Top 9 Oatmeal And Oats Benefits For Your Health

7 min read
Feb 9, 2024
Top 9 Oatmeal And Oats Benefits For Your Health

Oats and oatmeal are full of health benefits, according to studies. These consist of decreased blood sugar, weight loss, and a lower chance of heart disease .

One of the world's healthiest grains is oats. They are a whole grain free of gluten and an excellent source of fiber, antioxidants, vitamins, and minerals.

These nine benefits of eating oatmeal and oats are supported by research.

What are oats and oatmeal?

Avena sativa, or entire grains, is what scientists refer to as oats.

Oat groats, which take a while to cook, are the most complete and whole form of oats. That's why a lot of people like their oats rolled, crushed, or steel-cut.

Oats that are instant (rapid) are the most processed type. They cook the quickest, however they could have a mushy texture.

Oatmeal, which is created by boiling oats in either water or milk, is a common breakfast food. Porridge is a common term used to describe oatmeal.

In addition, they are frequently used in cookies, granola bars, muffins, and other baked goods.


Whole grains like oats are popular for breakfast as porridge or oatmeal, and they can also be incorporated to baked items.

1. Oats are incredibly nutritious

Oats include a well-balanced combination of nutrients. They are a good source of fiber, particularly beta-glucan, and carbohydrates.

With an excellent balance of necessary amino acids, oats are also a good source of high-quality protein.

Important vitamins, minerals, and plant-based antioxidants abound in oats.

Dry oats, weighed at half a cup (40.5 g), contain:

  • Manganese: 63.91% of the daily value (DV)
  • Phosphorus: 13.3% of the DV
  • Magnesium: 13.3% of the DV
  • Copper: 17.6% of the DV
  • Iron: 9.4% of the DV
  • Zinc: 13.4% of the DV
  • Folate: 3.24% of the DV
  • Vitamin B1 (thiamin): 15.5% of the DV
  • Vitamin B5 (pantothenic acid): 9.07% of the DV
  • Reduced concentrations of niacin, vitamin B3, calcium, potassium, and vitamin B6 (pyridoxine)

One cup of prepared oatmeal, or half a cup of dry oats with water, has the following nutritional profile:

  • 27.4 grams (g) of carbs
  • 5.3 g of protein
  • 2.6 g of fat
  • 4 g of fiber
  • 153.5 calories


In comparison to most other grains, oats are higher in fat and protein and lower in carbohydrates and fiber. They are loaded with nutrients and vitamins.

2. Whole oats are rich in antioxidants

Whole oats are rich in polyphenols, which are healthy plant chemicals, and antioxidants. The most noteworthy are avenanthramides, a special class of antioxidants found virtually only in oats.

According to research, avenanthramides can help reduce blood pressure by boosting the synthesis of nitric oxide gas. Better blood flow may result from the dilation (widening) of blood vessels caused by this gas molecule.

Avenanthramides also have anti-itching and anti-inflammatory properties.


Avenanthramides is one of the several antioxidants found in oats. These substances have anti-inflammatory and anti-itching properties in addition to potentially lowering blood pressure.

3. Oats contain a powerful soluble fiber

A form of soluble fiber called beta-glucan is found in high concentrations in oats. In your stomach, beta-glucan creates a thick, gel-like substance after partially dissolving in water.

Beta-glucan fiber has several health advantages, including:

  • Decreased sensitivity to insulin and blood sugar
  • An increase in the digestive system's beneficial microorganisms
  • Control of type 2 diabetes


Oats are a good source of beta-glucan, a soluble fiber with a number of benefits. It can control type 2 diabetes, support good gut flora, and lower blood glucose levels.

4. Oats can lower cholesterol levels

The leading cause of death across the globe is heart disease , with one of the significant risk factors being imbalances in blood cholesterol levels.

Numerous studies have demonstrated the ability of oats' beta-glucan fiber to lower levels of LDL (bad) and total cholesterol.

The discharge of bile rich in cholesterol may be enhanced by beta-glucan, hence lowering blood cholesterol levels.

Additionally, oats may prevent the oxidation of LDL (bad) cholesterol.

When LDL (bad) cholesterol interacts with free radicals, it gets oxidized. This denotes an additional crucial phase in the progression of heart disease .

LDL cholesterol destroys cells, causes artery inflammation, and increases the risk of heart attacks and strokes.


By lowering total and LDL (bad) cholesterol and shielding LDL from oxidation, oats may reduce the risk of heart disease .

5. Oats can improve blood sugar

A prevalent medical disorder known as type 2 diabetes is characterized by noticeably raised blood sugar levels. Usually, it is the consequence of reduced insulin hormone sensitivity.

Oats have the potential to reduce blood sugar, particularly in those with type 2 diabetes or obesity.

The capacity of beta-glucan to form a thick gel that postpones the stomach's emptying and the blood's absorption of glucose is primarily responsible for these effects.

Beta-glucan, found in barley and oats, has the potential to improve insulin sensitivity.

Further investigation is necessary because a randomized clinical trial conducted in 2016 found no improvement in insulin sensitivity.


Oats provide soluble fiber beta-glucan, which may help reduce blood sugar and increase insulin sensitivity.

6. Because it's so filling, oatmeal can aid with weight loss

Oatmeal, often known as porridge, is not only a tasty but also incredibly satisfying morning item. Consuming full foods can aid in calorie restriction and weight loss.

Oatmeal's beta-glucan might prolong the time it takes for your stomach to empty, which can help you feel fuller longer.

Additionally, peptide YY (PYY), a hormone the stomach produces in reaction to food, may be released more readily when beta-glucan is present. It has been demonstrated that this satiety hormone causes people to eat fewer calories, which may lower their risk of obesity.


Because oatmeal increases feelings of fullness, it may aid in weight loss . It achieves this by delaying the stomach's emptying and boosting the satiety hormone PYY's synthesis.

7. Oats ground finely could benefit skin care

It's no accident that oats are a common ingredient in skin care products. These goods' manufacturers frequently refer to finely ground oats as "colloidal oatmeal."

In 2003, the FDA gave colloidal oatmeal its approval as a skin-protective agent. However, oats have long been used to relieve itchiness and irritation in a variety of skin disorders.

For instance, oat-based skin care products might lessen eczema's bothersome symptoms.

Note that the benefits of oats for skin care only apply to external application; internal consumption is not included.


It has long been known that using finely powdered oats, or colloidal oatmeal, will help relieve dry, itchy skin. It might assist in easing the signs and symptoms of eczema and other skin disorders.

8. Oats may reduce a child's chance of developing asthma

The most prevalent chronic illness among children is asthma.

It is an inflammatory condition affecting the airways, which are the tubes that carry air into and out of the lungs.

While not every child experiences the identical symptoms, many do frequently cough, wheeze, and have shortness of breath.

Studies suggest that introducing oats to children at a young age may really prevent them from getting asthma.

It's still up for discussion, though, whether oats can save youngsters from developing asthma.


When given to young newborns, oats may help prevent asthma in children, according to some evidence, but further studies are required.

9. Oats could ease constipation

Constipation affects people of all ages and socioeconomic backgrounds. This is a reference to difficult-to-pass, infrequent, irregular bowel movements.

Approximately 16 out of 100 individuals and 33 out of 100 persons over the age of 60 suffer from constipation.

Research suggests eating oat bran—the grain's fibrous outer layer—might ease constipation.

Research has also demonstrated that oat bran helps those with ulcerative colitis (UC) by improving their digestion and reducing gastrointestinal discomfort.

Even while soluble fiber from oats often works well to prevent constipation, research has shown that it is less successful when it comes to constipation brought on by opioids. This is due to the fact that it has no effect on the colon's potential suppression by medications.


Research suggests that oat bran can improve digestion and ease constipation in people with gastrointestinal disorders like UC.

How to incorporate oats into your diet

There are several ways to enjoy oats. Breakfast consisting of porridge or oats is the most popular approach.

To prepare oatmeal, you'll need the following:

  • 1/2 cup rolled oats
  • 1 cup (250 ml) water or milk
  • A pinch of salt

Put all the ingredients in a pot and heat it until it boils. Simmer the oats until they are tender, stirring from time to time.

Oatmeal can be enhanced in flavor and nutritional value by adding Greek yogurt, nuts, seeds, and cinnamon.

In addition, oats are frequently used in bread, muesli, granola, and baked products.

Oats are inherently gluten-free, however occasionally they come into contact with gluten. This is due to the possibility that they will be harvested and handled with the same machinery as other gluten-containing cereals.

Select gluten-free oat products if you have celiac disease or are sensitive to gluten.


Oats are naturally gluten-free and can be a terrific complement to a balanced diet . They can be added to baked items, consumed as oats (porridge) for breakfast, and more.

Frequently asked questions

Is eating oats every day a good diet?

In a 2020 trial, individuals with quiescent (inactive) UC who consumed oat bran once a day for 24 weeks did not develop worsening symptoms and their health was maintained. This implies that oats can be eaten on a daily basis.

Because oats are high in fiber, you can observe changes in the consistency and frequency of your stools.

Reduced nutrient absorption might also result from consuming too many oats.

What makes oats and wheat different from each other?

While the nutritional makeup of wheat and oats differs, both contain protein, carbs, vitamins, and minerals.

Similar amounts of magnesium, zinc, and iron can be found in both wheat and oats.

Wheat is not naturally gluten-free, but oats are. Having said that, if you want to be sure the oats are gluten-free, search for a label identifying them as such because there's a chance of cross-contamination.

Are oats carbs or protein?

Grains, which are a particular sort of carbohydrate, include oats. However, 5.3 g of protein can also be found in 1/2 cup of dried oats.

Is oatmeal and oats the same thing?

The grains or seeds of the oat plant are referred to as oats. Oatmeal is a kind of porridge that is made from oats.

Are oats really a superfood?

In actuality, oats rank among the foods that are highest in nutrients . They are therefore frequently regarded as superfoods. That being stated, the word "superfood" lacks a precise definition.

The bottom line

A wholesome grain rich in essential vitamins, minerals, and antioxidants is oats. In comparison to other grains, they also have larger levels of protein and soluble fiber.

Oats include special ingredients such as antioxidants known as avenanthramides and the soluble fiber beta-glucan.

Benefits include decreased cholesterol and blood sugar levels, defense against skin irritation, and less constipation.

They have several uses, are highly satisfying, and have a host of other qualities that should help them be a diet ary aid in losing weight.

In the end, oats rank among the foods that are highest in nutrients .