Health Benefits of Eating Oats and Oatmeal

Oats are a nutritious whole grain known for their richness in fibre, vitamins, and minerals. Incorporating them into your daily routine may contribute to supporting overall health and well-being [1]. They are a naturally gluten-free grain (though cross-contamination must be avoided for celiac disease), high in essential nutrients, antioxidants, and soluble fibre [2]. Research supports that oats and oatmeal offer various health benefits.

What Is the Difference Between Oats and Oatmeal?

Oats, officially known as Avena sativa, are the entire grain food. The unprocessed kernel, or oat groat, is the most nutritious and complete form of oats, but it requires a long cooking time. Thus, most individuals prefer processed forms like rolled, crushed, or steel-cut oats.

The most commonly prepared oats are instant oats. These are cooked in the shortest amount of time. Oatmeal is the term used to describe these cooked oats, typically prepared by boiling oats in water or milk, and are a well-known breakfast food. Oatmeal prepared this way is also referred to as porridge. Oats are also often incorporated into biscuits, granola bars, cookies, and other baked goods.

Nutrition Value of Oats

A half-cup of dry rolled oats (approximately 40 grams) provides a wide range of micronutrients and macronutrients [3]:

• Manganese: 191% of the Recommended Dietary Intake (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
• Vitamin B1 (Thiamin): 39% of the RDI
• Folate: 11% of RDI
• Vitamin B5 (Pantothenic acid): A modest amount of RDI

Thus, oats are considered one of the most nutrient-dense whole grains available [3].

Health Benefits of Oats and Oatmeal

Oats are among the most nutrient-dense whole grains you can eat. They are naturally gluten-free, rich in important vitamins, minerals, and antioxidants, and incredibly versatile. Whether enjoyed as a warm bowl of porridge or added to smoothies and baked goods, oats can be a healthy part of your daily routine. It is important to note that a significant increase in fibre intake, such as from oats, should be gradual to avoid temporary digestive discomfort. Let’s explore seven science-supported benefits of including oats in your diet.

1. Rich in Antioxidants

Whole oats are packed with antioxidants and plant compounds, including a unique group called avenanthramides. These antioxidants have been shown to help relax blood vessels and promote better circulation [1]. Avenanthramides are primarily found in oats and are known to have potential anti-inflammatory properties that may support overall wellness [4].

2. A Good Source of Beta-Glucan Fibre

One of the key nutrients in oats is beta-glucan, a special kind of soluble fibre. When mixed with water, it forms a gel-like substance in the gut that helps slow digestion [5]. This mechanism can help with:

• Supporting healthy cholesterol levels [6]
• Stabilising blood sugar [7]
• Increasing feelings of fullness
• Promoting the growth of beneficial gut bacteria (prebiotic effect) [5]

This makes oats a valuable food for digestive and heart health.

3. May Support Heart Health

Heart health is one of the most well-known benefits of oats. The beta-glucan in oats helps reduce the absorption of cholesterol (specifically LDL or “bad” cholesterol) into the bloodstream [6]. When eaten regularly, oats can contribute to maintaining healthy cholesterol levels, especially when combined with a balanced diet and an active lifestyle.

4. Can Help Manage Blood Sugar Levels

Oats may help keep blood sugar levels more stable, particularly in people with high blood sugar or insulin sensitivity [7]. The slow-digesting soluble fibre in oats helps delay the breakdown and absorption of carbohydrates, which can reduce spikes in blood glucose. Choosing plain oats over sugary processed cereals can be a simple but effective way to support healthy blood sugar levels.

5. Keeps You Feeling Full

Oats are very satisfying. The fibre they contain takes longer to digest, which helps you stay full longer after a meal (known as increased satiety). This can reduce the urge to snack and support healthy weight management as part of a calorie-controlled diet [2].

6. May Soothe the Skin

Oats are not only great to eat, but they’re also known for their skincare benefits. Finely ground oats (called colloidal oatmeal) are often used in lotions, creams, and bath treatments. Applied topically, they can help calm itchy, dry, or irritated skin and are commonly recommended for individuals with sensitive skin or conditions such as eczema [4]. While they’re not a cure, they can be part of a soothing skincare routine.

7. Supports Digestive Health

Oats, particularly the concentrated fibre found in oat bran, are high in both soluble and insoluble fibre, which helps move food through the digestive system [1]. This makes them effective in preventing or relieving occasional constipation. Regularly including oats in your diet can support a healthier and more regular digestive pattern, especially in older adults.

Conclusion

Oats are an incredibly nutritious and versatile whole grain. They are rich in antioxidants, beta-glucan fibre, vitamins, and minerals, offering support for heart health, blood sugar regulation, and gastrointestinal health. They also promote satiety and may offer soothing benefits for the skin. Incorporating oats into your daily routine can contribute to long-term wellness and improved health outcomes when paired with a balanced diet and active lifestyle.

Disclaimer

This article is intended for general informational purposes only and should not be considered substitute for professional medical advice. Always consult a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have an existing health condition. Individual responses to dietary changes may vary.

Frequently Asked Questions (FAQs)

Are oats and oatmeal the same thing?

Oats are the raw whole grain, while oatmeal refers to the cooked form of oats, usually prepared with water or milk.

Are oats suitable for gluten-free diets?

Pure oats are naturally gluten-free, but it’s best to choose products explicitly labelled as certified gluten-free oats to avoid cross-contamination during processing, which is essential for individuals with Celiac disease.

Can oats help with weight loss?

Yes, the fibre in oats helps you feel full for longer, which can help reduce overall calorie intake and support weight management when incorporated into a controlled diet.

How do oats support heart health?

Oats contain beta-glucan soluble fibre, which helps lower LDL cholesterol and supports healthy circulation when eaten regularly [6].

Can oats be eaten daily?

Yes, for most individuals, daily consumption of oats is safe and can provide essential nutrients and support digestion, heart health, and overall well-being.

References

[1] Paudel, D., Dhungana, B., Caffe, M., & Krishnan, P. (2021). A review of health-beneficial properties of oats. Foods, 10(11), 2591. https://doi.org/10.3390/foods10112591

[2] Rasane, P., Jha, A., Sabikhi, L., Kumar, A., & Unnikrishnan, V. S. (2015). Nutritional advantages of oats and opportunities for its processing as value-added foods – A review. Journal of Food Science and Technology, 52(2), 662–675. https://doi.org/10.1007/s13197-013-1072-1

[3] U.S. Department of Agriculture (USDA) FoodData Central. (2019). Oats, Rolled, Quick Cooking, Uncooked. [Data set]. Retrieved from https://fdc.nal.usda.gov/fdc-apps/fdc-details.html?fdcid=189674

[4] Katz, D. L. (2001). A scientific review of the health benefits of oats. The Quaker Oats Company. Retrieved from https://www.researchgate.net/profile/David-Katz-29/publication/242077067_A_Scientific_Review_of_the_Health_Benefits_of_Oats/links/5461382f0cf2c1a63bff8139/A-Scientific-Review-of-the-Health-Benefits-of-Oats?origin=publication

[5] Cicero, A. F. G., Fogacci, F., Veronesi, M., Strocchi, E., Grandi, E., Rizzoli, E., … & Borghi, C. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The $\\beta$-glucan effects on lipid profile, glycemia and intestinal health (BELT) study. Nutrients, 12(3), 686. https://doi.org/10.3390/nu12030686

[6] Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat $\\beta$-glucan: A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108

[7] Hou, Q., Li, Y., Li, L., Cheng, G., Sun, X., Li, S., & Tian, H. (2015). The metabolic effects of oats intake in patients with type 2 diabetes: A systematic review and meta-analysis. Nutrients, 7(12), 10369–10387. https://doi.org/10.3390/nu7125536