Oats have been heralded for quite some time for their cholesterol-lowering, heart-healthy attributes, especially since a certain American breakfast cereal popularized them for their heart-hugging qualities. However, the grain offers much more in terms of health benefits, with its high content of fiber, polyphenols and antioxidants that aid digestion, help with skin irritation and reduce inflammation.
Oats for Antioxidants
Oats have been found to contain more than 20 polyphenols, known as avenanthramides, which have exhibited high antioxidant activity in several studies. One study analyzed these phenols and found them to produce antioxidant and antigenotoxic activity that could be beneficial to health. (Source) Furthermore, another study found avenanthramides to be highly bioavailable and to increase antioxidant capacity in adults. (Source)
Oats for Skin Soothing
Oats have been used for centuries as an anti-itch, skin-soothing agent. One study analyzed the avenanthramides of oats to investigate their dermatological-supporting roles. Results of the study showed the phenols to significantly reduce inflammation and to contribute to the overall anti-irritation activity of oats. (Source)
Oats for Lowering Cholesterol
It’s no secret that oats help lower cholesterol, and oat β-glucan is the dietary fiber compound attributed to these cholesterol-lowering qualities. One investigation of secondary data concluded that the association between oats and cholesterol still hold true after the FDA officially made the claim in the 1990s that oats can reduce cholesterol due to their β-glucan content. The analysis found that significant scientific evidence still supports that doses of 3 grams of oats per day can lower LDL cholesterol levels by 5 to 10 percent. (Source)
Oats for Blood Sugar Regulation
In addition to lowering cholesterol, β-glucan has been shown to lower blood sugar in research. (Source) One study analyzed the effects of whole-grain oat consumption in mice and found that the group of mice that consumed a high-bran oat diet experienced improved insulin sensitivity and plasma cholesterol profile. (Source)
Oats for Digestive Health
Due to their high fiber content, oats can be thought to promote digestive health. While more substantial research is needed to differentiate the specific digestive benefits of oats in comparison to other whole grains, one study analyzed secondary data and found that 14 studies carried out demonstrated that oats or oat bran can significantly increase stool weight and decrease constipation. (Source)
NUTRITIONAL PROFILE
Oats, 1 cup (234g), cooked with water
Calories: 166
Total Fat: 4g
Sodium: 9mg
Total Carbohydrate: 32g
Dietary Fiber: 4g
Protein: 6g
Vitamin E: 1% Daily Value
Thiamin: 12%
Riboflavin: 2%
Niacin: 3%
Folate: 4%
Pantothenic Acid: 7%
Calcium: 2%
Iron: 12%
Magnesium: 16%
Phosphorous: 18%
Potassium: 5%
Zinc: 16%
Copper: 9%
Manganese: 68%
Selenium: 18%