Oats (Avena sativa) are a whole-grain cereal mainly grown in North America and Europe.
They are a very good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants.

Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease. Due to their many benefits, such as lowering blood sugar and cholesterol levels, oats have gained considerable attention as a health food.

They're most commonly rolled or crushed and can be consumed as oatmeal (porridge) or used in baked goods, bread, muesli, and granola. Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.



Quick, or instant, oatmeal is made up of more thinly rolled or cut oats that absorb water much more easily and thus cook faster. The bran, or fiber-rich outer layer of the grain, is often consumed separately as a cereal, with muesli, or in breads.

This article tells you everything you need to know about oats.

Nutrition facts

The nutrition facts for 3.5 ounces (100 grams) of raw oats are (5Trusted Source):
Calories: 389
Water: 8%
Protein: 16.9 grams
Carbs: 66.3 grams
Sugar: 0 grams
Fiber: 10.6 grams
Fat: 6.9 grams
Carbs
Carbs make up 66% of oats by dry weight.

About 11% of the carbs is fiber, while 85% is starch. Oats are very low in sugar, with only 1% coming from sucrose.



Starch

Starch, which is comprised of long chains of glucose molecules, is the largest component of oats. The starch in oats is different than the starch in other grains. It has a higher fat content and a higher viscosity, which is its ability to bind with water.

Three types of starches are found in oats:
Rapidly digested starch (7%). This type is quickly broken down and absorbed as glucose.
Slowly digested starch (22%). This form is broken down and absorbed more slowly.
Resistant starch (25%). Resistant starch functions like fiber, escaping digestion and improving gut health by feeding your friendly gut bacteria.

Fiber

Whole oats pack almost 11% fiber, and porridge contains 1.7% fiber.
The majority of the fiber in oats is soluble, mostly a fiber called beta glucan.
Oats also provide insoluble fibers, including lignin, cellulose, and hemicellulose.

Oats offer more soluble fiber than other grains, leading to slower digestion, increased fullness, and appetite suppression.

Soluble oat beta glucans are unique among fibers, as they can form a gel-like solution at a relatively low concentration. Beta glucan comprises 2.3-8.5% of raw, whole oats, mostly concentrated in the oat bran. Oat beta glucans are known to lower cholesterol levels and increase bile acid production. They're also believed to reduce blood sugar and insulin levels after a carb-rich meal.

Daily consumption of beta glucans has been shown to lower cholesterol, especially LDL (bad) cholesterol, and may thus decrease your risk of heart disease.

Protein

Oats are a good source of quality protein at 11-17% of dry weight, which is higher than most other grains . The major protein in oats — at 80% of the total content — is avenalin, which isn't found in any other grain but is similar to legume proteins.

The minor protein avenin is related to wheat gluten. However, pure oats are considered safe for most people with gluten intolerance.

SUMMARY

The carbs in oats are mostly starches and fiber. Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits.

Vitamins and minerals

Oats are high in many vitamins and minerals, including:
Manganese.

Typically found in high amounts in whole grains, this trace mineral is important for development, growth, and metabolism.

Phosphorus.

This mineral is important for bone health and tissue maintenance.

Copper.

An antioxidant mineral often lacking in the Western diet, copper is considered important for heart health

Vitamin B1.

Also known as thiamine, this vitamin is found in many foods, including grains, beans, nuts, and meat.

Iron.

As a component of hemoglobin, a protein responsible for transporting oxygen in the blood, iron is absolutely essential in the human diet.

Selenium.

This antioxidant is important for various processes in your body. Low selenium levels are associated with increased risk of premature death and impaired immune and mental function.

Magnesium.
Often lacking in the diet, this mineral is important for numerous processes in your body.

Zinc.

This mineral participates in many chemical reactions in your body and is important for overall health.

SUMMARY

Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.



Other plant compounds

Whole oats are rich in antioxidants that may provide various health benefits. Their main plant compounds include:

Avenathramides.
Only found in oats, avenathramides are a family of powerful antioxidants. They may reduce inflammation in your arteries and regulate blood pressure.

Ferulic acid.
This is the most common polyphenol antioxidant in oats and other cereal grains.

Phytic acid.
Most abundant in the bran, phytic acid can impair your absorption of minerals, such as iron and zinc.

SUMMARY
Oats are the only dietary source of powerful antioxidants called avenathramides. They also contain ferulic acid and phytic acid.

Health benefits of oats

Experts attribute oats with a wide variety of health benefits, including lower blood pressure and reduced risk of obesity and type 2 diabetes. This grain's main benefits are listed below.



Can lower cholesterol

Studies have repeatedly confirmed that oats can lower cholesterol levels, which may reduce your risk of heart disease. Heart disease is the leading cause of death worldwide, and high cholesterol is a major risk factor — especially oxidized LDL (bad) cholesterol.

Oats ability to lower cholesterol is mainly attributed to their beta glucan content. Beta glucan may slow your absorption of fats and cholesterol by increasing the viscosity of the food you've eaten.

Once in your gut, it binds to cholesterol-rich bile acids, which your liver produces to aid digestion. Beta glucan then carries these acids down your digestive tract and eventually out of your body.

Normally, bile acids are reabsorbed into your digestive system, but beta glucan inhibits this process, leading to reduced cholesterol levels.

Authorities have determined that foods containing at least 3 grams of beta glucan per day may lower your risk of heart disease.



May prevent type 2 diabetes

Type 2 diabetes has become much more common in recent years.
This disease is characterized by the abnormal regulation of blood sugar, usually as a result of decreased sensitivity to the hormone insulin.

Beta glucans, the soluble fibers from oats, have demonstrated benefits for blood sugar control. Modest amounts of beta glucans from oats have been found to moderate both glucose and insulin responses after carb-rich meals.

In people with type 2 diabetes and severe insulin resistance, a 4-week dietary intervention with oatmeal resulted in a 40% reduction in the insulin dosage needed for stabilizing blood sugar levels.

Studies suggest that beta glucans may improve insulin sensitivity, delaying or preventing the onset of type 2 diabetes, but a review study concluded that the evidence is inconsistent. Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground into flour before cooking.



May boost fullness

Fullness plays an important role in energy balance, as it stops you from eating until hunger returns . Altered fullness signaling is associated with obesity and type 2 diabetes.

In a study ranking the fullness effect of 38 common foods, oatmeal ranked third overall and first among breakfast foods. Water-soluble fibers, such as beta glucans, may increase fullness by delaying stomach emptying and promoting the release of fullness hormones.

Human studies reveal that oatmeal may boost fullness and reduce appetite more than ready-to-eat breakfast cereals and other types of dietary fiber.

Plus, oats are low in calories and high in fiber and other healthy nutrients, making them an excellent addition to an effective weight loss diet.



Largely gluten-free

A gluten-free diet is the only solution for individuals who suffer from celiac disease, as well as for many individuals with gluten sensitivity.

Oats are not glutenous but contain a similar type of protein called avenin.

Clinical studies indicate that moderate or even large amounts of pure oats can be tolerated by most people with celiac disease.

Oats have been shown to enhance the nutritional value of gluten-free diets, increasing both mineral and fiber intakes.

However, oats may be contaminated with wheat because they're often processed in the same facilities. Therefore, it is important for people with celiac disease to only eat oats that have been certified gluten-free.



Other health benefits

Oats have a few other potential benefits.
Feeding oats to young infants under six months of age is associated with a decreased risk of childhood asthma. Additionally, a few studies indicate that oats may boost your immune system, enhancing your ability to fight bacteria, viruses, fungi, and parasites. In older adults, eating oat bran fiber may improve overall well-being and decrease the need for laxatives.

SUMMARY

Oats offer a number of potential benefits, including reduced cholesterol and blood sugar levels. What's more, they're very filling and naturally gluten-free but may be contaminated with glutenous grains.

Potential downsides of oats

Oats are usually well tolerated, with no adverse effects in healthy individuals.
However, people sensitive to avenin may experience adverse symptoms, similar to those of gluten intolerance, and should exclude oats from their diet.

Also, oats may be contaminated with other grains, such as wheat, making them unsuitable for people with celiac disease or a wheat allergy. Individuals allergic or intolerant to wheat or other grains should only buy oats certified as pure.

SUMMARY

Oats are usually well tolerated but may be contaminated with gluten. Individuals who are sensitive to gluten should only consume pure, non-contaminated oats.

The bottom line

Oats are among the world's healthiest grains and a good source of many vitamins, minerals, and unique plant compounds. Beta glucans, a type of soluble fiber in this grain, provide numerous health benefits. These include lower cholesterol, better heart health, and reduced blood sugar and insulin responses.

In addition, oats are very filling and may reduce appetite and help you eat fewer calories.
If you're curious about them, you can add oats to your diet today.

What really happens to your body when you eat oats every day

A tub of steel-cut oats or even the more convenient instant rolled oat variety may not be the most aesthetically pleasing food in the breakfast aisle, but it is hands down the best choice. "I've asked a lot of elite endurance athletes about their breakfast foods, particularly before races, and oatmeal comes up again and again and again," Matt Fitzgerald endurance coach, nutritionist, and author of The Endurance Diet  told Outside. That's not to say the food is only beneficial to athletes.



The Donnelly family, who achieved the Guinness World Record for the oldest living siblings in 2017, credits oats for their longevity. One of the siblings, Leo Donnelly, revealed in the documentary The World's Oldest Family (via Today) that he and his brothers and sisters each have a bowl of porridge "at around 10 p.m." each night. The next morning, they have another serving of "cooked oats, milk, [and] perhaps a spot of jam on top." Leo said he and his family are "living proof" of the benefits of porridge, but, what actually happens to your body when you, like the Donnelly siblings, eat oats each and every day? We've got the answer.



You'll experience the benefits of antioxidants with bowls of oats

When you think of superfoods, especially ones that are rich in antioxidants, you might think of fruits like blueberries or strawberries. Or maybe you picture greens like kale and spinach. It's true that these are great examples of superfoods, but antioxidants are not confined to just certain fruits and veggies. Oats may be decidedly beige — both figuratively and literally but this common breakfast food is every bit a superfood.  



According to one study published in 2009, oats "contain more than 20 unique polyphenols, avenanthramides, which have shown strong antioxidant activity in vitro and in vivo." Citing several additional studies, Healthline highlighted that avenanthramides increase the production of nitric oxide, which then "helps dilate blood vessels and leads to better blood flow." But that's not all. Avenanthramides even seem to be able to fight inflammation, Shengmin Sang, a food science and human health professor at North Carolina A&T State University, told Time.  

A 2010 study conducted by the Molecular Biotechnology Program at the Uppsala University School of Engineering in Sweden confirmed that this unique kind of polyphenol exists "exclusively in oats." So, eat up.



Having oats will up your nutrient intake

Oats aren't just full of antioxidants. A 2012 study revealed that oats "possess a protein quality of high nutritional value." It's more than just protein that makes oatmeal a superfood, though. Registered dietitian Jessica Cording told Women's Health that oats are both a complex carbohydrate and a whole grain, which means they'll "break down more slowly in your body than white rice and white bread." In addition, the dietitian revealed that oats contain iron and B vitamins. And don't forget fiber. Alissa Rumsey, a registered dietitian and founder of Alissa Rumsey Nutrition and Wellness, said fiber is another important part of what makes oats so nutritious.



However, you can negate a lot of the benefits that come from eating oats if you drown your oatmeal in sugar. "Then you're just putting carbs on top of carbs," Cording explained. Instead, she suggested boosting plain oats with flax seed or preparing them with milk as opposed to water. You can even cook in egg whites to up your protein intake even more, according to the expert.



You'll produce more energy by eating oats

Registered dietitian Jessica Cording told Women's Health that oats contain good-for-you iron and B vitamins, but what does that even mean? Let's break it down. According to the Academy of Nutrition and Dietetics, iron's main purpose is to "carry oxygen in the hemoglobin of red blood cells throughout the body so cells can produce energy."

Women aged 19 to 50 need 18 milligrams of iron each day, and, unfortunately, many of us don't get the recommended amount on a daily basis. Thankfully though, oatmeal is here to save the day. One packet of instant oats contains 8.2 milligrams nearly 46 percent of your daily value — of this energy-producing mineral.



Likewise, B vitamins play an important role in helping your body produce energy. A packet of instant oatmeal contains 22 percent of your recommended vitamin B6 intake. Oats also contain 41 percent of your daily value of manganese, which is you guessed it yet another mineral that will help your body produce energy. This basically makes oatmeal the supreme breakfast food.



You'll feel fuller longer if you eat these kind of oats

If you're someone who gets hungry pretty much immediately after eating breakfast, you should consider switching your go-to morning meal to instant oats. In a study commissioned by PepsiCo R&D Nutrition's Quaker Oats Center of Excellence, researchers from the Pennington Biomedical Research Center compared instant oats, old-fashioned oats, and Honey Nut Cheerios cereal and compared the feeling of fullness each produced.



"The researchers found that instant oatmeal improved several measures of satiety, or the feeling of fullness, over a four-hour period more than Honey Nut Cheerios did," Scientific American reported. Instant oatmeal had "greater initial and subsequent viscosity" compared to the cereal, whereas old-fashioned oats had "greater subsequent viscosity but not higher initial viscosity" which means they weren't as equipped at helping a person feel full.

Basically, all oats contain a fiber called beta-glucan (or glucan) which is what impacts the food's gel-like consistency or "viscosity" but this fiber "is affected by the manner in which it is processed," the lead author of the study, Candida Rebello, told the publication. If you're looking to stay fuller longer, you'll want to stick with instant oats.



Your metabolism will speed up if you eat oats

If you've been feeling like your metabolism could use a makeover, steel-cut oatmeal may be the ticket. When speaking with She Finds, Jennifer Stagg, a naturopathic physician and author of Unzip Your Genes: 5 Choices to Reveal a Radically Radiant You, recommended readers make steel-cut oats their go-to breakfast.

When eating a complex carbohydrate like oatmeal, your metabolism has the opportunity to run like it's supposed to like a well-oiled machine. "People who eat good carbs like oatmeal have more energy" and "reduced sugar cravings," Stagg explained when speaking to the publication.



Although you may correlate a fast metabolism with feeling hungry all the time, you don't have to worry about being hangry once your metabolism improves. As highlighted above, oatmeal is still going to keep you full — even the steel-cut kind. Just as the fiber in instant oatmeal will help you stay satiated, the texture of steel-cut oats can actually work to do the same. Because it takes longer to chew, and therefore eat, your body has time to realize when it's full. Who knew oatmeal was this magical?



You may lose weight by eating oats

We all remember the cookie diet, but have you ever heard of the oatmeal diet? According to Healthline, it's an eating plan designed for weight loss. But just because oatmeal is good for you, that doesn't mean you should eat it three times a day for a week — as this plan suggests. "The oatmeal diet is a very low-calorie diet, and some doctors may consider the calorie count to be too low to maintain a healthy diet," the publication revealed. As is the problem with many fad diets, the oatmeal diet is also restrictive.  



While you can lose weight by following the plan, simply incorporating oats as your staple breakfast may be enough to help you lose weight, if that is your goal. Because oatmeal keeps you fuller for longer, you may find yourself eating less often and thus experience weight loss, naturopathic physician Jennifer Stagg confirmed to She Finds. In fact, steel-cut oats can actually even reduce your insulin levels which is great in and of itself  but the reduction in insulin levels can also help shrink fat cells.  



Your gut will thank you for eating oats

The fiber called beta-glucan, the gel-like substance that gives oatmeal its gummy texture, isn't just helpful in keeping you fuller for longer. According to Healthline, it also "coats the stomach and digestive tract." Once there, it "feeds good bacteria in the gut, which increase their growth rate and can contribute to a healthy gut." In 2016, researchers based in Norway and Sweden studied the correlation between oatmeal and gut microflora functions. According to the published results of the study, oatmeal seemed to have a positive effect and even "potential prebiotic properties."  

Joanne Slavin, a professor of food science and nutrition at the University of Minnesota, told Time, "Fiber is good for so many things throughout the digestive tract." In addition to encouraging the growth of good gut bacteria, fiber also slows down the processing and absorption of food. Our bellies and bodies love fiber and, likewise, oatmeal.



Eating oats may improve your colon health

What goes in must come out, and oats have proven to be helpful even in the colon department. Because of the fiber content, oats promote healthy stool, Joanne Slavin, food science and nutrition professor at the University of Minnesota, told Time.

In fact, Healthline dubbed oat bran, which is the outer part of the oat grain, a "natural laxative" because of its remarkable fiber content. A 2009 study proved that oat bran rivals many over-the counter laxative treatments as 59 percent of seniors at a geriatric hospital were able to stop using over-the-counter treatment with the addition of oat bran to their diet.

Even if you don't have issues with constipation, though, oats are still worth adding to your diet. One study published in 2014 found that oats "may protect against colorectal cancer and have benefits on inflammatory bowel disease and coeliac disease."



Your "bad" cholesterol will go down if your regularly eat oats

So, the doc informs you that you have high cholesterol: what do you do? Eat oatmeal, of course. In 1997, the FDA awarded the heart-healthy label to oats. "There is scientific agreement soluble fiber from oat products when added to a low-saturated fat, low-cholesterol diet may help reduce the risk of heart disease," Ed Scarbrough of the FDA told CNN at the time. In the years since, oats remain a heart-healthy, cholesterol-lowering superfood.



It's true that oats aren't the only food that can help you lower your cholesterol, but they are particularly amazing at it. According to the Mayo Clinic, the soluble fiber in oatmeal "reduces your low-density lipoprotein (LDL) cholesterol" aka your "bad" cholesterol. This same fiber can also "reduce the absorption of cholesterol into your bloodstream."

In order to successfully reduce your cholesterol, though, you'll need to consume anywhere from five to ten grams of soluble fiber per day. A half cup of oatmeal will get you pretty close to that number at four grams per half-cup serving. Add in a banana, and you'll have easily eaten seven grams before you're even hungry for lunch.



You'll have a reduced risk of lung disease if you eat oats

Although you probably won't see a lung-healthy label on a box of oatmeal anytime soon, oats are arguably as great for your lungs as they are for your heart. Back in 1985, researchers recognized that the beta-glucan found in oats could "have beneficial effects on the initiation and growth of tumors." A much later study published in the British Medical Journal (via Express) in 2015 confirmed that oats can indeed help stave off chronic lung disease.  

Contrary to what some may assume, lung disease isn't just something that affects people who smoke or have smoked. A third of people with lung disease have never smoked, which means quitting smoking to improve lung health is not an option for everyone. Adding oats, as well as some other superfoods to your diet, can be a great preventative measure to take, as noted by Express. Nutritionist Juliette Kellow advised aiming for "three portions a day" of whole grains.



With oats, your skin will improve

You may find that many carb-laden foods like muffins cause your skin to break out. This is because of their high glycemic index, dermatologist Whitney Bowe told Reader's Digest. "They promote the release of an insulin-like hormone called IGF-1 (insulin-like growth factor 1), which works to reproduce and regenerate cells. But if you have too much of it, it can work against you by fueling the biological cascades that ramp up inflammation and lead to certain diseases, such as cancer, and skin disorders, such as acne." If you switch out, say, your morning bagel for a bowl of steel-cut oats a food with a low glycemic index you might just find that your skin improves.

You can also apply oatmeal directly to your skin for added benefits. If you whip up a mask using the whole grain, you'll be able to cleanse, moisturize, and even repair your skin, New York-based dermatologist Amy Wechsler revealed to ShareCare. How many other foods can do that?

Oats may help stabilize your blood sugar

The low glycemic index of oats isn't just great for your skin; it along with fiber can also help regulate your blood sugar, according to Healthline. Oatmeal is arguably beneficial to everyone, but it's this aspect that makes oats especially helpful for those with diabetes. As the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK) explained, having diabetes puts a person more at risk for developing heart disease and increases the chances of having a heart attack. Because oats can not only lower a person's blood sugar but also their cholesterol, it's heart-healthy in multiple ways.

Diabetics who are insulin-dependent may even find that they can reduce the number of insulin injections needed when they start eating oatmeal, Healthline revealed. Whether you have a metabolic condition or not, though, the NIDDK recommends eating "whole grains, like oatmeal," as well as other "nutrient-rich foods" to live a healthy life.



Your muscles will get stronger with regular helpings of oats

Athletes and body-builders swear by oatmeal because of its muscle-building properties. "One cup of oats provides 166 calories, four grams of fiber, six grams of protein, and eight vitamins and minerals," Brian St. Pierre, a registered dietitian and nutrition coach for Precision Nutrition, told Men's Journal. "And it's a slow-digesting carb." This means it's going to give you long-lasting energy, not a quick boost and then subsequent crash like that shot of espresso would.

When it comes to protein especially, oats are definitely the frontrunner. According to the University of Nebraska-Lincoln (via Livestrong), oats contain more protein than any of the other common grains. You can see why St. Pierre said he recommends starting the day with a bowl of oatmeal to help men develop strong muscles.

Of course, this isn't just specific to men wanting to bulk up. Gwen Jorgensen, a professional triathlete, told Running on Veggies that she added larger meals  including a giant bowl of oatmeal each day  to her diet at the suggestion of a nutritionist. And, well, she went undefeated 12 consecutive times in 2014 and 2015. Just saying.



You'll feel better overall after eating oats

Although your diet shouldn't solely consist of oatmeal, it's glaringly obvious that oats are pretty much the be-all and end-all superfood. Sure, a gloppy bowl of plain oats isn't exactly as sexy as a smoothie bowl, but don't underestimate its powers. Ahem, its superpowers.

In an article for Spoon University, Stephanie Zajac detailed what it was like to eat oatmeal every day for 14 days. By the last day, she said she was feeling good or, rather, "feeling gooooood."She wrote, "After eating oatmeal everyday for two weeks, my body feels different... in a good way. My meals are spaced out better, and I feel lighter on my feet throughout the day. Usually after a big breakfast, I feel weighed down, but after two weeks of establishing this oatmeal routine, I usually have a much better start to my day."

Because oatmeal positively impacts so many parts of the body, it's not hard to see how a simple bowl of oats could help you feel better overall. Of course, there's no way to know exactly how you'll feel unless you add oatmeal to your diet. Grab that spoon and dig in.

14 delicious heart-healthy Oatmeal porridge topping ideas

1. Banana, raisins and a sprinkle of nutmeg
These everyday ingredients make this a real crowd pleaser that is an easy and comforting choice.



2. Strawberries and blueberries
Great for the summer, fresh berries are a sweet and refreshing topping, making porridge taste extra creamy.



3. Cherry and chia seeds
Simmer frozen cherries on the hob or in the microwave with a tablespoon or two of chia seeds, stirring regularly. Allow the mixture to cool. The seeds help to naturally thicken the liquid released by the cherries. Use to top porridge.



4. Banana, raspberry, almond butter and cinnamon
This combo will add some protein to your porridge thanks to the nut butter. Peanut butter will work instead of almond but either way, choose a version without added sugar and salt.



5. Flaked almonds and chopped dates
Keep these in the store cupboard or in a jar on your desk to sprinkle over your porridge when you need them.



6. Walnuts, pear slices and ginger
If you like a crunchy texture the pear and walnuts will add this, while sprinkling on a little ground ginger provides some spicy warmth.



7. Peaches and raspberries
Recreate a peach melba with this classic combo. Depending on the time of year, you could use frozen raspberries and tinned peaches if that's easier or cheaper than fresh. Tinned and frozen fruit still count towards your 5-a-day. Just make sure that tinned fruit is in juice rather than syrup.



8. Stewed plums
These can be halved and either microwaved or baked in the oven in a covered dish. Add cinnamon or vanilla for extra flavour.



9. Blueberries, walnuts and sunflower seeds
These look pretty on top of your porridge, but even better, an 80g portion of blueberries counts as one of your 5-a-day and the walnuts and sunflower seeds provide unsaturated fats as well as fibre and vitamins. Use other berries if you prefer, or even dried apricots for a store cupboard alternative in which case 30g will count as one of your 5-a-day.



10. Low fat Greek yoghurt and tinned apricots
Low fat yoghurt will be creamy without adding saturated fat, while the apricots (tinned in juice, not syrup) will add sweetness without adding sugar.



11. Stewed apple with cinnamon
Perfect for an autumn porridge – but you can also cook extra apple and freeze it in smaller portions to enjoy year-round.



12. Grated apple, blackberry and pecan
Grate up a little apple and stir into the porridge. Once it's cooked, top with some blackberries and chopped pecan for extra crunch.



13. Chocolate banana
Mash up most of a ripe banana the riper the better as it will add natural sweetness then cook in with the oats and about 2 tsp cocoa powder (or to taste). Stir well and serve with the remaining banana sliced on top.



14. Blueberries and blackberries
Cook some of the berries in with the oats to turn your breakfast an interesting pink color, and serve with the rest scattered on top.

Oats are considered to be one of the healthiest grains on earth. Find out why and how to incorporate this breakfast staple into your morning routine. If your breakfast options need a healthy shake-up, look no further than oats and more specifically, oatmeal.

Oats pack a nutritious punch as they're a great source of vitamins, minerals, fiber, and antioxidants. Half a cup (78 grams) of dry oats contains a whopping 13 grams of protein and 8 grams of fiber.

They also contain:
Manganese: 191% RDI
Phosphorus: 41% RDI
Magnesium: 34% RDI
Copper: 24% RDI
Iron: 20% RDI
Zinc: 20% RDI
Folate: 11% RDI
Vitamin B-1 (thiamin): 39% RDI
Vitamin B-5 (pantothenic acid): 10% RDI



Known scientifically as Avena sativa, this whole grain is suggested to offer a number of health benefits including:
aiding in weight loss
lowering blood sugar levels
reducing risk of heart disease
Oats, and more specifically colloidal oatmeal, are also known to help topically treat symptoms of various skin conditions, such as eczema.

While the health benefits of oats are documented in hundreds of studies, we've listed just a sample here to indicate the power of oats to improve human health.



OATS MAY REDUCE ASTHMA RISK IN CHILDREN

While there is widespread belief that introducing solid foods to children too early may cause later health problems, a Finnish prospective study of 1293 children found that those introduced earlier to oats were in fact less likely to develop persistent asthma. British Journal of Nutrition, January 2010; 103(2):266-73



OATS MAY BOOST NUTRITION PROFILE OF GLUTEN-FREE DIET

Two recent studies out of Scandinavia show that adding oats to a gluten-free diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels.

Researchers asked 13 men and 18 women with Celiac disease to follow a gluten-free diet with the addition of kilned (stabilized) or unkilned oats. After six months, the addition of stabilized oats resulted in an increased intake of vitamin B1 and magnesium, while the unkilned oats increased intakes of magnesium and zinc.

In the second study from Scandinavia, the addition of gluten-free oats allowed people on gluten-free diets to achieve their recommended daily intakes of fiber, as well as increasing levels of a particular antioxidant called bilirubin, which helps the body eliminate free radicals as well as protect the brain from oxidative damage.



OATS INCREASE APPETITE-CONTROL HORMONES

Australian researchers studied fourteen people who ate a control meal and three different cereals with different levels of oat beta glucan.

They then collected blood samples for four hours after each meal, and found a significant dose response between higher levels of oat beta glucan and higher levels of Peptide Y-Y, a hormone associated with appetite control.



OAT BETA GLUCANS IMPROVE IMMUNE SYSTEM DEFENSES

Italian researchers reviewed existing research about the positive asects of beta glucans on human health. They found that, in addition to reducing cholesterol and blunting glycemic and insulin response, beta glucans boost defenses of the immune system agains bacteria, viruses, fungi, and parasites.

OATS HELP CUT THE USE OF LAXATIVES

Laxative use, especially among the elderly in nursing homes, can lead to malnutrition and unwanted weight loss. Viennese researchers studied 30 frail nursing-home residents in a controlled, blind, intervention trial where 15 patients received 7-8g of oat bran per day.

At the end of 6 weeks, 59% of the oat group had discontinued laxative use while maintaining body weight; the control group showed an 8% increase in laxative use and a decrease in body weight.



OATS MAY HELP REDUCE THE RISK OF TYPE 2 DIABETES

Researchers in Mannheim, Germany carried out a dietary intervention with 14 patients who had uncontrolled type 2 diabetes and insulin resistance. The patients were introduced to a diabetes-appropriate diet containing oatmeal during a short hospital stay, then examined again four weeks later.

On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home.



OATS MAY IMPROVE INSULIN SENSITIVITY

Researchers in Chicago carried out a randomized, double-blind, controlled clinical trial of ninety-seven men and women, in which half of the group consumed foods containing oat beta-glucan, while the other half ate control foods.

At the end of the trial period, the oat group showed improvements in insulin sensitivity, while the control group was unchanged.

OATS LOWER BAD CHOLESTEROL

Researchers at Colorado State University randomly assigned thirty-six overweight middle-aged men to eat either an oat or wheat cereal daily for twelve weeks.

At the end of the three-month period, the men eating the oat cereal had lower concentrations of small, dense LDL cholesterol (thought to be particularly dangerous) and lower LDL overall, compared to those in the wheat group, while their HDL (good) cholesterol was unchanged.



OATS HELP CONTROL BLOOD PRESSURE

Using a randomized, controlled parallel-group pilot study, researchers followed 18 hypertensive and hyperinsulemic men and women for six weeks, while half of them ate oat cereal (5.52g/day of beta-glucan) and the others ate a lower-fiber cereal (less than 1g total fiber).

The oat group enjoyed a 7.5mm Hg reduction in systolic blood pressure and a 5.5 mm Hg reduction in diastolic blood pressure, while the wheat group was unchanged.



OATS #3 OVERALL, #1 FOR BREAKFAST, IN SATIETY INDEX

Also in Australia, researchers at the University of Sydney fed 38 different foods, one by one, to 11-13 different people, then asked them to report their satiety or fullness every 15 minutes for the next two hours.

From this, they ranked all 38 foods in a Satiety Index. Oatmeal rated #3 overall for making people feel satisfied and full, and it rated #1 in the breakfast food group.

HISTORIC HEALTH OBSERVATIONS

While the studies above are fairly recent, the health properties of oats have been recognized for centuries, as witnessed in the two excerpts below:

From the writings of Italian herbalist Pietro Andrea Mathioli (1519-1603)

The effect of oats: the broth from the steeping of oats is good against coughs. Boiled and eaten, the gruel plugs stool. Against gall stones the common man is wont to heat oats or juniper berries and to place them in a poultice.

Oats may be used on swollen or dislocated limbs, just as barley flour. Mixed with white lead and used to wash the countenance it makes a clear, attractive complexion. Against the mange and scabs of small children there is nothing better than to bathe them in steeped oats.

Oats (Avena sativa) are popular worldwide and linked to many health benefits. Plus, they're versatile and can be enjoyed cooked or raw in various recipes. This article explains whether eating raw oats is healthy.

What are raw oats?

Oats are a widely consumed whole grain.
Since your body cannot digest the kernels, they must be processed, which includes:
Separating the hull from the oat groats
Heat and moisture treatment
Sizing and categorization
Flaking or milling
The final products are oat bran, oat flour, or oat flakes (also known as rolled oats).

A popular breakfast favorite, oat flakes can be enjoyed cooked or raw.
This means that you can either boil them, as when preparing oatmeal or porridge, or enjoy them cold, such as by adding raw oats to shakes. That said, due to the heating process that all oat kernels undergo to make them digestible, raw oats are technically cooked.

SUMMARY
Raw oats are rolled oat flakes that have been heated during processing but not boiled for use in recipes like oatmeal or porridge.
Highly nutritious
While oats are most famous for their fiber and plant-based protein content, they pack various other nutrients as well.



A 1-cup (81-gram) serving of raw oats contains:
Calories: 307
Carbs: 55 grams
Fiber: 8 grams
Protein: 11 grams
Fat: 5 grams
Magnesium: 27% of the Daily Value (DV)
Selenium: 43% of the DV
Phosphorus: 27% of the DV
Potassium: 6% of the DV
Zinc: 27% of the DV

Aside from being rich in nutrients like magnesium, selenium, and phosphorus, oats are packed with soluble fiber, a type of beneficial dietary fiber that forms a gel-like substance when digested (4Trusted Source).

The main variety of soluble fiber in oats is beta-glucan, which is responsible for most of the grain's health benefits.

Oats are also rich in highly absorbable plant protein and provide more of this nutrient than many other grains. In fact, protein structures in oats are similar to those of legumes, which are considered to be of high nutritional value.

SUMMARY
Oats offer more soluble fiber and high-quality protein than other grains, as well as many vitamins and minerals.

Health benefits of oats

Because oats are packed with many health-promoting compounds, they provide various health benefits.

May help lower cholesterol levels
Oats are rich in the soluble fiber beta-glucan, which has been shown to reduce cholesterol levels in multiple studies.

Beta-glucan acts by forming a gel in your small intestine. This gel restricts the absorption of dietary cholesterol and interferes with the reabsorption of bile salts, which play an essential role in the metabolism of fats.

Research has determined that daily doses of at least 3 grams of oat beta-glucan can reduce blood cholesterol levels by 5-10%.

What's more, a test-tube study discovered that raw oats release around 26% of their beta-glucan content during digestion, compared with only 9% for cooked oats. Thus, they may affect fat metabolism and cholesterol levels to a greater extent.



May promote blood sugar control

Blood sugar control is vital for health and especially important for people with type 2 diabetes or those who have difficulties producing or responding to insulin, a hormone that regulates blood sugar levels.

Beta-glucan has been shown to help control blood sugar due to its ability to form a gel-like substance in your digestive system.

The viscosity slows the rate at which your stomach empties its contents and digests carbs, which is associated with lower blood sugar levels after a meal and stabilized insulin production.

A review of 10 studies in people with type 2 diabetes found that daily intake of foods containing at least 4 grams of beta-glucan per 30 grams of carbs for 12 weeks reduced blood sugar levels by 46%, compared with the control group.



May benefit heart health

High blood pressure is a risk factor for heart disease, which is one of the most common conditions and a leading cause of death worldwide.

Soluble fibers like beta-glucans in oats have been associated with blood-pressure-lowering effects.
One 12-week study in 110 people with untreated high blood pressure found that consuming 8 grams of soluble fiber from oats per day reduced both systolic and diastolic blood pressure (the top and bottom numbers of a reading), compared with the control group.

Similarly, in a 6-week study in 18 people with elevated blood pressure levels, those consuming 5.5 grams of beta-glucan per day experienced a 7.5 and 5.5 mm Hg reduction in systolic and diastolic blood pressure, respectively, compared with a control group.

What's more, in a 4-week study in 88 people taking medication for high blood pressure, 73% of those consuming 3.25 grams of soluble fiber from oats daily could either stop or reduce their medication, compared with 42% of participants in the control group.



Healthy for your gut

Another health effect attributed to oats is their ability to support a healthy bowel by increasing fecal bulk .
This effect is due to the insoluble fiber in oats, which, unlike soluble fiber, is not water-soluble and thus doesn't form a gel-like substance.

The bacteria in your intestines don't ferment insoluble fiber to the same extent as they ferment soluble fiber, which increases your stool size.

It's estimated that oats increase stool weight by 3.4 grams per gram of dietary fiber consumed.
Research has also revealed that daily intake of oat fiber may be a useful and low-cost approach to treat constipation, which affects about 20% of the general population.

One study in people with constipation found that 59% of participants who consumed oat fiber from oat bran could stop taking laxatives.

Raw oats naturally contain oat bran, though you can also buy it on its own.



May promote weight loss

Higher intake of whole-grain cereals like oats is linked to a lower risk of weight gain and obesity.
In part, this may be because soluble fibers can help you feel fuller for longer.
Increased feelings of fullness are linked to reduced food intake, as they help suppress appetite.

Two studies determined that eating oats increased feelings of fullness and suppressed the desire to eat over four hours, compared with ready-to-eat breakfast cereals. These effects were attributed to the beta-glucan content of the oats.

Thus, raw oats may help you maintain or lose weight.

SUMMARY

Raw oats are rich in beta-glucan, a soluble fiber that may lower your blood sugar, blood pressure, and cholesterol levels. Eating raw oats may also relieve constipation and promote weight loss.



Possible downsides of eating raw oats

Though raw oats are safe to eat, it's recommended to soak them in water, juice, milk, or a nondairy milk alternative to avoid some unwanted side effects.

Eating dry raw oats could lead them to build up in your stomach or intestines, resulting in indigestion or constipation.

Moreover, raw oats contain the antinutrient phytic acid, which binds to minerals like iron and zinc, making it difficult for your body to absorb them. This could lead to mineral deficiencies over time but isn’t usually a problem if you eat a well-balanced diet overall.

Plus, soaking raw oats in water reduces phytic acid's effect on mineral absorption. To get the most benefit, soak your oats for at least 12 hours (35Trusted Source, 36Trusted Source, 37Trusted Source).

SUMMARY

The phytic acid in raw oats inhibits mineral absorption. Soaking raw oats reduces their phytic acid content. It also makes it easier for your body to digest them and helps prevent constipation.



How to add raw oats to your diet

Raw oats are an incredibly versatile ingredient.
You can add them as a topping to your favorite yogurt or blend them into a smoothie.

One easy and nutritious way to enjoy raw oats is to make overnight oats by letting them soak in the refrigerator in water or milk.

This allows them to absorb the liquid, making them easily digestible in the morning.
To prepare overnight oats you’ll need:
1 cup (83 grams) of raw oats
1 cup (240 ml) of water, yogurt, or a dairy or nondairy milk of your choice
1 teaspoon of chia seeds
1 teaspoon of your preferred sweetener, such as honey, maple syrup, sugar, or a sugar substitute
1/2 cup of fresh fruit, such as banana or apple slices

Mix all of the ingredients in a lidded container to prevent the oats from drying out and leave them in the refrigerator overnight. If you want, you can add more fresh fruit along with nuts or seeds in the morning.

SUMMARY

Raw oats can be enjoyed in many ways. Still, remember to let them soak for a while before eating them to improve digestibility.

The bottom line

Raw oats are nutritious and safe to eat.
As they're high in the soluble fiber beta-glucan, they may aid weight loss and improve your blood sugar levels, cholesterol, and heart and gut health.

They're also easy to add to your diet. Just remember to soak them first to enhance digestibility and nutrient absorption.

When thinking of a healthy, hearty breakfast, a steaming hot bowl of oats might come to mind. This cereal grain is commonly rolled or crushed to make oatmeal or ground into a fine flour for use in baking. Oats are also used in dry pet food and as livestock feed to nourish animals like horses, cattle and sheep. They're a fiber-rich carb that's low in fat and high in protein, vitamins and minerals.

There are several types to choose from, including rolled, steel-cut and quick-cooking oats, and they differ in their nutrient profile and processing methods. This article explains the key differences between rolled, steel-cut and quick oats so that you can decide which one makes the most sense for your diet and lifestyle.

What Are Steel-Cut, Quick and Rolled Oats?

Oat groats are oat kernels that have had the hulls removed. The hulls are the tough outer shell that protects the seed of the oat plant. Steel-cut, rolled and quick oats all start out as oat groats. Oat groats intended for human consumption are exposed to heat and moisture to make them more shelf-stable. The oat groats are then processed in different ways to create either steel-cut, rolled or quick oats, all of which have distinct characteristics.

Steel-Cut Oats

Also known as Irish oatmeal, steel-cut oats are most closely related to the original, unprocessed oat groat. To produce steel-cut oats, the groats are chopped into pieces with large steel blades. Steel cut oats have a coarser, chewier texture and nuttier flavor than rolled or quick oats. They also take longer to prepare, with average cooking times varying 15-30 minutes. However, you can soak steel-cut oats beforehand to reduce the cooking time.

Rolled Oats

Rolled oats, or old-fashioned oats, are oat groats that have gone through a steaming and flattening process. They have a milder flavor and softer texture and take much less time to make than steel-cut oats, as they have been partially cooked. A bowl of rolled oats takes 2-5 minutes to prepare. Rolled oats can also be added to goods like cookies, cakes, muffins and bread.

Quick Oats

Quick oats or quick-cooking oats are rolled oats that go through further processing to decrease cooking time. They're partially cooked by steaming and then rolled even thinner than old-fashioned oats. They cook within a few minutes, have a mild flavor and soft, mushy texture. Quick oats are not the same as instant, packaged oats that sometimes contain other ingredients like skim milk powder, sugar and flavoring.

SUMMARY
Steel-cut oats have a chewy texture and nutty flavor, while rolled and instant oats are milder with a softer texture. Steel-cut oats are the least processed of the three.

Health Benefits of Oats

Oats have many health benefits.
These fiber-rich whole grains are a good source of protein and packed with vitamins, minerals and antioxidants. Plus, they are gluten-free, so they make a great choice for those with celiac disease or an intolerance to gluten.

While oats are naturally gluten-free, people with celiac disease should choose varieties that are certified gluten-free to avoid those that may have been contaminated with gluten during processing.

Just a half cup (40 grams) of dry, rolled oats contains:
Calories: 154
Protein: 6 grams
Fat: 3 grams
Carbs: 28 grams
Fiber: 4 grams
Thiamin (B1): 13% of the RDI
Iron: 10% of the RDI
Magnesium: 14% of the RDI
Phosphorus: 17% of the RDI
Zinc: 10% of the RDI
Copper: 8% of the RDI
Manganese: 74% of the RDI
Selenium: 17% of the RDI

Oats are also loaded with beneficial compounds, including antioxidants and beta-glucan, a type of soluble fiber linked to health benefits.

For example, the beta-glucan found in oats is effective at lowering both bad LDL and total cholesterol, which may help keep your heart healthy.

A recent study in 80 people with high cholesterol found that consuming 70 grams of oats for 28 days led to an 8% reduction in total cholesterol and an 11% reduction in bad LDL cholesterol. Additionally, oats have been shown to aid weight loss and stabilize blood sugar levels.

The beta-glucan in oats helps slow digestion, leading to an increased sense of fullness and more gradual spike in blood sugar.

In a study of 298 people with type 2 diabetes, those who consumed 100 grams of oats per day experienced significant reductions in fasting and post-meal blood sugar, compared to those who did not consume oats.

Plus, the group that ate 100 grams of oats daily had a significantly greater decrease in body weight, which the researchers related to their high amount of beta-glucan.

SUMMARY
Oats are highly nutritious and have been associated with a number of health benefits. Eating them may help lower cholesterol, decrease blood sugar levels and help with weight loss.

Is One Type More Nutritious?

The variety of oats on the market can make it difficult for consumers to determine the healthiest option. The chart below compares the nutritional differences between 2 ounces (56 grams) of rolled, steel-cut and quick oats.

Rolled Oats Steel-Cut Oats Quick Oats Calories 212 208 208 Carbs 39 g 37 g 38 g Protein 7 g 9 g 8 g Fat 4 g 4 g 4 g Fiber 5 g 6 g 5 g Sugar 1 g 0 g 1 g As you can see, the variations between these three oat varieties are slight.

Furthermore, a proper study with statistical tests is needed to confirm these differences. That said, the data available indicates that there may be some distinctions between steel-cut, rolled and quick oats.

Steel Cut Oats May Be Higher in Fiber

Since steel-cut oats are the least processed of the three, they contain the most fiber but only by a small difference.

The fiber found in steel-cut oats is beneficial for digestive health, fueling the good bacteria in the intestines and promoting regular bowel movements.

However, it's important to note that all oats are an excellent source of fiber, and the variation in fiber content between steel-cut, rolled and quick oats is slight.



Steel-Cut Oats May Have a Lower Glycemic Index
Steel-cut oats may have a lower glycemic index than rolled or quick oats, meaning the body digests and absorbs them more slowly, leading to a slower rise in blood sugar.

Foods with a high glycemic index cause more rapid spikes in blood sugar, while foods lower on the glycemic index provide a slower release of energy and can help stabilize blood sugar.

For this reason, steel cut oats may be the best choice for those looking for better control of their blood sugar.

SUMMARY
Steel cuts oats are slightly higher in fiber than rolled and quick oats. They also have the lowest glycemic index of the three types of oats, potentially making them the best choice for blood sugar control.

Which Type Should You Choose?

Although steel-cut oats contain a bit more fiber and are lower on the glycemic index, don't discount rolled and quick oats.

All three types are highly nutritious and excellent sources of fiber, plant-based protein, vitamins, minerals and antioxidants. The most important thing is to choose an oatmeal that fits best with your lifestyle.

Find an Oatmeal That You Enjoy

When determining the best type of oatmeal to stock your pantry with, it's important to keep your personal preferences in mind. The chewy texture and nutty flavor of steel-cut oats may be delicious to some but too hearty for others.

 
Rolled and quick oats have a milder taste and cook down to a creamy, smooth consistency that some people prefer over steel-cut oats. And since steel-cut oats are the least processed, they take the most time to prepare, which could be a turn off for some people.

While rolled and quick oats can be prepared on the stovetop in a few minutes, steel-cut oats take up to 30 minutes to make. However, you can cook steel-cut oats ahead of time by placing them in a slow cooker, or adding them to a pot of boiling water and letting them sit overnight.

Also, rolled and quick oats can be incorporated directly into baked goods and even added to smoothies to increase the fiber content and add texture.

Avoid Oatmeals That Are High in Sugar

No matter what type of oat you choose, it's always best to choose plain, unsweetened oats.
Many packaged varieties have loads of added sugar, making them an unhealthy breakfast choice.
For example, one packet (43 grams) of instant maple and brown sugar oatmeal contains 13 grams of sugar. This equates to over four teaspoons of sugar.

Too much added sugar can negatively impact your health and lead to a number of conditions, including heart disease, diabetes and obesity. For this reason, it's best to add your own toppings and flavoring to unsweetened oats to keep added sugar to a minimum. Try a tasty combination of fresh berries and healthy fats, such as unsweetened coconut and chopped walnuts.

SUMMARY
Rolled, steel-cut and quick oats all provide a wealth of nutrition. Regardless of which type you choose, be sure to choose unsweetened varieties to avoid excess sugar.

How to Incorporate Oats Into Your Diet

You can add oats to your diet in many ways.
Although they are most commonly consumed at breakfast, they can be a healthy carb choice at lunch and dinner as well.

Here are some ideas about how to make oats a part of your day:

Add raw oats to your smoothie for a fiber boost.
Top cooked oats with sliced avocado, peppers, black beans, salsa and eggs for a savory twist on traditional sweet oatmeal.
Add raw oats to homemade bread, cookies and muffins.
Combine them with Greek yogurt and cinnamon to make overnight oats in the fridge.
Make a homemade granola by combining them with coconut oil, cinnamon, nuts and dried fruit, then baking at a low temperature.
Use them in place of breadcrumbs to coat fish or chicken.
Incorporate oats into your favorite pancake recipe.
Use them in place of rice when making risotto.
Top cooked oats with grilled vegetables, chicken and tahini for a satisfying lunch or dinner.
Add them to soups to create creaminess without adding a lot of fat.
Mix oats with nut butter and dried fruit, form into balls and refrigerate for delicious, healthy energy bites.
Stuff peppers, tomatoes or zucchinis with a mix of oats, onion, egg and cheese and bake in the oven for a delicious snack.

SUMMARY
Oats are a versatile food that can be eaten at any time of day and added to both sweet and savory dishes.

The Bottom Line

Oats are a fiber-rich grain that has been linked to a number of health benefits.
Adding more oats to your diet may help keep your heart healthy, weight in check and blood sugar levels stable.

Although steel-cut oats have a lower glycemic index and slightly higher fiber content, rolled and quick oats have similar nutrition profiles.

However, packaged instant varieties can contain a lot of added sugar, so it's a good idea to choose plain, unsweetened oat varieties whenever possible. No matter what type of oat you choose, don't pigeonhole them as a breakfast food. They make an excellent choice at any time of day, including lunch and dinner