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Oats - Your Daily Breakfast Friend!

Written and reviewed by
Dt. Seema Chalkhore 87% (52 ratings)
PG - Diploma in Dietetics & Nutrition, PG - Diploma in Clinical Research
Dietitian/Nutritionist, Nagpur  •  24 years experience
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.


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!

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