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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
Nutritional facts Per 100 grams
Vitamins and Minerals
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.

Nutritional facts Per 100 grams

389 Calories
7 g Total Fat
2 mg Sodium
429 mg Potassium
66 g Total Carbohydrate
17 g Protein

Vitamins and Minerals

0.05 Calcium
26 % Iron
5 % Vitamin B-6
44 % Magnesium

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

Benefits of oats? Is it good for body building boys? Also tell me benefits of oats?

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
1. Oats Are Incredibly Nutritious 2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides 3. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan 4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage 5. Oats Can Improve Blood Sugar Control 6. Oatmeal is Very Filling and May Help You Lose Weight 7. Finely Ground Oats May Help with Skin Care 8. They May Decrease The Risk of Childhood Asthma 9. Oats May Help Relieve Constipation
1 person found this helpful

Hi. Please suggest me a diet to follow to burn belly fat and reduce the fat deposited on upper thighs. Apart from walking I do lunges, planks, sit ups and crunches. Thank You.

MBBS
General Physician, Hisar
Hi Take atleast 2L of water. Take plenty of fluids. Avoid fast, spicy and oily food. Avoid caffeine. Take dinner atleast 2 hr before sleep. Don't skip meals take small meals. Eat fruits. Start green tea.

I am a 33 year old married men and I work in abroad from last 5 years. My problem is my tummy gets bigger day by day and to touch, its like very hard! Before I was not facing problem like this. And I feel shame from my unconditional fart. I go 4,5 times a day for motion. I want reduce my tummy size and its hardness please suggest me something for weight loss.

DHMS (Hons.)
Homeopath, Patna
Hello, •Go for a brisk walk in d morning / evening at least 10 000, steps 45 mnts to restore blood circulation to enshape your whole body.    •Take, 3/4 litres  of water, free from conteminents to eliminate toxins and to regulate metabolism to burn fats cell.  •  Go for meditation to reduce your stress and to nourish cell & tissues to curb fats cells.     •Go for either, cycling, jogging, swimming, skipping, gardening, playing badminton, dancing,regularly.     •opt staircase, instead of a lift in your office.    •Take, oats with green tea  or, 1 slice of whole grain bread with 1 cup of cooked vegetable soup + 1 fruit (pomegranate, pear) in d breakfast.     •Take, salad, fruits,sprouts in ample qty in lunch, your meal b preferably, vegetarian ,high in proteins and fibre, maintains 1300-1600 calories through dietary  regulation.      •consume salad, fruits (not juice) whenever you feel hungry. Avoid, nicotine,coffee, alcohol,junk food, cookies, burger,pizza ,butter, ghee, sweets, sitting on computer late in d night. Take, Homoeo medicines which are gentle, rapid & safe. @ Phyto berryQ -10 drops, thrice, with little lukewarm water before each meal Take, care.

I am 31 years old house wife, facing obesity with 85 kgs bdy weight. Continue dieting frm 20dys. In morning 1cup liquor tea without sugar, 2 sugar free biscuits, one boiled egg (white portion) and salad. Lunch time 1 small bowl rice, boiled dal, fish 1 piece. In evening 1cup liquor tea with sugar free biscuits. And at night only salad. Is this diet plan right? please hlp me.

DHMS (Hons.)
Homeopath, Patna
Hello, •Go for a brisk walk in d morning / evening at least 10 000, steps 45 mnts to restore blood circulation to enshape your whole body.    •Tk, 3/4 litres  of water, free from conteminents to eliminate toxins and to regulate metabolism to burn fats cell.  •  Go for meditation to reduce your stress and to nourish cell & tissues to curb fats cells.     •Go for either, cycling, jogging, swimming, skipping, gardening, playing badminton, dancing,regularly.     •opt staircase, instead of a lift in your office.    •Tk, oats with green tea  or, 1 slice of whole grain bread with 1 cup of cooked vegetable soup + 1 fruit (pomegranate, pear) in d breakfast.     •Tk, salad, fruits,sprouts in ample qty in lunch, your meal b preferably, vegetarian ,high in proteins and fibre, maintains 1300-1600 calories through dietary  regulation.      •consume salad, fruits (not juice) whenever you feel hungry. Avoid, nicotine,coffee, alcohol,junk food, cookies, burger,pizza ,butter, ghee, sweets, sitting on computer late in d night. TK, Homoeo medicines which are gentle, rapid & safe. @ Phyto berryQ -10 drops, thrice, with little lukewarm water before each meal Tk, care.
1 person found this helpful

Popular Health Tips

Oats - Your Daily Breakfast Friend!

PG - Diploma in Dietetics & Nutrition, PG - Diploma in Clinical Research
Dietitian/Nutritionist, Nagpur
Oats - Your Daily Breakfast Friend!

One of the healthiest grains on earth; oats are gluten-free and an excellent source of minerals, fibers, vitamins and antioxidants. They are incredibly nutritious and one of the most preferred breakfast options. Owing to its healthy, super filling and nutritious properties, oats are on the top of any healthy diet chart.

Apart from being one of the best sources of soluble fibers, oats are also known to help in lowering cholesterol levels, reducing glucose absorption, relieving constipation, and decreasing the risk of childhood asthma. Read on to know about the benefits of eating oats for breakfast in detail:

  1. A nutritious and balanced breakfast option – Oats have well-balanced nutrients composition. They are an excellent source of proteins and contain very little fat as compared to other grains. They provide all the necessary nutrients, without added calories, to keep you going throughout the day.

  2. Contain soluble and insoluble fibers – Oats are packed with a large quantity of soluble fiber called beta-glucan, which helps control cholesterol levels and stabilizes glucose levels in the blood. Fibers also give you a feeling of fullness and increase the growth of good bacteria in the gut. Oats also contain insoluble fiber that improves the intestinal health and fights constipation.

  3. Contain vitamins and minerals – Oats are also loaded with manganese, copper, iron, folate, vitamin B1 and B5, making an ideal option to start your day with. Eating 1 cup of oatmeal provides ample amount of vitamin B complex to help your body convert food into energy. Iron content in the same serving helps meet 25 percent of a man’s and 11 percent of a woman’s daily requirement.

  4. Help lower cholesterol – One of the leading causes of death globally is heart disease for which the major risk factor is high cholesterol. Oats contain a beta-glucan fiber that is known to effectively reduces LDL cholesterol levels as well as total cholesterol levels. The antioxidants in oats also help in preventing LDL oxidation in the blood.

  5. Help in relieving constipation – With changes in eating habits, constipation has become very common in people of all age groups. As per studies, consuming oat bran daily can significantly improve the gut health and relieve constipation. Especially for elderly patients, oat bran can be a nice alternative to laxatives (due to its side-effects).

  6. Help in managing weight – We all know that eating a filling breakfast in the morning can reduce the urge to eat throughout the day, hence, help in weight loss. This makes oatmeal an excellent breakfast option as it is not only delicious but also keeps you full for longer. Beta-glucan in oats increases the production of a satiety hormone called peptide YY (PPY), which leads to reduced calorie intake, thus helping in managing weight and reducing the risk of obesity.

  7. Reduce the risk of childhood asthma – Asthma is an inflammatory disorder of the airways. Symptoms may differ in every child; some may experience shortness of breath or wheezing, while other children may have a recurrent cough. According to various studies, introducing your child to solid food at an early age can increase the risk of developing asthma. Well, this does not apply to all foods, as introducing oats to an infant can actually lower the risk of developing childhood asthma.

Risks-

Although oats don't contain gluten, in rare cases, they are grown in the same grounds as wheat or barley, and these crops can sometimes contaminate oats with gluten. Therefore, it is advised to pick oats that are certified as gluten-free.

Having gone through all the health benefits of oats, it is proved that oats not only make a nutritious meal for you but your child as well. Go ahead, shake hands with oats and make them your perfect breakfast friend!

5198 people found this helpful

M.Sc Dietetics -Outstanding Grade-82%, RD, Special Registered Dietitian
Dietitian/Nutritionist, Pune
Benefits of oats-
-good source of protein & energy
-high fiber content that helps to improve digestion and bowel movement
-good for heart, helps to control ldl (bad) cholesterol
-easy to cook, cooks in 4-5 minutes & tasty

Benefits of ecovalley hearty oats-
No msg/derivative of msg, so safe to consume
-provides all round nutrition with carbohydrates, protein, fibers, and vegetables/fruits
-natural ingredients
-contains natural dried vegetables and fruits
-larger grains to provide healthy bite compared to pasty texture of other oat brands (due to smaller grains)
- no synthetic flavor or flavor enhancers
-no preservatives

355 people found this helpful

Best Diet For People Suffering From COPD!

MD - Pulmonary, DTCD
Pulmonologist, Faridabad
Best Diet For People Suffering From COPD!

One of the best and easiest ways to manage the symptoms of the chronic obstructive pulmonary disease or COPD is through a healthy and nutrient dense diet. This would not only help you to not only keep the severity of the symptoms in check but also to maintain a healthy weight.

Tips to keep in mind when choosing a diet

  1. Managing Weight: It is essential for patients with COPD to manage their weight. The symptom of breathlessness could be more severe if you are overweight. You might feel fatigued and tired if you are underweight. Therefore it is crucial to monitor your calorie intake and therefore also your weight as recommended by the American Lung Association.
  2. Balanced Diet: It is essential for patients with COPD to eat a healthy, nutritious and balanced diet. One that is varied and rich in fruits, vegetables, whole grains and lean meats or proteins according to a study published in the August 2014 issue of the International Journal of Chronic Obstructive Pulmonary Disease. A well-balanced diet will ensure that you get all the necessary vitamins such as C, E, and D that are necessary to help you cope with this condition.
  3. Protein: Lean proteins such as eggs, meat, poultry, nuts, beans, and fish especially oily fish such as mackerel and sardines, should be incorporated into your meal plan. These proteins are necessary for patients with COPD especially if they are managing their condition through exercise.
  4. Carbohydrates and food high in fibre such as lentils, oats, and beans will improve the functioning of the digestive system.
  5. Potassium: Fruits and vegetables such as beets, potatoes, bananas are especially beneficial in preventing water retention in patients

Foods To Limit Or Avoid
People react differently to foods, there are some foods that patients with COPD should limit or avoid but if they do not seem to have an impact on your symptoms you can make them a part of your meal plan.

  1. Limiting salt intake irrespective of whether you are a COPD patient or not is always a good step to take. But if you are a COPD patient excessive salt in your diet could cause fluid retention which could worsen your shortness of breath.
  2. Dairy products such as milk and cheese can irritate the respiratory pathways making phlegm thicker.
  3. Certain fruits and vegetables such as apples, cabbage, stone fruits such as peaches and soybeans can cause gas and bloating.
  4. Caffeine in coffee and chocolate could interfere with certain medications that you have been prescribed. Confirm with your doctor if you can still include them in your diet. Patients with COPD need to drink plenty of fluids and it might be beneficial to opt for non-caffeinated beverages.
  5. Fried, greasy and spicy food can cause gas and indigestion which can affect breathing.

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

 

4536 people found this helpful

Digestive Health - 10 Things That Can Help You Manage It!

DNB Gastroenterology, Consulatant Gastroenterologist, Chief gastroenterologist
Gastroenterologist, Nashik
Digestive Health - 10 Things That Can Help You Manage It!

The food you eat plays an important role in your gastrointestinal health. Some foods can be difficult to digest and lead to bloating and heartburn while others increase the healthy bacteria in your gut and make digestion easier. 

Here are ten things you should include in your diet for a healthy digestive system:

  1. Bananas: Bananas help regulate bowel movements and help bind food waste together thus helping with irritable bowel syndrome and diarrhea. They also help restore the electrolyte and potassium balance in the stomach.
  2. Oats: Oats are rich in fiber and low in calories. It is also a rich source of phosphorus, vitamin E and Zinc. Oats helps with the proper functioning of the digestive system and the extraction of waste.
  3. Curd: Curd rice is the most well known home remedy for an upset stomach. Curd is a rich source of probiotics that helps restore the balance of healthy gut bacteria and eases digestion.
  4. Coconut oil: Coconut oil is an excellent substitute for normal cooking oil or butter. Coconut oil has antimicrobial properties and fatty acids that ease the digestive system and boost immunity and energy levels.
  5. Lentils: Lentils are rich in prebiotics and fiber. These prebiotics promote the growth of healthy gut bacteria and prevent harmful bacteria from causing stomach infections.
  6. Ginger: Herbs and spices are very helpful with digestion. Amongst these, ginger is foremost. It can be used to treat a number of stomach infections such as bloating, nausea and diarrhea. Ginger also helps speed up the movement of food from the stomach to the intestines. 
  7. Vegetables: Vegetables are rich in fiber and probiotics. While beetroots help relieve constipation, sweet potatoes help treat ulcers and bowel problems. Other vegetables that aid digestion include cucumbers, tomatoes and carrots.
  8. Brown rice: A certain amount of carbohydrates are essential for a well balanced diet. Brown rice has a high calorific value but is less fattening. Brown rice helps food move smoothly through the digestive system and hence promotes regularity.
  9. Peppermint: Peppermint helps ease indigestion and symptoms of irritable bowel syndrome. Peppermint can be had on its own as a flavoring agent in salads and on fruits or taken as a supplement.
  10. Water: Water is crucial to healthy digestion. It helps smooth the movement of food through the digestive system and out of the bowels. Inadequate water is one of the most common causes of constipation. Ideally, you should have a minimum of 8 to 10 glasses of water a day.

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

2192 people found this helpful

Cholesterol - 10 Foods That Help You Lower The Levels!

M.SC In Clinical Nutrition & Dietetics, PGCDE Certifies Diabetes Educator
Dietitian/Nutritionist, Delhi
Cholesterol - 10 Foods That Help You Lower The Levels!

Food plays a vital role in lowering the cholesterol apart from timely medication. Here is a list of 10 foods that contribute to a great extent in lowering the cholesterol level:

  1. OatsChanging the morning meal is the first action you should take. Oatmeal can bring down the LDL level to a staggering 5.3 percent in a matter of 6 weeks. It contains beta-glucan, which is capable of absorbing the LDL present in the blood.
  2. Red wineYou can cheer to reduced cholesterol with a glass of red wine in hand. A study conducted by the Universidad Complutense de Madrid in Spain found that red wine can reduce the cholesterol level up to 9 percent owing to a vital component known as Rioja present in it.
  3. Salmon Fish: Fatty and salmon fish contains Omega-3 fatty acids. They are known to be extremely effective for diseases such as dementia, cardiovascular diseases and much more. A study conducted by the Loma Linda University found that Omega-3 can increase the HDL by up to 4 percent. 
  4. Nuts: Nuts can reduce the cholesterol by up to 9.3 percent, a study by the American Journal of Clinical Nutrition revealed. 1.5 oz of regular consumption of nuts greatly helps in bringing down cholesterol. Since nuts are very rich in protein, portion control is necessary to refrain putting on weight.
  5. BeansA research conducted by the Arizona State Polytechnic University revealed that adding beans to soup can bring down the LDL up to 8 percent. Owing to their rich fibre content, they effectively absorb cholesterol. Some of the beans that can be tried include kidney, black and pinto beans.
  6. Cocoa: A study conducted by the AJCN reported that the daily intake of cocoa increases the HDL by over 20 percent in 3 months. Due to its high antioxidant content, it streamlines the blood flow and doesn’t let platelets stick together.
  7. Garlic2-3 cloves of garlic per day can dramatically reduce cholesterol-limiting LDL into the artery. It can prevent other conditions such as blood pressure, infections and blood clotting. Garlic can be consumed with any regular dish. 
  8. Olive oilOlive oil has multiple health benefits. It contains a compound known as MUFAs that lowers cholesterol and helps to get rid of abdomen fats. You can use it with salads, roast vegetables and marinate chicken.
  9. AvocadoAvocado contains monounsaturated fat that helps to raise the level of HDL and lower the LDL in the body. It contains Beta-sitosterol that absorbs cholesterol and brings down the count of it in the body. Owing to its high-calorie content, portion size should be looked into.
  10. Margarine: Two margarine can lower the LDL level up to 14 %. They are capable of absorbing cholesterol from the bile. It can be consumed with toast in the morning or as a snack in the evening.

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

3456 people found this helpful

Table of Content

Oats
Nutritional Value of Oats
Nutritional facts Per 100 grams
Vitamins and Minerals
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