Oat water, a creamy beverage made from blended oats, has gained popularity as a health drink. Often touted for its potential weight loss benefits and other health-promoting properties, oat water is easy to make and incorporate into your daily routine. This article delves into the science-backed benefits of oat water, provides a simple recipe, and addresses some common health considerations associated with its consumption.
What is Oat Water?
Oat water is a drink made by blending oats with water, resulting in a smooth, creamy liquid. Some people call oatzempic this drink for weight loss, has become a viral trend on social media. The drink is often flavored with cinnamon, vanilla extract, or other spices to enhance its taste. Unlike oat milk, where the oats are discarded, oat water retains the oat particles, potentially increasing its fiber content.
Nutritional Profile of Oats
Oats are a whole grain recognized for their rich nutritional content. They are a good source of:
- Fiber: Oats are particularly high in soluble fiber, especially beta-glucan.
- Vitamins and Minerals: Oats contain essential vitamins and minerals, including vitamins A and B, calcium, magnesium, zinc, and iron.
- Antioxidants: Oats are rich in antioxidants, including avenanthramides, which are unique to oats and have anti-inflammatory properties.
- Protein: Oats also provide a decent amount of protein, contributing to overall satiety.
Potential Health Benefits of Oat Water
Weight Management
Oat water is frequently promoted as a weight-loss aid. The primary active ingredient and dietary fiber present in oats is beta-glucan. When beta-glucan combines with water, it becomes gel-like, helping to slow digestion. This may make someone feel full and help reduce their appetite, which may, in turn, contribute to gradual weight loss. The high fiber content in oats can promote feelings of fullness, potentially reducing overall calorie intake. Studies have shown that oats can contribute to feeling full longer and slowing the release of blood glucose.
However, it's important to note that some studies suggest eating oats has little to no effect on appetite control, and further research is necessary. As part of a balanced diet, oatmeal drinks may help with weight management.
Read also: Smoothies for Glowing Skin
Cholesterol Reduction
The soluble fiber beta-glucan in oats has been shown to lower cholesterol levels. Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood. Regular consumption of oats water can reduce the risk of heart diseases. Oats may also protect LDL (bad) cholesterol from oxidation, a crucial step in the progression of heart disease. By reducing LDL cholesterol levels, oat water may contribute to a healthier cardiovascular system.
Blood Sugar Control
Oats may help lower blood sugar levels, especially in people with obesity or who have type 2 diabetes. The beta-glucan in oats forms a thick gel that delays the emptying of the stomach and absorption of glucose into the blood. Fiber is found in abundance in it, which prevents insulin spike. Consuming oats water can help in controlling blood sugar level.
Digestive Health
Oats contain soluble fibre, which can promote digestion. It eases the process of bowel movement, which removes the problem of constipation. Consuming it regularly can be beneficial in digestive problems. The soluble fiber in oats can promote healthy bowel movements and alleviate constipation.
Detoxification
When you consume oats water on an empty stomach in the morning, it helps in flushing out the toxins from the body. The antioxidants present in it protect the body from the damages caused by free radicals. Drinking oats water keeps the body hydrated.
How to Make Oat Water
Here’s a simple recipe for making oat water:
Read also: Guilt-Free Pizza
Ingredients:
- 1/2 cup rolled oats (old-fashioned oats work best)
- 4 cups of water
- Optional: Cinnamon, vanilla extract, honey, or other sweeteners to taste
Instructions:
- Soak the Oats: Mix the oatmeal with 1 cup of water. Cover the bowl with plastic wrap. Soak overnight in the fridge. The next morning, you'll see that the oatmeal will have absorbed some of the water.
- Blend: Discard the water used to soak the oats. Strain and rinse the soaked oats with clean water. Put the oatmeal in a blender. Add vanilla, cinnamon, sugar substitute, and the rest of the water.
- Blend Until Smooth: Blend the mixture until it reaches a smooth consistency.
- Strain (Optional): For a smoother drink, strain the mixture through a fine-mesh sieve or cheesecloth to remove any remaining oat particles.
- Flavor: Add cinnamon, vanilla extract, honey, or other sweeteners to taste.
- Serve: Serve chilled and enjoy!
Incorporating Oats into Your Diet
You can enjoy oats in several ways. The most popular way is to simply eat oatmeal (porridge) for breakfast.
Here is what you need to make oatmeal:
- 1/2 cup rolled oats
- 1 cup (250 ml) water or milk
- A pinch of salt
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds, peanut butter, almond butter, or Greek yogurt.
Other oat-based alternatives to oatmeal drinks that a person may also want to try include overnight oats and porridge.
Read also: Diet and Exercise Streak Interruption: A Guide
Health Considerations and Potential Risks
Gradual Weight Loss
It is important to exercise caution regarding diet trends that promote rapid weight loss. The Centers for Disease Prevention and Control (CDC) notes that individuals who lose weight gradually, which is around 1 to 2 pounds (lb) each week, are more likely to keep the weight off than those who lose weight rapidly.
Restrictive Eating Habits
Additionally, it is important to consider the potential health risks of restrictive eating habits, such as:
- insufficient calorie intake, which may lead to malnutrition and a weakened immune system
- hormonal imbalance, which may lead to irregular periods and, in extreme cases, infertility
- psychological distress, which may promote disordered eating behaviors
Consulting a Healthcare Professional
People should always speak with a doctor before significantly changing their diet.
Social Media and Mental Health
Research from 2023 suggests that exposure to hegemonic beauty ideals on social media is associated with feelings of body dissatisfaction in young adults. In this case, hegemonic means the current dominant trend.
Tips for Safe and Effective Weight Loss
The CDC suggests people follow these steps for safe and effective weight loss:
- Make a commitment by writing down the reasons they want to lose weight.
- Keep a food and beverage diary for a few days, so that they are more aware of what they are eating. They can also consider how their lifestyle, work and social commitments, and any chronic health conditions may affect their eating habits.
- Set two or three goals at a time, with rewards upon completion. These goals should be specific, realistic (expecting setbacks), and forgiving (not striving for perfection). For example, walking 15 minutes on at least 3 days in the first week.
- Identify people who will support weight loss efforts, such as loved ones, support groups, and healthcare professionals.
- Revisit the goals set in step 3 and regularly evaluate progress. If they are consistently meeting one goal, they should set a new one. People should also make sure to reward themselves with something nonfood-related, such as a relaxing bath.
Other tips for losing weight safely include:
- eating more nutrient-rich foods, like fruits, vegetables, and whole grains, that contain vitamins, minerals, and dietary fiber
- eating less foods that are high in fat, added sugar, and salt
- exercising regularly
- finding healthier ways to cook, such as baking or grilling instead of frying foods
- limiting alcohol intake
Oats: A Versatile and Nutritious Grain
Oats made history when they became the first food with a Food and Drug Administration health claim label in 1997. Oats contain a type of soluble fiber called beta-glucan, which lowers blood glucose and cholesterol levels and reduces the risk of heart disease and diabetes. Eating oatmeal regularly can have weight management benefits, too.
Types of Oats
- Steel-Cut Oats: Also called Irish oatmeal, whole oat kernels are cut into two or three pieces with steel disks. Because these oats are the least processed, they contain the highest amount of fiber. Steel-cut oats take longer to cook, resulting in a creamy and chewy porridge.
- Rolled Oats: These oats are rolled flat to make them easier to cook.
- Quick Oats: These are the oats found in single-serve packets. They're typically flavored and can be added to hot water or cooked in the microwave for a few minutes.
- Overnight Oats: Overnight oats are made with rolled or quick oats mixed with some type of milk and yogurt, then refrigerated overnight.