Oats are one of the healthiest grains you can think of. They are available in many forms, from instant oats (the most processed form) to oat groats (whole oat kernels). It is rich in fiber, protein, vitamins, and minerals. Oatmeal makes a perfect breakfast, and to make it tastier, you can add fruits, berries, nuts (such as walnuts), cinnamon, or almond butter, or eat it with yogurt.
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Now let’s look at the health benefits that this grain provides:
1. It helps keep heart and blood vessels healthy.
It’s been 20 years since the FDA approved a heart-health claim for oats and certain oat products. Multiple studies confirm that oats can benefit your circulatory system by lowering overall and LDL (bad) cholesterol, reducing inflammation, and helping decrease blood pressure.
2. It may help control blood sugar.
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Beta-glucan, a type of soluble fiber found in oats, may improve blood sugar levels and insulin sensitivity, some studies suggest.
3. It may be beneficial for your joints.
Oatmeal and other whole grains have been shown to reduce the levels of inflammation. If your joints hurt after exercise, eating oatmeal may help them recover.
4. It makes you feel full without too many calories.
Beta-glucan in oats may also help slow down stomach emptying and stimulate the release of peptide YY (PYY), one of satiety hormones. It makes oats, which are low in calories but high in nutrients, a great addition to your diet, especially if you want to lose weight.
5. It can help relieve constipation and facilitate digestion.
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A number of studies suggest that oats can aid digestion and improve metabolic health. Fiber from oats acts as a prebiotic and promotes the growth of good bacteria in your intestines. According to some studies, oat bran can help relieve constipation. Try it and see for yourself!
6. It may help lower the risk of colorectal cancer.
Multiple studies show that a diet high in fiber (and oats are an excellent source of it) can help decrease the risk of colorectal cancer.
7. It’s a nice addition to a gluten-free diet.
Oats are naturally gluten-free, but some gluten can mix with them during processing. If you have a gluten-related disorder, look for oats products that are specifically labeled “gluten-free”.