Oats

Oats is a species of cereal grain grown for its seed, which is known by the same name. They are a very good source of fiber, especially beta glucan(Beta-glucans are soluble fibers that come from the cell walls of bacteria, fungi, yeasts, and some plants), and are high in vitamins, minerals, and antioxidants(like avenanthramides, avenanthramides: Avenanthramides may play a role in keeping blood pressure low by increasing nitric oxide production. They could also have anti-inflammatory and anti-itching properties when applied topically to the skin.)

Types

Instant oats: Oat groats that have been steamed and flaked.

Rolled oats(also called regular or old-fashioned oats): Oat groats that have been steamed and rolled into flakes that are thicker (and thus take longer to cook) than instant oats.

Steel cut oats are exactly as the name implies: steel cut. They are produced by chopping the whole oat groat into 2-4 pieces with a steel blade.

Scottish Oats: They are made by stone grinding the whole oat groat, which makes them the best oats for porridge.

Quick oats: Quick oats are a variation of rolled oats. They are also steamed, but they are often rolled thinner, and sometimes chopped into smaller pieces, giving them a larger surface area, and therefore a shorter cooking time.

Oat flour: Oat flour is simply finely-ground rolled oats, It is oftentimes used in baked goods and can be used to thicken products, although it is not quite as effective as corn starch, potato starch, or wheat flour.

ubiquitous Myths

Very prevalent connotations associated with oats is “eat as much as you want because it’s healthy and hence chances of weight gain is very less.” Gaining weight has nothing to do with eating healthy, it’s all about calories in vs calories out, now whether these calories comes from salubrious foods or junk. Oatmeal still has calories (approximately 160 calories per 1 cup cooked). It is important to listen to your fullness and satiety cues when you are eating oatmeal so that you do not overindulge first thing in the morning.

Due to media and several “fitness influencers” we started comparing and ranking oats with different grains and cereals.

But the fact is almost all cereals and grains have approx. the same nutritional values(except some micronutrients) so a plausible approach is to choose and eat the particular cereal that suits your culture and is readily available.

Benefits

Nutritional density: Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup. This same serving has only 303 calories. This means that oats are among the most nutrient-dense foods you can eat. Oats are loaded with important vitamins, minerals, and antioxidant plant compounds.

beta-glucan: 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:

reduced LDL and total cholesterol levels

reduced blood sugar and insulin response

increased feeling of fullness

increased growth of good bacteria in the digestive tract

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

Increases satiety: 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.

skin care: The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in the treatment of itch and irritation in various skin conditions.

relieve constipation: Studies indicate that oat bran can help reduce constipation in older adults, significantly reducing the need to use laxatives.

Better sleep: According to experts, oats contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep. Furthermore, oats contain several vitamins, including B6, a co-factor that aids in serotonin production in the brain.