Oats

Ultimate Health Benefits of Eating Oats and Oatmeal

Oats are among the healthiest grains on earth.

They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Here are 9 evidence-based health benefits of eating oats and oatmeal.

What Are Oats and Oatmeal?

Oats are a whole grain food, known scientifically as Avena sativa.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge.

They’re also often included in muffins, granola bars, cookies and other baked goods.

Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).

1. Oats Are Incredibly Nutritious

The nutrient composition of oats is well-balanced.

They are a good source of carbs and fiber, including the powerful fiber beta-glucan.

They also contain more protein and fat than most grains.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains.

·         Manganese: 191% of the RDI.

·         Phosphorus: 41% of the RDI.

·         Magnesium: 34% of the RDI.

·         Copper: 24% of the RDI.

·         Iron: 20% of the RDI.

·         Zinc: 20% of the RDI.

·         Folate: 11% of the RDI.

·         Vitamin B1 (thiamin): 39% of the RDI.

·         Vitamin B5 (pantothenic acid): 10% of the RDI.

·         Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).

This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.

This means that oats are among the most nutrient dense foods you can eat.

Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. The are very high in many vitamins and minerals.

2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides,which are almost solely found in oats.

Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide.This gas molecule helps dilate blood vessels and leads to better blood flow.

In addition, avenanthramides have anti-inflammatory and anti-itching effects.

Ferulic acid is also found in large amounts in oats. This is another antioxidant.

Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

3. Oats Contain a Powerful Soluble Fiber Called 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 the 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.

Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels.

Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.

Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.

It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation.

Oats may lower the risk of heart disease by reducing both total and LDL cholesterol levels and protecting LDL cholesterol from oxidation.

5. Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes.

They may also improve insulin sensitivity.These effects are mainly attributed to beta-glucans ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.

Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal is Very Filling and May Help You Lose Weight

Not only is oatmeal (porridge) a delicious breakfast foods it’s also very filling.

Eating filling foods may help you eat fewer calories and lose weight.

By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness.Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.

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 production of the satiety hormone PYY.

7. Finely Ground Oats May Help with Skin Care

It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as “colloidal oatmeal.”

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

For example, oat-based skin products may improve uncomfortable symptoms of eczema.

Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.

Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. They May Decrease The Risk of Childhood Asthma

Asthma is the most common chronic disease in kids.

It’s an inflammatory  Inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs.

Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath.

Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases.

However, studies suggest that this doesn’t apply to all foods. Early introduction of oats, for example, may actually be protective.

One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma.

Some research suggests that oats may help prevent asthma in children when fed to young infants.

9. Oats May Help Relieve Constipation

Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation  in the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life.

Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people.

One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks.

What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.

Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

How to Incorporate Oats Into Your Diet

You can enjoy oats in several ways.

The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is a very simple way to make oatmeal:

·         1/2 cup of rolled oats.

·         1 cup (250 ml) of water or milk.

·         A pinch of salt.

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon fruits, nuts, seeds and/or Greek yogurt.

Also, oats are often included in baked goods, muesli, granola and bread.

Although oats are naturally gluten free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain gluten.

If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more.

Oats Are Incredibly Good For You

Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.

In addition, they’re high in fiber and protein compared to other grains.

Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.

In addition, they are very filling and have many properties that should make them a weight loss friendly food.

At the end of the day, oats are among the healthiest foods you can eat.

Are Oats and Oatmeal Gluten-Free? The Surprising Truth

Oats are a highly nutritious grain with many health benefits.

However, there is a lot of confusion about whether oats or oatmeal contain gluten.

Oats are naturally gluten-free, but often get contaminated with gluten from other grains.

This article explores whether you should include oats in a gluten-free diet.

What’s The Problem With Gluten....?

Gluten are very powerful

In fact, surveys have found that as many as 15 to 30% of people in the US try to avoid gluten for one reason or another.

However, many of those who avoid gluten don’t even really know what it is.

Gluten is a family of proteins found in grains such as wheat, rye and barley. These proteins give bread and pasta their stretchy, chewy texture.

Unfortunately, these proteins can cause serious health problems for certain people.

For some, gluten can be a tricky protein to digest. This may be because its unique amino acid structure can actually make it harder for the digestive enzymes in the gut to break it down.

If you have celiac disease, your body launches an autoimmune response to gluten, damaging the lining of the intestine. In wheat allergy, the immune system overreacts to the presence of wheat proteins.

It should be noted that most people can eat gluten without any problems.

Yet for those sensitive to gluten, even a tiny amount can make them sick. A gluten-free diet is the only way for these people to avoid serious health issues.

Gluten is a protein found in wheat, barley and rye. Most people can tolerate it, but it can cause serious health issues for some individuals.

Are Oats Gluten-Free.....?

The truth is that pure oats are gluten-free and safe for most people with gluten intolerance.

However, oats are often contaminated with gluten because they may be processed in the same facilities as gluten-containing grains like wheat, rye and barley.

Studies show that most people with celiac disease or wheat allergy can eat 50–100 grams of pure oats per day without adverse effects.

One study followed 106 celiac disease patients for 8 years. More than half of the participants ate oats daily, and none experienced negative effects.

Additionally, a few studies found that celiac disease patients in countries that recommended including oats in a gluten-free diet had better intestinal healing than patients in countries that did not.

Since pure oats are gluten-free, they’re usually safe for people with a wheat allergy as long as they’re not contaminated with wheat.

Most people who are gluten intolerant can safely eat pure oats. This includes people with celiac disease.

Oats are Often Contaminated With Gluten

Although oats themselves don’t contain gluten, they’re often grown alongside other crops.

The same equipment is typically used to harvest crops in neighboring fields, which leads to cross-contamination if one of those crops contains gluten.

Products made with oats are also usually processed in the same facilities as gluten-containing products, and are prepared and packaged with the same equipment.

Therefore, it’s not surprising that studies analyzing regular oat products found levels of gluten far exceeding the standard for gluten-free foods.

One study analyzed 109 oat-containing products on the market in the US, Canada and Europe. It found the products contained over 200 parts per million (ppm) of gluten, on average.

That may not sound like a lot, but just 20 ppm of gluten may be enough to cause a reaction in someone with celiac disease.

This high risk of contamination means it’s not safe to include conventionally grown and processed oats in a strict gluten-free diet.

For this reason, a number of companies have begun to grow and process oats with designated gluten-free fields and equipment. These oats can then be marketed as gluten-free, and must contain less than 20 ppm of gluten.

Unfortunately, even gluten-free labels may not be 100% reliable. One study found that only 95% of products labeled gluten-free actually had safe levels.

However, 100% of the oat products passed the test. This means that certified gluten-free labels on oats and oatmeal can be trusted in most cases.

Oats are often contaminated with gluten during growing or processing, but many companies are now producing uncontaminated oats.

Oats Contain a Protein Called Avenin, Which May Cause Problems for Some People

Even with contamination ruled out, a small number of people with celiac disease (and possibly other conditions) will still not be able to tolerate pure oats.

Pure oats contain a protein called avenin, which may cause problems because it has a similar amino acid structure as gluten.

The majority of people who are sensitive to gluten do not react to avenin. They can eat pure, uncontaminated oats with no problems.

However, a small percentage of people with celiac disease may react to avenin. For these few people, even certified gluten-free oats may cause some reaction.

One study investigating celiac disease and oat consumption found that most people had the potential to react to avenin. However, only 8% of the participants had an actual response after consuming a large amount of oats.

In those cases, the response was small and did not cause clinical symptoms or relapse. Therefore, the researchers concluded that it was still safe for those patients to consume up to 100 grams of pure oats per day.

Additionally, two other small studies found that some people with celiac disease experienced a small immune response and more intestinal symptoms when consuming oats, compared to those on a traditional gluten-free diet.

Despite these effects, none of the people in these studies experienced any intestinal damage from oats.

Oats contain a protein called avenin. A small percentage of people with celiac disease react to avenin and can’t tolerate pure oats.

Oats Have Many Health Benefits

Gluten-free diets are often limited when it comes to food choices, especially with grains and starchy foods.

Including oats and products like oatmeal or healthy granola bars can add much-needed variety.

Several studies have also shown that following a gluten-free diet frequently results in an inadequate intake of fiber, B vitamins, folate and minerals such as iron magnesium, selenium, manganese and zinc.

Oats happen to be a good source of all of these vitamins and minerals. They’re also a fantastic source of fiber.

Additionally, oats provide several impressive health benefits:

·         Heart disease: Oats can help improve risk factors for heart disease, such as lowering “bad” LDL-cholesterol and raising “good” HDL-cholesterol.

·         Weight loss: Oats and oatmeal can aid in weight loss by helping to control appetite and increase fullness.

·         Diabetes: Oats can help improve blood sugar control, blood fat levels and insulin sensitivity for people with type 2 diabetes.

Oats are a good source of many nutrients that are lacking in a gluten-free diet. They can also add variety and provide health benefits.

Should You Include Oats in a Gluten-Free Diet?

There are many benefits to including oats in a gluten-free diet.

Oats are used in many gluten-free products, and oat flour is popular in gluten-free baking. Oatmeal is also a breakfast favorite for many people.

However, it’s important to buy only oats and oat products that are labeled or certified as gluten-free. This ensures the oats are pure and uncontaminated.

In the US and Europe, products with this label are required to have less than 20 ppm (mg/kg) of gluten, an amount so low that it is generally considered to be safe.

These days, it’s easy to buy pure oats in many grocery stores and online.

Good brands to look for include Bob’s Red Mill and Glutenfreeda, which are both independently tested for gluten contamination.

The decision to include oats should be made on an individual basis.

Since it’s not possible to know who may react to avenin, it’s a good idea to talk to your doctor or registered dietitian/nutritionist before adding oats to a gluten-free diet.

However, the vast majority of people can safely enjoy oats and all of the delicious foods made with them.

Oats 101: Nutrition Facts and Health Benefits

Oats are a whole-grain cereal, known scientifically as Avena sativa. They are mainly grown in North America and Europe.

They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants.

Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.

Due to their beneficial health effects, such as lowering blood sugar and cholesterol levels, oats have gained considerable interest as a health food.

Oats are most commonly rolled or crushed, and can be consumed as oatmeal (porridge), in baked goods, bread, muesli and granola.

This is what rolled oats look like:

Whole grain oats are called oat groats.

The oat groats are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.

Quick, or instant oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and therefore cook faster.

The oat bran (the fiber-rich outer layer of the grain) is often consumed separately as a cereal, with muesli or in breads.

To produce infant oatmeal, oats are often further processed into powder that becomes a thick porridge when mixed with water.

Nutrition Facts

Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories.

By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

The table below contains detailed information on the nutrients in oats:

General information

	Amount
Calories	389
Water	8 %
Protein	16.9 g
Carbs	66.3 g
Sugar	~
Fiber	10.6 g
Fat	6.9 g
Saturated	1.22 g
Monounsaturated	2.18 g
Polyunsaturated	2.54 g
Omega-3	0.11 g
Omega-6	2.42 g
Trans fat	~

Carbs

Carbs make up 66% of oats.

Oats are very low in sugar, with only 1% coming from sucrose.

About 11% of the carbs are fiber, and 85% consists of starch.

Starch

Starch is the single biggest component of oats, made up of long chains of glucose molecules.

The starch in oats is different than the starch in other grains. It has a higher fat content, and a higher viscosity (ability to bind water).

Three types of starches are found in oats, classified with respect to digestibility.

The main starches in oats are:

·         Rapidly digested starch (7%), which is quickly broken down and absorbed as glucose.

·         Slowly digested starch (22%), that is broken down and absorbed more slowly.

·         Resistant starch (25%), which functions like a type of fiber. It escapes digestion and improves gut health by feeding the friendly gut bacteria.

Fiber

Oats contain almost 11% fiber, and porridge contains 1.7% fiber.

The majority of the fiber in oats is soluble, mostly a fiber called beta-glucan.

Oats also contain insoluble fibers, including lignin, cellulose and hemicellulose.

Oats contain more soluble fiber than other grains, leading to slower digestion, increased satiety and suppression of appetite.

Beta-glucans are unique among fibers, as they can form a viscous (gel-like) solution at a relatively low concentration.

In raw, whole oats, the amount of beta-glucan ranges from 2.3-8.5%, mostly concentrated in the oat bran.

Beta-glucans are known to lower cholesterol levels and increase excretion of bile acids. They are also believed to cause a reduction in blood sugar and insulin levels after a carbohydrate-rich meal.

Daily consumption of beta-glucans has been shown to lower cholesterol, especially LDL (the “bad”) cholesterol, and may therefore decrease the risk of heart disease.

The carbs in oats are mostly made up of starches and fiber. Oats are a good source of a unique type of fiber called beta-glucan, which is associated with a range of health benefits.

Protein

Oats are a good source of quality protein, ranging from 11-17% by dry weight, which is higher than most other grains.

The major protein in oats is called avenalin (80%), which is not found in any other grain, but is similar to legume proteins.

A minor protein is a prolamin called avenin, which is related to gluten in wheat.

However, pure oats are considered safe for most people with gluten intolerance.

Fat

Whole oats contain more fat than most other grains, ranging from 5-9%. It consists mostly of unsaturated fatty acids.

Oats contain more protein and fat than most other grains. Pure oats are gluten-free.

Vitamins and Minerals

Oats are high in many vitamins and minerals. The main ones are listed below.

·         

     Manganese: Typically found in high amounts in whole grains, this trace mineral is important for development, growth and metabolism.

·         Phosphorus: An important mineral for bone health and tissue maintenance.

·         Copper: An antioxidant mineral that is often lacking in the Western diet. It is considered important for heart health.

·         Vitamin B1: Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts and meat.


·         Iron: As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.

·         Selenium: An antioxidant, important for various processes in the body. Low selenium status has been associated with increased risk of premature death, and impaired immune and mental function.

·         Magnesium: Often lacking in the diet, this mineral is important for numerous processes in the body.

·         Zinc: A mineral that participates in many chemical reactions in the body and is important for overall health.

Oats contain high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B-vitamins, iron, selenium, magnesium and zinc.

Other Plant Compounds

Whole oats are rich in antioxidants that may provide various health benefits.

The main plant compounds are listed below.

·         Avenanthramides: Only found in oats, avenanthramides are a family of powerful antioxidants. They may reduce arterial inflammation and regulate blood pressure.

·         Ferulic Acid: The most common polyphenol antioxidant in oats and other cereal grains.

·         Phytic Acid: Most abundant in the bran, phytic acid is an antioxidant that can impair the absorption of minerals, such as iron and zinc.

Oats are the only dietary source of powerful antioxidants called avenanthramides. They also contain ferulic acid and phytic acid.

Health Benefits of Oats

Studies have repeatedly confirmed that oats, as oatmeal or oat bran, can lower cholesterol levels, which should reduce the risk of heart disease.

Oats have also been claimed to lower blood pressure and reduce the risk of obesity and type 2 diabetes.

Listed below are the main health benefits of oats and oat bran.

Oats Can Lower Cholesterol

Heart disease is the leading cause of death worldwide.

Blood cholesterol is a major risk factor for heart disease, especially oxidized LDL-Cholesterol.

Numerous studies have shown the effectiveness of oats or oat bran in lowering blood cholesterol levels, which is mainly attributed to their beta-glucan content.

Two suggested mechanisms for these cholesterol-lowering effects have been proposed.

First, beta-glucan may slow the absorption of fats and cholesterol by increasing the viscosity of the digestive contents.

Second, beta-glucan binds with cholesterol-rich bile acids in the intestine, produced by the liver to aid digestion. Beta-glucan then carries them down the digestive tract and eventually out of the body.

Normally, bile acids are recycled (re-absorbed) in the digestive system, but beta-glucan inhibits this recycling process, leading to reduced levels of cholesterol in the body.

Authorities have approved the health claim that foods containing at least 3 grams of beta-glucan per day may lower the risk of heart disease.

Oats contain high amounts of beta-glucans, which are very effective at reducing blood cholesterol levels.

Oats and Type 2 Diabetes

The prevalence of type 2 diabetes has increased dramatically in recent years and decades.

Type 2 diabetes is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta-glucans, the soluble fibers from oats, have been tested in patients with type 2 diabetes, showing beneficial effects on blood sugar control.

Modest amounts of beta-glucans from oats have been shown to moderate both glucose and insulin responses after carbohydrate-rich meals.

In patients with type 2 diabetes and severe insulin resistance, a 4-week dietary intervention with oatmeal resulted in a 40% reduction in the insulin dosage needed for stabilizing blood sugar levels.

Studies suggest that beta-glucans may favorably alter insulin sensitivity, delaying or preventing the onset of type 2 diabetics, but a recent review study concludes that the evidence is inconsistent.

Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground to flour before cooking.

Oats may reduce blood sugar and insulin responses following carbohydrate-rich meals. This makes them particularly beneficial for diabetics.

Oats and Increased Satiety

Satiety plays an important role in energy balance. It stops eating and prevents us from eating again until hunger returns.

Altered satiety signalling has been associated with obesity and type 2 diabetes.

In a study ranking the satiety effect of 38 common foods, porridge (cooked oatmeal) ranked 3rd overall, and 1st among breakfast foods.

Water-soluble fibers, such as beta-glucans, may increase satiety by delaying stomach emptying, increasing stomach distension and promoting the release of satiety hormones.

Human trials have shown that oatmeal, rich in beta-glucans, may increase satiety and reduce appetite when compared to a ready-to-eat breakfast cereal and other types of dietary fiber.

In addition to being highly satiating, oats, eaten as porridge, are low in calories  and contain plenty of fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.

Porridge (cooked oatmeal) is low in calories, is very filling and may decrease appetite, compared to other breakfast foods.

Oats and Gluten-Free Diets

A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity. 

Oats do not contain gluten, but they contain a similar type of protein, called avenin.

Clinical studies have shown that moderate or even large amounts of pure oats can be tolerated by most celiac disease patients.

Oats have been shown to enhance the nutritional value of gluten-free diets, increasing both mineral and fiber intakes, and individuals usually prefer to include oats in their gluten-free diets.

The biggest problem with oats in a gluten-free diet is contamination with wheat, because oats are often processed in the same facilities as other grains.

Therefore, it is important for celiac patients to only eat oats that have been certified as “pure” or “gluten-free.”

Oats are naturally gluten-free, but they are often contaminated with wheat. Individuals sensitive to gluten should only consume oats that are certified as “pure” or “gluten-free”.

Other Health Benefits of Oats

Oats are being extensively studied in many other areas, such as in cancer research, which is still in its early stages.

There are a few other benefits that deserve mentioning.

Feeding oats to young infants, before they reach an age of 6 months, has been associated with decreased risk of developing childhood asthma.

A few studies indicate that oats may boost the immune system, enhancing the body’s ability to fight bacteria, viruses, fungi and parasites.

In elderly people, consuming oat bran fiber may improve well-being and decrease the need for laxatives.

Oats have been associated with all sorts of benefits, including decreased risk of childhood asthma, enhanced immune system and decreased need for laxatives in the elderly.

Adverse Effects

Oats are usually well tolerated, with no adverse effects in healthy individuals.

Avenin-sensitive individuals may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet.

Oats may be contaminated with other grains, such as wheat, making them unsuitable for people with celiac disease (gluten intolerance) or wheat allergy.

It is important for individuals allergic or intolerant to wheat, or other grain types, to buy only oats that are certified as pure from contamination.

Oats are usually well tolerated, but they may be contaminated with gluten. Individuals who are sensitive to gluten should only consume “pure” and non-contaminated oats.

Summary

Oats are among the world’s healthiest grains.

They are a good source of many vitamins, minerals and unique plant compounds.

Oats also contain large amounts of unique soluble fibers called beta-glucans, which provide numerous health benefits.

These include lower cholesterol, reduced blood sugar and insulin responses, relieved constipation and improved immune function.

In addition to all this, oats are also very filling, and may reduce appetite and help you eat fewer calories.