Oats and oatmeal have long been celebrated as a nutritious and versatile food, with evidence of wild oats growing in the Fertile Crescent of the Near East centuries ago. Today, oats and oatmeal are one of the most popular whole grain recipes worldwide. This article explores the multifaceted benefits of incorporating plant-based oatmeal into your diet, supported by scientific evidence and expert insights.
Nutritional Powerhouse
Oats are packed with essential nutrients, making them a valuable addition to any diet. A single serving of oats provides a significant portion of the daily recommended intake of several key minerals.
- Manganese: Oats contain 64% of the Daily Value (DV) of manganese, crucial for maintaining healthy bone structure.
- Selenium: With 21% DV of selenium, oats support detoxification, liver function, and hormonal and thyroid health.
- Copper: Offering 18% DV of copper, oats contribute to various enzymatic processes in the body.
Oats also contain healthy fatty acids, B vitamins, magnesium, iron, phosphorus, zinc, folate, and vitamins B1 and B5.
Fiber-Rich Goodness
Oats are a top high-fiber food, containing about 55 percent soluble fiber and 45 percent insoluble fiber. Soluble fiber is present in the outer casing, called the bran. Oats contain plenty of the soluble fiber called beta-glucan. Dietary fiber is found exclusively in plant foods.
Beta-Glucan: The Star Player
B-glucan is a soluble dietary fiber found in the endosperm cell walls of oats that’s known for its cholesterol-lowering, insulin-regulating properties. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut. This soluble fiber is responsible for many of the health benefits associated with oatmeal consumption. Studies show that eating just 3 grams of beta-glucan daily - about what you get in a 70-gram bowl of oats - can reduce harmful LDL cholesterol by 7%.
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- Cholesterol Reduction: Oats are highly recommended for reducing LDL (“bad”) cholesterol, total cholesterol levels, and the risk of heart disease. Beta-glucan increases the excretion of bile acids, preventing their reabsorption and lowering cholesterol levels.
- Blood Sugar Regulation: Oatmeal provides slow-releasing carbohydrates that keep blood sugar in check and support sustainable energy. The beta-glucan in oats may also help reduce the spikes and dips in your blood sugar that can occur after you eat digestible carbs.
- Improved Gut Health: Beta-glucan is also a prebiotic - a type of fiber that helps the “good” bugs in your gut grow. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.
- Cancer Prevention: Consuming foods rich in beta-glucans is even linked with the ability to naturally fight cancer cells.
Digestive Health Benefits
Fiber can help you maintain regular bowel movements. Oat bran, the high-fiber outer layer of this grain, has been shown in studies to assist in relieving constipation. Overall, many studies show that diets higher in fiber can lead to improved gut and colon health, constipation relief, and curtailed irritable bowl syndrome-related symptoms. The soluble fiber found in oats may help prevent it. Supplements containing soluble fiber increase stool frequency and improve stool consistency in people with chronic constipation.
Weight Management
Fiber is more than a regulator. High-fiber foods also take up a large amount of space in your stomach while absorbing water. Oatmeal can help support weight loss because of the high fiber content that makes you feel full, satisfied and less likely to deal with cravings. The beta-glucan in oatmeal may increase your feeling of fullness. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
Skin Health
Colloidal oatmeal is a finely ground form of oats used to boost skin health. It can be used topically as a protectant, soothing moisturizer, cleanser and itch-reliever. The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But oats have a long history of use in the treatment of itch and irritation in various skin conditions.
Varieties of Oats
No matter the kind you buy, all types start off as oat groats. Different types have roughly the same nutrient breakdown and health benefits, although “quick oats” are absorbed by the body more quickly and can spike blood sugar more rapidly than rolled or steel-cut oats.
- Steel-Cut Oats: When the whole oat groat is split into pieces. These have a chewy, nutty flavor and are also called Irish or Scottish oats. They have less of an impact on blood sugar than processed oats.
- Rolled Oats: When groats are steamed to make them soft and then pressed between rollers and dried.
- Instant or Quick Oats: When groats are pressed thinner than rolled oats and steamed longer so they cook more quickly. They’re cut into tiny pieces, which sometimes makes them look powdery.
- Oat Flour: When oats are steamed, rolled, pressed and cut very finely to make a uniform oat flour.
- Oat Bran: Oat bran is made up of the outer shells of the seeds.
In general, you want to look for steel-cut, rolled or old-fashioned oats that are made without added sweeteners or flavors. Check the ingredients label carefully to make sure no flavoring, preservatives or chemical sweeteners are included.
Read also: Nutritious Granola Recipes
How to Prepare Oatmeal
You can cook oats in a few different ways, but the most popular way is to make them on the stovetop. To make oats on the stove, bring one cup of water (or a milk of your choice, such as almond milk, coconut milk or goat milk) to a boil, then add a half cup of old-fashioned rolled oats. You can also use rolled oats in granola or oat flour in baked goods or in place of breadcrumbs. Steaming and rolling them (which happens before they’re sold to customers) and soaking them does the job of making them edible.
Oatmeal Recipe
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. Oatmeal is delicious with different topics and flavors, including: fruits such as bananas, blueberries, strawberries, and raspberriesspices such as cinnamon and nutmeg protein powder for extra proteinnuts and seeds such as chia seeds or almond flakesnut butter such as almond butternatural sweeteners such as honey
Quick Microwave Oatmeal
Mix the oats and salt with water or milk in a microwavable bowl.Cook on high for 2.5 to 3 minutes.Stir halfway through and again before serving.
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Potential Side Effects
What are the potential side effects of oats? This might be caused by the high level of fiber found in these grains. It is more likely to be a problem for people who aren’t used to eating high-fiber foods very often. Soaking grains overnight and drinking lots of water can also help get rid of digestive problems.
Plant-Based Diet and Nutrient Considerations
Oatmeal can be a valuable component of a plant-based diet, which is typically of higher nutritional quality than omnivorous diets. A whole food plant-based (WFPB) diet is one made up of predominantly unprocessed fruits, vegetables, whole grains legumes, nuts and seeds, and excludes animal foods, with certain selective supplementation of vitamins B12. Sometimes D. All macronutrients (protein, carbohydrate, and fat) are present in whole plant foods in varying proportions.
Protein
The nine essential amino acids (leucine, isoleucine, methionine, phenylalanine, histidine, tryptophan, valine, threonine, and lysine) are synthesized only by plants. Proteins are mostly present in the embryo (about 30%) [9]. Oat proteins are high in albumins and globulins and low in prolamins. Prolamins have a lower lysine content than albumins and globulins [118], and hence oat protein has a higher biological value than other cereals with high prolamin content, and the Limited Amino acid (LAA) score of oat flour is 66.9, whereas wheat flour’s is 49.8.
Fats
Those consuming a plant-based diet are more likely to achieve a healthy fat intake than most omnivorous diets. Fat requirements are very low, and plant foods are able to supply all essential fat requirements.
Minerals and Vitamins
Calcium is found in many plant foods. Plant sources of calcium are adequate to meet needs. For example, calcium-set tofu has the same calcium availability as cow’s milk. Plant-based sources of calcium include bok choy, broccoli, Brussels sprouts, kale, collard greens, tofu, winter squash, and almonds. Potassium is easily found in many plant foods and is needed for blood pressure regulation and bone health; thus, lower intake is associated with cardiovascular, renal, and bone health risks.
Vitamin D, or calcitriol, is an exception to the list of nutrients provided completely by plant food sources in that it is a fat-soluble steroid hormone produced endogenously from sun exposure. Sunlight is a better source of vitamin D than dietary sources as ultraviolet (UV) B radiation transforms the precursor of vitamin D in the skin into vitamin D3.
Vitamin B12 or cobalamin is a group of complex molecules with a single cobalt atom at their center. Vitamin B12 is one of the eight B vitamins making up the water-soluble vitamins, which are absorbed easily into the bloodstream. Vitamin B12 is made by microorganisms found in the soil and water, as well as produced by microorganisms in the intestines of animals. Vitamin B12 is stored in the liver and muscle tissue, so it is naturally found in animal foods and not plant foods. The amount made in the intestines is not adequately absorbed, so it is recommended that people consume B12 in food or supplementation.
Vitamin A is vital for cell reproduction and differentiation, immune function, and good vision. It comes from two sources: plant sources provide carotenoids, and animal sources provide retinol.
Vitamin C or L-ascorbic acid is required to turn fat into energy and make collagen. It is needed to create certain neurotransmitters and is involved in protein metabolism.
Vitamin E refers to a collection of fat-soluble compounds with distinctive antioxidant properties. They protect cells from the damaging effects of unstable free radicals that can damage cells and can contribute to cardiovascular disease and certain cancers.
Iodine is an essential component of the two thyroid hormones, thyroxine and triiodothyronine, which regulate many biochemical functions, including protein synthesis and enzyme activity. It is a trace element found in soil and the sea and, thus, obtained from plants and sea vegetables.
Iron is needed to build hemoglobin for red blood cells to carry oxygen from lungs to body tissue. It is vital to muscle function and ATP energy production and as a cofactor for several enzyme systems.
Zinc is a mineral and is found in the soil and sea. The RDA for zinc is 8 mg for adult women and 11 mg for adult men. Zinc is involved in many functions, including brain cell communication, hemoglobin activity, male reproductive cell function, night vision, immunity, and wound healing.
Debunking Myths and Misconceptions
- Oats and Gluten: Oats are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains. Look for certified gluten-free oats if you have celiac disease or gluten sensitivity.
- Oatmeal as a "Nerd" Food: While oatmeal may not be the most glamorous food, its nutritional benefits far outweigh its lack of "fashion sense."