What is so good about oats?

1. What is so good about oats?

A professor of food and nutrition said, “If everyone ate a bowl of oatmeal a day, it could transform the health of a nation.” Oats are rich in many nutrients, such as copper, manganese, iron, B vitamins, and protein.

Oats have among the highest protein content of all the grains.

They are also high in soluble fibre (beta-glucan).

Oats can provide drug-like activities for:

– lowering cholesterol

– lowering blood sugar

– boosting immune system

– protecting against cancer

– increasing antioxidant level

– reducing artery-clogging

Oats are also good as:

– a topical anti-inflammatory

– a control for asthma

– a control for body weight

– a way to reverse fatty liver disease

How many types of oats are there?

2. How many types of oats are there?

Steel-cut oats: are the least processed; have nutrients mostly intact; grains are cut into 2-3 pieces; take longer time to cook. GI 42*

Rolled oats (old fashioned oats): have been steamed, rolled for faster cooking. GI 55

Quick oats: are more processed; rolled into even thinner flakes for faster cooking. GI 66

Instant oats: most heavily processed; much of the nutrient content removed, high GI 79

3. What do soluble fibre or beta glucan do?

Soluble fibre forms a layer in our intestine which reduces absorption of cholesterol.

A bowl of oats can reduce the bad (LDL) cholesterol by 7% (the same effect as taking the drug, statin).

Eating oats can significantly lower risk of heart disease and bowel cancer.

Oatmeal lotion

4. Oats can be a cure for rashes?

Oatmeal lotion has been used for centuries to relieve itch and irritation.

Oatmeal lotion can relieve chemotherapy-induced rashes (where many other expensive treatments fail)

5. Rolled oats can be eaten raw?

Rolled oats have been steamed in the process of rolling them flat. So, they are already cooked.

6. Are there any downsides to oats?

Often, it is the milk, sweeteners, dried sweet fruits, or roasted ingredients, such as nuts and seeds, added to oatmeal that can make it too high in calories or make it unhealthy in other ways. Eating oatmeal won’t make you gain weight, but consistently eating too many calories with the oatmeal might lead to weight gain.

Disclaimer: 

The information shared here is for educational purposes only. These opinions are not given as medical advice and not intended to replace or conflict with your decisions or healthcare providers’ advice.

Sources:

1, 3 https://www.youtube.com/watch?v=UmAUkwG9OuY&t=55s

https://www.healthline.com/nutrition/20-delicious-high-protein-foods 

2, 5 GI* is the glycemic index assigned to foods based on how slowly or how quickly those foods cause increase in blood glucose levels. (low:0-55, medium:56-69, high:70-100)

https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html

https://healthyeating.sfgate.com/oatmeal-vs-quick-oatmeal-2047.html

https://www.healthline.com/nutrition/rolled-vs-steel-cut-oats#definitions

4. https://nutritionfacts.org/video/oatmeal-lotion-for-chemotherapy-induced-rash/

6. https://healthyeating.sfgate.com/can-eating-oatmeal-cause-weight-increase-6764.html