kids. Although not all children have the same symptoms, many experience recurrent coughing, wheezing , and shortness of breath. Research indicates that early introduction of oats, for example, may actually protect children from developing asthma.

Some research suggests that oats may help prevent asthma in children when fed to young infants, but more research is still needed. People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass.

Constipation affects nearly 16 out of adults and about 33 out of adults who are ages 60 and over. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation.

Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis UC. However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation.

Studies indicate that oat bran can help relieve constipation and aid digestion in those living with gastrointestinal conditions like UC.

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal porridge for breakfast. Combine ingredients in a pot and bring to a boil.

Reduce heat to a simmer and cook the oats, stirring occasionally, until soft. To make oatmeal tastier and even more nutritious, you can add cinnamon , fruits, nuts, seeds, and Greek yogurt. Oats are often also included in baked goods, muesli , granola , and bread.

Although oats are naturally gluten-free , they are sometimes contaminated with gluten. If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free. 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. Oatmeal- Oatmeal is a type of coarse flour made of hulled oat groats and consequently a meal made using the same.

Overnight oats- This is a quick, easy no-cook solution of eating oats. All you have to do is Add sufficient amounts of water for oats to soak overnight without fully absorbing all of the liquid and draining the remaining liquid and rinsing the oats before eating.

Steel cut oats are somewhat similar to the unprocessed oat groats. Whole oat kernels are turned into pieces using large steel blades. These oats have a coarser, chewier texture and nuttier flavor than rolled or quick oats and also take longer to prepare minutes.

Scottish oats are those that have been stone-ground into a meal, creating a porridge-like texture when cooked. Stoneground flour is whole grain flour produced by the traditional process of grinding grain between two millstones. Rolled oats are formed when whole oat groats are steamed, rolled and flattened into flakes, and then dried to remove moisture.

These techniques make rolled oats shelf-stable. They have a milder flavor and softer texture and take 2—5 minutes to prepare. Quick oats or instant oats are those that are even more processed than the latter two.

These are partially cooked by steaming and then rolled even thinner than rolled oats. They cook very quickly and have a mild flavor and a soft, mushy texture. Nutritionally, oats are packed with Beta-glucan, a soluble fiber component which is generally the major contributor for its weight loss claims.

Whole grain oats contain a considerable amount of valuable nutrients such as proteins, carbohydrates and micronutrients such as vitamin E, folate, zinc, iron, selenium, copper, manganese, carotenoids, betaine and choline.

It simply means that your blood sugar levels spike up immediately after its consumption. Moreover, the most important factor to be considered is the antinutrient content. Whole grain cereals for the primary or secondary prevention of cardiovascular disease.

The Cochrane Library. Tang G, Wang D, Long J, Yang F, Si L. Meta-analysis of the association between whole grain intake and coronary heart disease risk.

Am J Cardiol. Helnæs A, Kyrø C, Andersen I, Lacoppidan S, Overvad K, Christensen J, Tjønneland A, Olsen A. Intake of whole grains is associated with lower risk of myocardial infarction: the Danish Diet, Cancer and Health Cohort. Am J Clin Nutr. Tiwari U, Cummins E. Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels.

Hou Q, Li Y, Li L, Cheng G, Sun X, Li S, Tian H. The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and meta-analysis.

Li X, Cai X, Ma X, Jing L, Gu J, Bao L, Li J, Xu M, Zhang Z, Li Y. Short-and long-term effects of wholegrain oat intake on weight management and glucolipid metabolism in overweight type-2 diabetics: a randomized control trial.

He LX, Zhao J, Huang YS, Li Y. The difference between oats and beta-glucan extract intake in the management of HbA1c, fasting glucose and insulin sensitivity: a meta-analysis of randomized controlled trials. Food funct. Dietary fiber and satiety: the effects of oats on satiety.

Nutrition reviews.

It really is so simple. The key in releasing important nutrients from grains is to activate phytase. Phytase is a natural enzyme that is present in varying degrees within grains, seeds and nuts.

When it is activated, it helps to break down phytic acid what binds important vitamins and minerals and prevents them from being absorbed. Soaking grains in a warm acid medium like apple cider vinegar will activate phytase and help to greatly reduce the amount of phytic acid.

Oats unfortunately have a very low amount of phytase the enzyme that helps break down the phytic acid , so, soaking in warm water with an acid medium will not be enough on its own to adequately reduce the amount of anti-nutrients that naturally occur.

Because of this, it will be important to add another grain that IS high in phytase to your oats before you soak them and let them soak for approximately 24 hours. I recommend mixing in a good healthy source of fat like grass fed butter or coconut oil, some collagen for added protein and gut support, raw unfiltered honey and fresh berries with a dash of cinnamon!

This is my personal favorite way to dress it up and add even more nutritional value. Read more from Erin Finch, our Health Contributor, Click here. Skip to content eGreenvilleExtra eMtPleasantExtra eCommerceExtra 30 East Magazine. Erin Finch. Holistic Nutrition Consultant. erin holisticallyfed.

Previous Keep your garden growing. More Stories. Featured Living. eExtra News February 1, 0. eExtra News January 31, eExtra News January 17, You may have missed. eExtra News February 14, 0. For this reason, many people prefer rolled, crushed, or steel-cut oats. Instant quick oats are the most highly processed variety.

While they take the shortest time to cook, the texture may be mushy. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk.

Oatmeal is often referred to as porridge. Oats are a whole grain commonly eaten for breakfast as oatmeal porridge and added to baked goods. The nutrient composition of oats is well-balanced. They are a good source of carbs and fiber , including the fiber beta-glucan. Oats are also a good source of high quality protein , with a good balance of essential amino acids.

Half a cup The nutritional profile of one cup of prepared oatmeal one half cup dry oats with water also includes:. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They contain many vitamins and minerals. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols.

Most notable is a unique group of antioxidants called avenanthramides , which are almost solely found in oats.

Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate widen blood vessels, which may lead to better blood flow.

In addition, avenanthramides have anti-inflammatory and anti-itching effects. Oats contain many antioxidants, including avenanthramides. These compounds may help reduce blood pressure and have anti-inflammatory and anti-itching effects. Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut. The health benefits of beta-glucan fiber include:. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce blood glucose levels, promotes healthy gut bacteria, and can regulate type 2 diabetes.

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL bad cholesterol levels.

Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood. Oxidation of LDL bad cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease.

LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes. Oats may lower the risk of heart disease by reducing both total and LDL bad cholesterol, as well as by protecting LDL from oxidation.

Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels , especially in people with obesity or who have type 2 diabetes. The beta-glucan in both oats and barley may also improve insulin sensitivity.

However, a randomized clinical trial in saw no improvement in insulin sensitivity, so further research is needed. Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

Eating filling foods may help you eat fewer calories and lose weight. By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness. Beta-glucan may also promote the release of peptide YY PYY , a hormone produced in the gut in response to eating.

This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity. 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 the production of the satiety hormone PYY.

The FDA approved colloidal oatmeal as a skin-protective substance back in But oats have a long history of use in the treatment of itch and irritation in various skin conditions.

For example, oat-based skin products may improve uncomfortable symptoms of eczema. Colloidal oatmeal finely ground oats has long been used to help treat dry and itchy skin.

It may help relieve symptoms of various skin conditions, including eczema. Asthma is the most common chronic condition in kids. Although not all children have the same symptoms, many experience recurrent coughing, wheezing , and shortness of breath.

Research indicates that early introduction of oats, for example, may actually protect children from developing asthma. Some research suggests that oats may help prevent asthma in children when fed to young infants, but more research is still needed.

People of all ages and populations experience constipation. This refers to infrequent, irregular bowel movements that are difficult to pass. Constipation affects nearly 16 out of adults and about 33 out of adults who are ages 60 and over.

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation. Oat bran was also shown to decrease gastrointestinal symptoms and aid digestion in people living with ulcerative colitis UC.

However, while the soluble fiber in oats is generally effective against constipation, it has been found to be less effective against opioid-induced constipation. Studies indicate that oat bran can help relieve constipation and aid digestion in those living with gastrointestinal conditions like UC.

You can enjoy oats in several ways. The most popular way is to simply eat oatmeal porridge for breakfast. Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon , fruits, nuts, seeds, and Greek yogurt. Oats are often also included in baked goods, muesli , granola , and bread.

Although oats are naturally gluten-free , they are sometimes contaminated with gluten. If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free. 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.