Avena sativa, the scientific name for oats, is a grain that is rich in fibre, vitamins, and minerals. They improve digestion, boost energy levels, and decrease cholesterol, among other health benefits.
They can be used for baking, as a thickening agent, as oat flour, or as rolled oats. Among their advantages are blood sugar control, weight loss, and heart health. Antioxidants, which are abundant in oats, can also help shield your body from some diseases.
Here top 4 health benefits of eating oats daily
1. Enhances Heart Health
The gel-like substance beta-glucan in soluble (easy to dissolve in water) fibre aids in lowering low-density lipoprotein (LDL) cholesterol (the fat and protein that make up cholesterol in your body) and lowering LDL cholesterol, also referred to as bad cholesterol.
In one study, participants’ LDL cholesterol decreased after consuming 3 grammes (g) of oat beta-glucans daily. High levels of magnesium, potassium, and iron in oats support cardiovascular function, which is why oats are frequently included in heart-healthy diets. Magnesium is a vitamin that is not found in large amounts in many other foods, but is crucial for transporting magnesium.
2. Weight Management
Regardless their high fibre content, oats can help you feel fuller for longer. Your body absorbs energy more gradually thanks to the carbs in oats, which helps you avoid desiring sugar throughout the day. For dishes like muesli that use raw oats rather than quick oats, this is particularly true.
Oats include protein, which speeds up your metabolism. Your body can gain more lean muscle mass than visceral fat by using the protein in oats to keep you full and give you energy. The amount of oats you eat, however, determines how full you feel. Instant muesli, for instance, could not satisfy your hunger as long as a meal that includes rolled oats.
3. Controls Blood Sugar
Oat consumption may aid with blood sugar regulation. Oats’ soluble fibre, especially the polysaccharide beta-glucan, slows down the absorption of glucose into the bloodstream by forming a thick gel in the digestive tract. Sharp increases in insulin and blood sugar levels are avoided by this slow release of glucose.
Including oats in your diet can help you control your blood sugar if you have type 2 diabetes. Researchers discovered that diabetics’ haemoglobin A1c (a blood glucose indicator) decreased when they increased their intake of oats.
4. Supports Healthy Digestive Systems
Both soluble and insoluble fibre can be found in abundance in oats. For elderly folks, who may encounter more gastrointestinal health issues as they age, oat fibre is particularly advantageous. While insoluble fibre facilitates smooth bowel movements, soluble fibre delays digestion and aids in nutritional absorption. A healthy gut is encouraged and constipation is avoided by consuming a sufficient amount of fibre. Additionally, the prebiotic properties of oat fibre promote the development of good bacteria in the intestines, improving digestive health in general. Some research suggests that the prebiotics in oats help stop the growth of heart disease and cancer.