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Overview

Benefits of Oats And Its Side Effects

When it comes to foods that are ideal for healthcare, oats are one of the top grains to choose. They offer a range of health benefits. Oats are well known for their high fiber content due to which they aid digestion. It lowers cholesterol and can protect the heart from cardiovascular disease. It is good for people with type 2 diabetes as it lowers the body’s absorption of sugar. It can help prevent cancer due to its antioxidant content. It is very rich in proteins. Oats are used to facilitate weight loss as they have low fat content and low amounts of calories. It boosts your immune system and also boosts your overall energy.

Benefits of Oats And Its Side Effects

Table of Content

Oats
Nutritional Value of Oats
Health Benefits of Oats
It’s rich in fiber
It lowers cholesterol
It prevents diabetes
They promote weight loss
It is rich in proteins
It boosts the immune system
It prevents cancer
It boosts energy
It prevents celiac disease
It prevents hypertension
Uses of Oats
Side-Effects & Allergies of Oats
Cultivation of Oats

Oats

Oats are all the rage these days as they’ve been popularized by the health care industry. More and more variants of ‘instant oats’ have begun to crop up in the market to inspire more and more people to consume these healthy grains. But what exactly are oats? These are basically whole grains that are gluten free, making them extremely beneficial to eat. They can be mixed with a variety of freshly cut fruits, milk, and even vegetables to create a wholesome meal that makes this grain appropriate for any time of the day – breakfast, lunch, or dinner! Many people have begun to substitute their evening snacks with oatmeal just to add a boost of nutrients to their diet.

Nutritional Value of Oats

Oats are filled with amazing nutrients that are great for your body. In 100 grams of oats, you will find a total of 389 calories. They have 7 grams of fat, including 1.2 grams of saturated fat, 2.5 grams of polyunsaturated fats, and 2.2 grams of monounsaturated fat. They do not have any cholesterol content. 100 grams of oats contain 2 mg of sodium and 429 mg of potassium. It has 66 grams of carbohydrates along with 11 grams of dietary fiber. It has 17 grams of proteins and is also rich in many vitamins and minerals. Of the daily recommended dosage for the following, oats contain 26% of iron, 5% of vitamin B-6, 44% of magnesium, and 5% of calcium. It does not have any vitamin A, D, B-12, or C.

Health Benefits of Oats

Mentioned below are the best health benefits of Oats
Health Benefits of Oats

It’s rich in fiber

Havingfiber rich food is extremely important as it is good for your digestion. Fibers tend to bulk up the stool and make it move along the digestive tract much faster. As a result, this regulates your bowel movements, keeping your digestive system running smoothly and efficiently. It can help you prevent a host of problems such as gas, indigestion, constipation, diarhhea, and even irritable bowel syndrome. Therefore, if you are suffering from any digestive issues, a bowl of oats should do the trick!

It lowers cholesterol

High amounts of bad cholesterol (LDL) can lead to various heart problems. It can put you at risk for clogged arteries, cardiovascular disease, heart attacks, and strokes. It can even put undue strain in your heart, making it give way much faster. Including oats in your diet can help you decrease the bad cholesterol, thereby protecting your heart from these problems. It can also help you reduce your blood pressure. Furthermore, oats can help you reduce other hallmarks of heart disease, such as hypertension.

It prevents diabetes

Diabetes can be highly dangerous and can cause a range of problems if not controlled properly, including death. Oats are great for preventing and controlling diabetes. They are a complex carbohydrate due to which the breakdown of sugar in your system can be slowed down. Furthermore, oats contain beta-glucans. These make sure that your body does not absorb a ton of sugar, thus controlling the amount of sugar in your blood stream. This grain is really effective for people with type 2 diabetes.

They promote weight loss

If you are looking to lose weight in a healthy manner without depriving yourself of food or important nutrients, grabbing a bowl of oats a day can help you reach your weight goals. They work on multiple levels to help you lose weight. To start with, since they are high in fibers, they simulate the feeling of a full stomach much faster than other foods, thereby reducing your need to eat. Then, they also have low fat and low calorie content, which makes then an excellent aid in losing weight. Finally, you can create healthy meals with oat by adding fresh fruit and making sure your body, though full, is still healthy and not ready to gain more weight.

It is rich in proteins

Proteins are one of the most important nutrients needed by our body. They are called the building blocks of the body as they help with many functions that enable growth and development. They help with the regeneration of new cells, muscles, and tissues, and are needed for an overall healthy body. Oats are a good source of protein, especially for vegetarians and vegans as they don’t eat meat.

It boosts the immune system

Your immune system is your body’s main line of defence against diseases and infections caused by bacteria, virus, microbes, and fungi. Therefore, it is vital to keep this system functioning well. Oats are rich in beta-glucon. These nutrients are vital for the health of the neutrophils, which are the main soldiers of your immune system. They strengthen the system as a whole and help your body fight off infections and diseases, keeping you safe and protected from harm.

It prevents cancer

Another reason why oats are such a rage right now is because they are known to prevent cancer. Oats contain enterolactone, which is a lignin that has a lot of phytochemicals in them. Phytochemicals have the properties of antioxidants. This means that they hunt down and expel free radicals from the body. When free radicals are left unchecked or left to accumulate in the body, it can lead to various types of cancer. Thus, a bowl of oats can go a long way in helping you protect your body from cancer.

It boosts energy

Your body needs energy to perform its daily tasks and without energy, your organs slowly start malfunctioning, leading to a host of problems within your system. Oats function as nature’s energy bars. They are high in complex carbohydrates and filled with proteins. Both of these nutrients provide a ton of energy in your body. Furthermore, as they slow down the absorption of sugar in your body, you are not likely to crash from the energy gain. It keeps the energy levels consistent and keeps you going at it for longer.

It prevents celiac disease

Oats are also known for preventing celiac's disease. This disease occurs mainly in the small intestine and interfers with your body's ability to absorb nutrients from food. It is, therefore, a very dangerous disease. Oats are gluten free, which is why they help prevent this disease.

It prevents hypertension

Recent studies have shown that oats prevent hypertension. As a result, they help lower your pressure.

Uses of Oats

Oats are used widely for culinary purposes. They can be used in any cuisine to create a simple and wholesome meal. Oats are also used in a ton of natural energy bars, as they tend to boost the body’s energy levels without adding any harmful chemicals or caffeine into the mix. Many people also use oats as a base while creating homemade face packs or mud packs. For instance, oats mixed with honey and turmeric can be used on the face for its astringent properties, and its ability to lighten the skin and prevent acne. Oats are also used to create instant meals nowadays. These are precooked to a certain extent and just need to be popped in the microwave or oven for a predetermined amount of time. This is extremely beneficial as oats normally take a long time to cook, and this can be a deterrent for people who want to benefit from its properties but simply don’t have the time to cook the oats.

Side-Effects & Allergies of Oats

Oats are a totally organic and gluten free grain and do not have any side effects to speak of. However, it’s always better to take a few general precautions. You can always conduct a brief patch test to determine how your body reacts to oats and whether or not you are allergic. On a general note, it is always better to speak with your physician before adding anything new to your diet or lifestyle. If you are choosing to get instant oats, always read the label carefully in case it contains any ingredients that you might be allergic to or are not supposed to consume due to any health reasons. Oats are safe for children too.

Cultivation of Oats

Oats were cultivated as a side effect of cultivating primary crops like wheat and barley. There is no single point of origin for this grain. It grows best in temperate regions, and can even handle high amounts of rain and cold when compared to other grains. This makes them a popular grain to grow in areas like Iceland and Northwest Europe. Oats are a very well-known and coveted grain now and are cultivated all over the world. In 2014, Russia was the leading producer of oats, followed by countries like Canada, Australia, and Poland. They are easy to grow and harvest.

Popular Questions & Answers

I have some pain in my leg since last 10 days. Then I go for a test of serum uric acid, serum creatinine. Test report is Serum creatinine- 0.77 Serum uric acid- 9.3 Can you suggest me now what I do as my uric acid is higher than normal range.

MD PHYSICIAN
General Physician, Delhi
Avoid purine rich food like liver, kidney and sweetbreads, tuna,scallops and increase intake of fibre rich diet food to reduce the uric acid level in the body. Oats, whole grains, vegetables like broccoli, pumpkin and celery should be included in the diet to lower the uric acid. Limit your soda consumption. Keep your body hydrated. Although the body easily adapts to low water intake, optimum hydration is necessary to eliminate uric acid from your system. If you feel pain in joints especially big toe or restriction of movements. Consult a nephrologist for the same.

I want to take some information about the all those foods which are helping to gain weight and makes fat, please kindly get me some tips about it,

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
You need to take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. To gain muscle mass.
1 person found this helpful

I am 19 years old female. I am already taking medication of Ginette35 for my irregular menstrual from a long time. Will it be safe to take phenq pills (dietary supplement for weight loss) along with them.

Bsc Food & Nutrition, Msc Food & Nutrition
Dietitian/Nutritionist, Delhi
Hi lybrate-user Try to lose weight naturally. Exercise regularly and eat a balanced diet. Avoid weight loss supplements. Ten Ways to Improve Your Diet 1. Eat 2 fruits every day. 2. Add fibre to your diet. For example oats, Rajma 3. Increase your vegetable intake. You should consume minimum 3 seasonal vegetables everyday 4. Stop eating when you are satisfied. Be aware of portion sizes. Eat a gap of 2 hours so that there is sustained release of energy. 5. Eat whole grains such as brown rice, whole wheat bread, and whole grain cereals, Oats 6. Enjoy two sources of low-fat dairy products every day: milk, yogurt. 7. Use cold pressed vegetable oils. 8. Limit saturated fat. Read the labels. And remember that fatty meats or cheeses, butter, and whole milk products have large amounts of saturated fat. 9. Eat 6 meals every day. Small portions at regular interval. 10. Target 8-10 glasses of water everyday. The best way to judge the water intake is by the colour of the urine. The yellowish it gets that means you are dehydrated and need to take water. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Dear doctor, I am 21 year old my weight is 77 kg I want reduce my weight so kindly recommend me diet schedule so that I can reduce my weight.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Take high fiber low fat diet. Drink lot of water everyday. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Ask me privately for customized diet plan for you.
1 person found this helpful

Hi doctor. I hv been living in hostel since past 2 yrs. And eat in mess. I hv noticed my weight increase and belly fat too. Does eating rice and sweets everyday increase belly fat? please explain why. please give me proper diet.

Diploma in Diet and Nutrition
Dietitian/Nutritionist, Hyderabad
Aim for long term weight loss @ 2 Kg per month = 12 kgs in 6 months. Aspire to be fit and smart and slim..>> Add more 2-3 Fruits to your daily diet. Double your water intake..>> Cut down Sweets/Biscuits/ Colas/Juices from your diet..>> Cut down Puris/Parathas/Pizzas/Burgers/Fried Rice..>> Eat slowly and mindfully. Reduce portion size..>> Exercise daily - 'Intense' Cardio for 40-60 mins. This will keep you toned and trim..>> Love yourself and respect your body.
1 person found this helpful

Popular Health Tips

Body Inflammation (Soojna) - 7 Foods That Can Help Reduce It!

Bachelor of Ayurveda, Medicine and Surgery (BAMS), C.R.A.V
Ayurveda, Delhi
Body Inflammation (Soojna) - 7 Foods That Can Help Reduce It!

Inflammation or soojan in the body can make it difficult for you to follow your daily routine. According to Ayurveda, this is caused by an imbalance of the pitta dosha. As the pitta dosha increases, the heat in the body also increases leading to inflammation and other issues. To reduce the pitta dosha, one must consume foods that are not hot or warm in nature and increase the consumption of foods that have a cooling effect.

7 amazing foods that can really help:

  1. Turmeric: Turmeric contains an important anti-inflammatory compound known as curcumin. This can help reduce inflammation associated with arthritis, arteriosclerosis, asthma, and cancer. It also reduces the effects of inflammatory oxidants such as nitric oxide. Turmeric can be used to flavor foods or steeped into a tea.
  2. Flax: Nuts such as flax and pumpkin seeds are rich in Omega-3 fatty acids. They also help cool the body. Some other nuts and seeds that you could include in your diet are almonds that have been soaked in water overnight and peeled, sunflower seeds, coconut and popcorn without salt. Avoid nuts such as brazilian nuts, chia seeds, cashew nuts, walnuts and sesame seeds as they can increase body temperature.
  3. Garlic: Garlic is a wonder food that is very important in a pitta pacifying diet. Along with other nutrients, garlic contains allicin that has strong anti-inflammatory properties. Consuming garlic on a regular basis can also help protect a person against heart diseases by reducing inflammation in the veins and arteries.
  4. Ginger: According to Ayurveda, ginger is considered as an universal medicine. This herb has anti-inflammatory properties that help reduce inflammation. It also aids in digestion and promotes healthy blood circulation. The best way to consume ginger to fight inflammation is to steep it in a tea.
  5. Whole grains: To reduce the pitta dosha, you should include plenty of dry, sweet whole grains in your diet. This includes barley, oats, quinoa, wheat and rice. These foods are good sources of fiber and proteins. They also have a low glycemic index and help maintain body temperature.
  6. Leafy vegetables: Vegetables that reduce the pitta dosha are usually sweet and astringent. These vegetables are best eaten raw at mid-day when the digestive system is functioning at its peak. Lettuce, kale, leeks, collard greens and wheat grass are some of the vegetables that you must include in your diet. On the other hand, avoid spicy vegetables like green chillies, onions, and radishes.
  7. Tomatoes: Tomatoes contain lycopene that helps reduce inflammation in the lungs. This vegetable can be consumed raw or juiced but when cooked, the lycopene amount increases. However, avoid raw tomatoes as they can irritate the digestive system.

In case you have a concern or query you can always consult an expert & get answers to your questions!

8795 people found this helpful

Obesity In Children - Ways To Prevent It!

Fellowship in Neonatology, MRCPCH(UK), Diploma in Child Health (DCH), MBBS
Pediatrician, Delhi
Obesity In Children - Ways To Prevent It!

Research shows that overweight children have a higher chances of developing chronic health problems such as hypertension, asthma, high cholesterol, and even cancer as they grow up. Apart from these health conditions, being obese can cause severe self-esteem problems as well. In short, obesity in children, more specifically childhood obesity, can affect the overall physical, mental and emotional health of your child.

Here are 5 easy ways to prevent your child from falling into the perils of obesity.

1. Develop healthy eating habits in your child
Encouraging your little ones to develop healthy eating habits is vital for maintaining optimum body weight. Instead of high sugar and high fat foods, a child’s diet should consist of fruits, vegetables and whole-grain foods (such as oats, quinoa and wheat). Proteins such as lean meats, lentils, beans and fish should be included in his/her eating plan as well. Most importantly, serving food in the right portion sizes will ensure your child is getting the right amount of nutrients, while preventing him/her from consuming empty calories. Inculcate these eating habits in them right from the time they are toddlers so that it stays with them as they get older.

2. Make your child avoid calorie-rich foods
Getting your child to avoid fatty, sugary and salty foods can also prevent him from tipping over the weighing scale. Present before your child low sugar and low fat alternatives that he/she would enjoy eating such as apples, bananas, carrots, etc.

3. Encourage your child to pursue physical activity
Try to encourage your child to engage in some form of physical activity for about 60 minutes every day. From brisk walking, swimming, dancing to skipping - your child could opt for any of these physical activities. Having your child lead an active life can see him/her enjoying a number of health benefits like respite from stress, strengthening of his/her bones and muscles and decrease in blood pressure, to name a few.

4. Put a limit on your child’s TV time
When it comes to the time that your child may spend before the TV, computer or other gizmos, it should be not more than half-an-hour per day. Instead, devise fun activities wherein your child as well other members of the family can take part in or ones in which your child does not need a company.

5. Ensure your child gets enough sleep
Lastly, a good night’s rest that lasts about 9-12 hours is vital for optimal weight maintenance. Studies reveal that children who slept for less than the required number of hours were more at risk of being obese. This is because less sleep causes fatigue, leading to a decrease in physical activity and therefore, use of energy. Hence, young kids need up to 8 to 10 hrs sleep but older kids need 6 to 8 hours sleep.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4950 people found this helpful

Reduce the Risk

BSc - Dietitics / Nutrition
Dietitian/Nutritionist, Delhi
Reduce the Risk

Reduce the Risk:

Diabetics can take a few measured steps which can reduce the risk of suffering a stroke.

  1. Control extra weight. High abdominal fat leads to an increased production of bad cholesterol, which saturates the blood vessels. This blood gets deposited on the inside of the blood vessels; thus leading to an increased risk of forming blood clots in the body. On the other hand, HDL (good) cholesterol works to remove deposits from your blood vessels. So, maintaining good cholesterol is important to reduce your risk of a stroke.
  2. Follow a heart-friendly diet at home. Some simple steps at home can help you achieve this goal. Make an attempt to control your bad cholesterol with a high intake of fibre-rich foods. There are many daily consumption food items which are a rich source of fibre. Oats, whole-grain breads, including your whole-grain flours and cereals, peas, fruits, and vegetables will increase your routine dose of fibre. Take small steps to gradually increase the amount of fibre in your digestive system.
  3. Quit smoking. Smoking can prove hazardous for people with diabetes. It leads to further clogging of arteries by narrowing down the blood vessel. Consult a doctor to help you quit smoking if you are a chain smoker.
  4. Stay fit, healthy, and hearty. Exercise regularly to pump more blood. The ideal LDL level is less than 100 mg/dl.
  5. Drink responsibly. Limit the amount of alcoholone drink per day for women and two drinks a day for men. Continuously monitor your blood pressure, and take the doctor’s advice to keep it under control if it’s high.
  6. Say no to saturated fats. They raise your cholesterol level. Saturated fats are most commonly found in meats, butter, fatty dairy products, food cooked in coconut or palm oil. Consult a dietician to monitor your daily intake of saturated fat. Also, don’t binge on fast food as they are high in saturated and trans-fats. Also, restrict your appetite of cookies, snack foods, fried foods, baked goods and popcorn, as they are a source of increasing cholesterol level in the body.
  7. Regularly consult your doctor. You need to stay in touch with your doctor regularly to monitor your diet and other lifestyle aspects too. Insulin and other diabetes medications and pre-medications for a diabetic and are important to control your blood sugar levels. However, the effectiveness of these medicines hugely depends on the timing and size of the dose. A regular medical checkup is recommended to avoid any abnormality. Also, other medicines you take to treat conditions other than diabetes may affect your blood sugar level.
3 people found this helpful

Diabetes - 5 Tips To Control It!

BHMS, MD - Homeopathy
Homeopath, Navi Mumbai
Diabetes - 5 Tips To Control It!

Diabetes is a lifestyle disease that can easily be managed by controlling our diet. Along with being aware of your sugar intake, your diet should help you lower blood pressure and cholesterol levels. However, this does not mean you have to resign yourself to a lifetime of tasteless food.

Here are a few diet tips that can help manage diabetes: 

  1. Choose high fiber carbohydrates: Carbohydrates are an essential element of the daily diet but have a huge impact on blood sugar levels. Hence, it is important to pick the right carbohydrates. Your diet should have a limited amount of refined carbohydrates such as white bread, pasta, soda etc. and should be focused more on high fiber carbohydrates such as brown rice, sweet potatoes, rolled oats and bran flakes that are digested slowly. This prevents your body from producing excessive insulin.
  2. Be sweet smart: The key to indulge your sweet tooth and controlling diabetes is moderation. Abruptly, removing sugar from your diet can make you crave for it. Instead, gradually lower your sugar intake. If you can't miss out on the dessert at the end of a meal, reduce the amount of carbohydrates in your meal. Adding healthy fats like peanut butter, yogurt or nuts to your dessert can also slow down the digestive process and thus control blood sugar level.
  3. Keep a food diary: When you are diabetic, it is very important to eat at regular intervals. Eating frequent, small meals are often better than fewer large meals. Try and maintain a food diary to keep track of your calorie intake. This helps identify problem areas of where your body is getting excessive calories from. When you are aware of the calories associated with things you eat, it is easier to cut down on snacks and replace unhealthy snacks with healthier options.
  4. Choose fats wisely: It is impossible to completely cut out fats from your diet. While some fats such as liquid vegetable oils and commercial baked goods are unhealthy, others have important health benefits. Unsaturated fats are the healthiest and safest. Replacing your vegetable cooking oil for olive oil and biscuits with nuts are easy ways to make smart choices with your fat intake.
  5. Go green: Green leafy vegetables are low on carbohydrates and high on nutrients. Thus, make them an integral part of your meal. Vegetables like kale, spinach, lettuce, etc. can be eaten raw or cooked. Along with being nutritious, they also add texture and color to your meals, thus making them more visually appealing.
5 people found this helpful

5 Foods That Are Filling Yet Non Fattening!

M.Sc. in Foods & Nutrition, PhD in Foods & Nutrition
Dietitian/Nutritionist, Udaipur
5 Foods That Are Filling Yet Non Fattening!

When you say weight loss, the first thing that comes to mind is the need to starve oneself and skip eating. This thought is very scary for people who are used to 4 regular meals a day. But, now you can feel good, because it is not just scary, it is false too. The idea is to eat healthy and low-calorie foods and not to stop eating completely. 

You should also learn to trick your body, eat something filling that will control and delay your hunger pangs. Your stomach is busy, but not digesting anything that adds a lot of calories into your system. Sounds great, isn't it? Try these low-fat, filling foods and see how different your body reacts.

  1. Eggs: They are not just filled with protein, but provide all the essential amino acids for your system. These amino acids have the ability to suppress hunger, and it will be quite some time before you start feeling hungry. Scrambled or hard-boiled or in any form you like, pick an egg if you have a choice and see the difference.
  2. Oatmeal: Breakfast is considered as the most important meal of the day and try to make it as wholesome as possible. Oats, loaded with fiber, fills your stomach and prolongs your hunger pangs. They are not just low on calories, but help control your body mass index (BMI) as well. Oats can be cooked in different ways, and by adding fruit or vegetables you can make it more wholesome. Oats helps in controlling cravings and oats in form of salads is a very healthy option.
  3. Apples: With about 75 calories in each average-sized fruit, apple is packed with nutrients and accelerates weight loss. The ursolic acid present in apples improves fat burning and promotes leaner muscle mass. Best eaten raw, you can also add it to oats or have a smoothie.
  4. Beans: Packed with water, fiber, and protein, beans in any form will keep you full and is a great addition to your diet. Either as a soup, baked, or cooked in your preferred way, beans will help you eat less and lose more weight.
  5. Nuts: While nuts are usually considered off radar for people who are watching their weight, it is not true. Whether almonds, walnuts, cashews, pecans, or pistachios, nuts contain unsaturated fats and are packed with fibers. They are packed with calories, but you will feel full for a long time before you are hungry again, and that helps. A glass of water along with the nuts will prolong the digestion and keep your hunger pangs away for more hours.

If you are planning to lose some weight, eating these types of foods will definitely help you. Consult an Expert & get answers to your questions!

3967 people found this helpful

Table of Content

Oats
Nutritional Value of Oats
Health Benefits of Oats
It’s rich in fiber
It lowers cholesterol
It prevents diabetes
They promote weight loss
It is rich in proteins
It boosts the immune system
It prevents cancer
It boosts energy
It prevents celiac disease
It prevents hypertension
Uses of Oats
Side-Effects & Allergies of Oats
Cultivation of Oats