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. Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body.
Benefits of Oats
- Oats are incredibly nutritious
- Whole oats are rich in antioxidants, including avenanthramides
- Oats contain a powerful soluble fiber called beta-glucan
- They can lower cholesterol levels and protect LDL cholesterol from damage
- Oats can improve blood sugar control
- Oatmeal is very filling and may help you lose weight
- Finely ground oats may help with skin care
- They may decrease the risk of childhood asthma
- Oats may help relieve constipation
Nutrition facts
The nutrition facts for 1 cup (81 grams) of raw oats are
- Calories: 307
- Water: 8.7 grams
- Protein: 10.7 grams
- Carbs: 54.8 grams
- Sugar: 0.8 grams
- Fiber: 8.1 grams
- Fat: 5.3 grams
Side effects
Oats are usually well tolerated, with no adverse effects in healthy individuals. However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet. Also, oats may be contaminated with other grains, such as wheat, making them unsuitable for people with celiac disease or a wheat allergy. Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure.
