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Studies have repeatedly confirmed that oats dier lower cholesterol levelswhich may reduce your risk of heart disease 444546 Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL bad cholesterol 48 Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion.

Beta glucan then carries these acids down your digestive tract and eventually out of your body. Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease This disease is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control 58 Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals 6061 Studies suggest that beta glucans may improve insulin sensitivitydelaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent 53646566 Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking 6869 Fullness plays an important role in energy balance, as it stops you from eating until hunger returns Altered fullness signaling is associated with obesity and type 2 diabetes 72 In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones 757 Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber 131477 Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.

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 7980818283 Oats have been shown to enhance the nutritional value of gluten-free dietsincreasing 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 9192 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 9495 Also, oats may be contaminated with other grainssuch 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, Share on Pinterest. Nutrition facts. Vitamins and minerals. Other plant compounds.

Health benefits of oats. Potential downsides of oats. The bottom line. How we reviewed this article: History. May 12, Written By Adda Bjarnadottir, MS, RDN Ice.

Share this article. Read this next. How Do You Make Oat Milk? Nutrients, Benefits, and More. By Gavin Van De Walle, MS, RD and Ryan Raman, MS, RD.

Are Oats and Oatmeal Gluten-Free? How to Enjoy Oatmeal If You Have Diabetes.

: Oats and balanced diet

Are oats good for you? | BBC Good Food	Next up video playing in 10 seconds. Wine Club Join the BBC Good Food Wine Club. Simmer for 25 to 30 minutes, stirring occasionally. A staple diet of oats also reduces dependence on medications for hypertension. And despite the carb content of oatmeal, people with diabetes who are looking to reduce their weight can also eat it, per research published in the journal Nutrients. Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration.
We Recommend	Back to Oata Best Balancfd boxes Best protein powders Best protein bars Balancde collagen Best veg box Best vegan cheese Plant Based Awards. Doet often asked if steel-cut oats are better than other types of oatmeal. That said, even unsweetened instant oatmeal can help you feel full and decrease your appetite, possibly helping you lose weight. Resources Oats — January Grain of the Month. Harvard Health Publishing. Simmer for 25 to 30 minutes, stirring occasionally. Can eating oatmeal help with weight loss?
What are the benefits of oatmeal?	Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats. Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed. Groats contain the intact germ, endosperm, and bran. Oat bran , which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content. Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook. Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked. Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly. Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar. References Food and Drug Administration, HHS. Food Labeling: Health Claims; Soluble Fiber From Certain Foods and Risk of Coronary Heart Disease. Bernstein AM, Titgemeier B, Kirkpatrick K, Golubic M, Roizen MF. Major cereal grain fibers and psyllium in relation to cardiovascular health. 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. Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control 58 , Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals 60 , 61 , Studies suggest that beta glucans may improve insulin sensitivity , delaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent 53 , 64 , 65 , 66 , Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking 68 , 69 , Fullness plays an important role in energy balance, as it stops you from eating until hunger returns Altered fullness signaling is associated with obesity and type 2 diabetes 72 , In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones 75 , 7 , Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber 13 , 14 , 77 , Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet. 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, Share on Pinterest. Nutrition facts. Vitamins and minerals. Other plant compounds. Health benefits of oats. Potential downsides of oats. The bottom line. How we reviewed this article: History.
Oatmeal Is Good for You and Here’s Why	A 40g serving of oats supplies 2g beta-glucan. Beta-glucan is also beneficial in helping us manage our blood sugar levels, with studies suggesting it helps to lower levels of blood glucose after a meal and improves our sensitivity to the blood sugar-managing hormone, insulin. Oats are rich in prebiotic fibres , which stimulate the growth and activity of our beneficial gut bacteria, while inhibiting the growth of less desirable strains of bacteria. Prebiotic fibres are important for promoting a beneficial gut environment, maintaining proper gut function and for minimising inflammation. Whole oats are a good source of protective compounds called polyphenols, which have antioxidant properties. One variety of these, avenanthramides , may help lower blood pressure by promoting the production of nitric oxide which relaxes blood vessels and improves blood flow. In addition, the soluble fibre in oats helps improve our sense of fullness , reducing our appetite and potentially helping us resist environmental cues to eat. Including sources of soluble fibre, such as oats, in your regular diet may help reduce levels of abdominal fat , typically referred to as belly fat. Oats contain several nutrients that are involved in the functioning of our immune system. These include fibre , nutrients such as zinc, iron, copper and selenium, as well as plant compounds and proteins. Studies suggest that oat bran may help support digestive transit and reduce constipation in older adults, reducing the need for laxatives. Certain components in oats, including peptides, fibre and plant compounds , may offer support in the prevention of certain cancers , including colon cancer. Cross-contamination may also occur if the oats are grown too close to wheat crops. Oats do contain a protein called avenin, which although similar in structure to gluten, appears to be well tolerated by most — although not all — gluten-sensitive people. Oats are safe for most people, although if you are not used to fibre in your diet you should introduce them gradually to avoid bloating and discomfort. If you have a condition which extends the length of time it takes to digest your food, you should exercise caution because oats may not be an appropriate dietary inclusion for you. If you have coeliac disease or non-coeliac gluten sensitivity check labels to confirm it is gluten free. Potentially yes — oats can be a useful addition to a weight loss diet. This is because the soluble fibre triggers fullness messages which suppress appetite. Oats offer multiple benefits to health; adding them to your diet helps to improve diet quality, reduce cholesterol, manage blood sugar and weight as well as support the digestive system and the health of the gut. If you have concerns or questions regarding the suitability of oats, speak to your GP or a registered dietician for guidance. Healthy benefits of buckwheat Health benefits of quinoa Healthy porridge recipes Energy-boosting breakfast recipes What is the healthiest bread? Health benefits of eggs Health benefits of nuts. Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. Find out more at urbanwellness. Kerry Torrens is a qualified nutritionist MBANT with a post graduate diploma in personalised nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine BANT and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. 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Back to Health Celeb diets reviewed Intermittent fasting 's best diets Weight-loss myths busted. Oats are usually boiled with water or milk and the resulting dish is known as oatmeal. The most popular topping is fruit and sugar in oatmeal all over the world. So idlis, dosas, uttapams, cookies, cakes, pies and smoothies made from oats are gaining more popularity over time. Oats are mainly a carbohydrate. Oats are rich in essential nutrients and minerals like thiamine, zinc, magnesium, iron, manganese, phosphorus and selenium. As a great source of whole grains, oats contain a heart-protective starch known as beta-glucan that aids in reducing high cholesterol and the risk of certain cancers. Oats contain soluble fibre and beta-glucan. White blood cells WBCs , warriors of our immune system, have special receptors for the absorption of beta-glucan. Beta-glucan stimulates WBCs and helps them fight off infections. Beta-glucans also make the body more sensitive to antibiotics and accelerates the healing of wounds. Beta-glucans also enhance the activity of macrophages, neutrophils and natural killer cells to fight a variety of infections caused by fungi, bacteria, viruses and parasites. Zinc and selenium in oats also help in fighting infections. Oats help fight off respiratory infections and research has found that those babies who start eating oats earlier are protected against childhood asthma. Read More: 7 Ways to Boost Immunity. Oats are rich in beta-glucan, a potent soluble fibre that helps to keep the glycemic index low when consumed regularly. The high fibre content of oats improves insulin sensitivity and reduces postprandial glucose levels. Beta-glucan fibre may help to prevent sharp rises in blood sugar and insulin levels after eating, and also may benefit gut health. Those who are overweight or have type 2 diabetes have shown a considerable reduction in their blood sugar levels after the consumption of oats. Read More: 10 Foods That Are Good For Diabetics. Oats are rich in antioxidants and are full of fibre. These antioxidants improve the health of the heart by fighting off free radicals. Oats act as a blotting paper as they absorb the cholesterol and help reduce it. With their soluble fibre, oats can help reduce the absorption of cholesterol in the bloodstream, ultimately leading to lower levels. Beta-glucan, a soluble fibre in oats reduces total serum and LDL or bad cholesterol levels by limiting the absorption of dietary cholesterol in the intestine. This in turn, reduces the risk of coronary heart disease. Dietary lignans present in oats also ensure protection against heart disease. Vitamin E present in oats also prevents cardiovascular disorders. Read More: 8 Different Types of Heart Diseases. Oats are beneficial for our digestive system. They are rich in soluble fibre that increases the time the food spends in the intestines. This fibre cleans the gut as it travels through it. Another benefit of oatmeal fibre is that fibre also contributes positively to bowel regularity and the prevention of constipation. It aids increase in the weight and water content of excreta. They are also full of insoluble fibre that helps consolidate stool, adds weight to it and thus regulates bowel movement and relieves constipation. Moreover, oats help prevent colorectal cancer apart from treating constipation. If you have celiac disease or gluten intolerance, finding safe and nutritious food options can be challenging. Oats are rich in lignans that fight off cancer-related hormonal disturbances like ovarian, breast and prostate cancer. In conjugation with vitamin C and the abundant antioxidants present, oats help to combat free radicals that cause cancer. Oatmeal is rich in avenanthramides, unique compounds that fight inflammation and harness the maniacal growth of cancer cells without having any harmful effect on the healthy cells. Specifically in the case of colon cancer, oatmeal has proven to be effective. A study conducted by researchers in the Netherlands and the United States has found a link between people who consumed a high fiber diet and a reduced risk of colon cancer. Consumption of oats reduces the risk of developing hypertension high blood pressure. The soluble fibre in this healthy cereal helps to clean up the arteries and veins and shows tremendous benefits in those who already suffer from high blood pressure. A staple diet of oats also reduces dependence on medications for hypertension. Oats are also comforting food.

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Eat Oatmeal Without Blood Sugar Rise! Diabetics Must Know This! Oats and balanced diet is a nutritious, whole-grain choice for breakfast, but if you're balsnced Oats and balanced diet diiet it anf day, halanced not Oate complete breakfast all on its own. Oatmeal is balannced great source of fiber, but including a source of protein and fresh fruits and veggies with your breakfast will Misunderstandings about nutrition you start off the day with a more balanced meal. Talk to your doctor before making any changes in your diet, especially if you have allergies or health conditions. Oatmeal is a healthy breakfast option that won't only help you stay healthy -- it may help you lose weight, lower your cholesterol and reduce your risk of developing heart disease. Oats are high in soluble fiber, which will help you stay full and may help lower your levels of low-density protein, or bad cholesterol. Although oatmeal is nutritious, adding other toppings to your oatmeal will balance out your breakfast.

Oats and balanced diet -

Oatmeal old-fashioned oats, cooked in water; 1 cup 6. A whole grain, oats are rich in fiber, B vitamins, and the minerals phosphorus, magnesium, and zinc. Adding more whole grains into your diet may help you live longer, according to a Harvard School of Public Health study published in the journal JAMA Internal Medicine , which analyzed whole grain consumption and risk of mortality in more than , men and women.

For every additional daily serving of whole grains, the risk of overall death or death from heart disease decreased by 5 and 9 percent, respectively, independent of other diet and lifestyle factors. In the study, oatmeal eaters were defined as those who reported eating it within the last day.

The reason oatmeal lovers may consume more nutrients is in part because oats are a source of whole grains. People also tend to pair milk and fruit with their oats, likely helping them get more vitamins, such as vitamin A , say researchers.

For one, oatmeal may increase feelings of fullness, therefore helping people eat less food and lose weight in the long run. And if you have a choice between cold cereal and hot oatmeal, go for oats.

One small study shows that compared with oat-based cereal, oatmeal suppresses appetite thanks to its beta-glucan fiber, which stimulates satiety. And despite the carb content of oatmeal, people with diabetes who are looking to reduce their weight can also eat it, per research published in the journal Nutrients.

They also benefited from lowering their A1C — a two- to three-month average of blood sugar — and triglycerides. One caveat: There is a chance oats may increase weight gain when eaten in excess. Instructing people to eat oatmeal may encourage mindless overconsumption — especially if its health halo makes you forget about portions.

Too many high-sugar toppings can also do it. Old-Fashioned These are available sold in canisters, bags, or in the bulk aisle. Steel-Cut or Irish These offer a chewier, heartier texture. These can also be used beyond the breakfast bowl, including as a substitute for traditional rice dishes, like risotto and pilaf.

Colloidal Oatmeal can be used as a soothing bath treatment for itchy and inflamed skin. Look for a product that contains percent colloidal oatmeal, which is finely ground oats that dissolve in bath water. Oats will last in a cool, dry area like your pantry for 18 to 24 months.

There are few reasons to fear oats, unless you have a specific food allergy to oats. If you are avoiding gluten due to a medical reason, oats are often the victim of cross-contamination with products that contain gluten wheat, barley, or rye during processing.

More popular than eating them raw: cooking them into a warm breakfast cereal, often overnight. Unless otherwise noted, each makes one serving. Always check the back of the package of oats for the proper cooking technique for that specific brand. Steel-Cut Oats On the stove top, boil 1½ cups liquid water, milk, or nondairy milk.

Stir in ¼ cup oats. Simmer for 25 to 30 minutes, stirring occasionally. In a Crock-Pot yep, a Crock-Pot , spray the insert with cooking spray. Combine 8 cups liquid water or half water, half milk with 2 cups of oats. Cover and cook on low for 7 to 8 hours.

This makes 8 servings of oatmeal that is relatively mushier in texture. Old-Fashioned Oats In the microwave, combine ½ cup oats to 1 cup liquid of choice. Cook on high for 2½ to 3 minutes.

On the stovetop, boil liquid of choice, stir in oats and cook for 5 minutes over medium heat. Stir occasionally to prevent it from bubbling over.

Quick, or One-Minute Oats Boil 1 cup liquid. Add ½ cup oats. Cook for 1 minute over medium heat. In a microwave, combine the liquid and oats and microwave on high for 1½ to 2 minutes.

In a bowl, combine the packet and about ½ cup hot milk or boiling water. Stir and let stand for two minutes. If you have a microwave handy, you can add ¾ cup of liquid to the packet then microwave on high for 60 to 75 seconds.

Let stand to reach desired thickness. A: No, they do not naturally have gluten. Oats can safely be consumed in a gluten-free diet , even in the majority of people who have Celiac disease and have to avoid gluten for medical reasons, according to information from the Celiac Disease Center at UChicago Medicine.

Still, some oats are contaminated by wheat, rye, or barley because they are processed in the same factories. If you have Celiac disease, look for brands that are certified gluten-free on the label.

A: You have a lot of options when it comes to oatmeal. That said, even unsweetened instant oatmeal can help you feel full and decrease your appetite, possibly helping you lose weight. A: To draw up an oatmeal bath and possibly relieve itchiness, your first step is to buy colloidal oatmeal.

This type of oatmeal is finely milled so that you can throw it into a bath and it will disperse in the water. The directions will depend on the brand you buy, but Aveeno makes a popular percent colloidal oatmeal product, Aveeno Soothing Bath Treatment.

To use, simply empty a packet into the running water and soak. A: Oatmeal contains fiber that has been linked to lower cholesterol and blood sugar levels.

A: Yes, given all the benefits listed above, you can feel good about cooking up a bowl in the morning and digging in. Keep your toppings healthy by sticking to fresh fruit, nuts, and low-fat milk or nondairy milk of choice.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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By Jessica Migala. Medically Reviewed. Lynn Grieger, RDN, CDCES. Nutrition Facts Health Benefits Jump to More Topics. What Are Oats, and What Should You Know About Their History? Yes, oats are good for you because they are a great source of whole grains, contain heart-protective starch, and can help lower high cholesterol and potentially reduce the risk of certain cancers, and their fiber content can improve digestion.

What are the nutrition facts of dry oats and oatmeal? Dry oats old-fashioned oats; ½ cup have calories, 5 grams g of protein, 3 g of fat, 27 g of carbohydrates, 4 g of fiber, and 0 g of sugars.

It's called beta-glucan. Put that in the conversation, and it's like the scene in a movie where oatmeal takes off its glasses and everyone realizes just how beautiful it is. Not literally. It's a soluble fiber, which means it dissolves in hot water, where it thickens.

That helps you feel full longer, she said. And it helps undigested food travel farther down your digestive tract, where it feeds the friendly bacteria living there.

Beta-glucan is abundant in oats and barley and has been shown "quite unequivocally" to help maintain healthy cholesterol levels, Rebello said.

Oats also are rich in phytonutrients — plant-derived substances that may boost health. One class of such phytonutrients is avenanthramides, which are found only in oats. Avenanthramides may have antioxidant and anti-inflammatory effects, although Rebello said their possible benefits are not as well-researched as those for beta-glucans.

Oats have been linked to heart-health benefits since the s and come in many forms. The differences involve levels of processing. Oats grow in an inedible casing called a hull. Inside the hull is a seedlike groat. That groat is encased in bran.

That means oats are almost always a whole-grain food, and those are a key part of a healthy eating pattern. If oats are labeled "steel cut," it simply means they were processed with a steel cutter, Rebello said. Rolled oats are steamed first, then pressed with a roller. Rebello said that nutritionally, there is little difference between steel cut and rolled oats.

Instant oats, however, have a higher glycemic index, meaning they raise your blood sugar faster. When oats are ground to flour, the coarser portion is extracted and called oat bran. The beta-glucans will be concentrated in the flour rather than the bran, she said. Oat milk is derived from oats and water, but processing may add ingredients such as sugar, salt, oil and more.

Oat milk has some dietary fiber, Rebello said — commonly 2 grams per cup — but the amount of beta-glucan is rather small. Unfortunately, Rebello ruled out sugar-filled oatmeal cookies as a healthy food although she's not averse to having one as a treat now and then. How, then, to embrace oats?

Half a cup of rolled oats cooks up quickly and will keep you full a long time. Oatmeal with your favorite fruit can be a sweet way to start the day. Cook it in low-fat milk for creaminess and add unsalted nuts to bolster its heart-health value.

Who Guarana tea benefits that a single bowl of this go-to easy breakfast may help lower your cholesterol, riet weight Oats and balanced diet, and keep doet gut Oats and balanced diet. On the other, social media has raised up oatmeal ajd something dlet, piled high with pretty toppings. Go search Oats and balanced diet on Instagram right now. Oatmeal is a healthy breakfast that's packed with complex carbohydrates including fibervitamins, and minerals, and it can be an excellent vehicle for nutritious toppings like nuts, seeds, and fruit, says Ginger Hultin, RDN, Seattle-based owner of Ginger Hultin Nutrition and author of the Anti-Inflammatory Diet Meal Prep e-book. For the most health benefits, opt for steel-cut, old-fashioned, or rolled oats instead of instant or quick oats. Although these choices have about the same amount of fiber, steel-cut oats are lowest on the glycemic index, per Harvard T. Chan School of Public Health.