11 Health Benefits Of Oats And A Breakfast Recipe

Daily consumption of oats lowers cholesterol, helps metabolism and digestion, which helps increase the amount of dietary fiber.

Oats are a cereal very rich in protein, unsaturated fat and vitamin B. It is the cereal that contains the highest concentration of vitamins and minerals.

Its beneficial properties for the skin are very famous, as are its exceptional powers to regulate our intestinal transit.

This cereal has many health benefits and can be eaten by anyone.

It is a food that has been consumed for over 4000 years, and in ancient times this cereal was reserved for the lower classes of society.

However, nowadays, the perception of oats has changed, due to the many properties it has for our health.

For this reason, adding oats to any dish, be it breakfast, afternoon snack, or other main meals, is one of the best eating habits.

The different ways to consume oats

There are many ways to easily include oats in your diet. However, it is traditionally consumed in two ways: in flakes or in bran.

The main difference between these two methods is in the process to which the cereal is subjected.

Pruned oats are the whole form of the cereal, cut and without its straw. For the oats to take the form of flakes, you have to dry the whole grain and cut it into very fine pieces, finally chopping it and giving it its final shape.

In the case of bran, whole oats are ground directly, without removing anything from the grain.

Oat bran is therefore formed mainly from the outer layers of the cereal. This gives it a higher protein content, and a lower concentration of carbohydrates than oatmeal.

Oat bran is logically more recommended, because it contains more nutrients (and in particular fiber). However, there is no scientific evidence that this form of the cereal is healthier than another, and better for you.

Consuming oats every day, no matter what form, helps lower blood cholesterol levels, regulates digestion, and is an abundant source of fiber.

The properties of oats

Oats contain abundant protein, but also carbohydrates, healthy fats (unsaturated fats and linoleic acid), vitamins, minerals and trace elements.

These properties make this cereal an excellent source of energy, which prevents the feeling of fatigue that occurs when the body’s glucose levels are dropping.

This cereal is an excellent source of B complex vitamins, vitamin A, vitamin E and vitamin D.

Plus, it contains minerals like calcium, which help prevent osteoporosis, and it’s high in iron, which helps carry oxygen to all tissues in the body.

In addition to this, oats provide zinc, a mineral that plays a fundamental role in the regulation of insulin.

Oats also have around 25% protein, which is way over all other grains because none of them are so concentrated.

To give an example, oats contain as much protein as red meat, milk or eggs.

In this way, our body can use the proteins contained in the cereal to ensure proper muscle formation and maintain muscle mass.

It is important to know that oatmeal contains 6 of the 8 essential amino acids: isoleucine, leucine, lysine, methionine and phenylalanine.

They allow us to eliminate bad cholesterol (LDL) and stimulate the liver to produce more lecithin. An element that allows us to evacuate the heavy components present in our body.

These properties make this cereal one of the most complete possible. In comparison, wheat contains only one amino acid, and barley has none.

On the other hand, the beta-glucans present in this cereal also allow us to absorb cholesterol, but also bile acids from the intestine.  This prevents harmful components from passing into our body, eliminating them in a natural way.  

Oats also have beneficial properties for the skin. Indeed, it enters into the composition of many creams or soaps to exfoliate and moisturize the skin.

In addition, the baths made from this cereal are used to fight various diseases, infections or irritations of the skin thanks to its emollient properties. It can also be used as an effective home remedy for herpes and chickenpox.

Finally, it is important to specify that this cereal contains a high rate of fiber, especially bran, which helps in good intestinal transit and in the reduction of cholesterol.

Oats are not just a great remedy for constipation. It also helps reduce bile acids by reducing their toxic capacity.

The 11 health benefits of oats

Oats are also known as “the queen of cereals” thanks to the multiple benefits it brings to our health, as well as the vitamins and minerals it contains.

We are going to introduce you to the 11 greatest benefits of eating oats. By giving you some ideas on how to use it optimally.

It regulates the digestive system

Thanks to its high content of soluble fiber, oats help digest food and regulate the digestive system.  Consuming oats helps prevent constipation and facilitate intestinal transit.

A glass of water with a few flakes of this cereal also helps relieve intestinal reflux and stomach acidity.

It lowers cholesterol

Eating this cereal every day is a great way to lower triglyceride and bad cholesterol levels in the blood.

Thanks to linoleic acid and the fibers it contains, oats prevent cholesterol from passing into the intestines.

At the same time, the fibers will be used to eliminate the fats that accumulate in the walls of the arteries. This double action helps protect the body against hypertension, heart attacks, or any other heart problem.

It controls sugar levels

Oats are recommended for people with diabetes because its soluble fiber helps control blood sugar levels.

It allows in particular to absorb sugar in the intestine and reduce the presence of this substance in our body. It is important to note that unlike other grains, oats provide the body with more carbohydrates than any other type of fiber.

It regenerates tissues

Since it is rich in protein, oats promote the production and development of new tissue in the body.

It helps prevent cancer

Oats, like other types of plants, have an infinite number of phytochemicals, which are chemical components of plant origin that help prevent the onset of cancer.

The phytoestrogens and lignans found in this cereal are strongly correlated with a decreased risk of developing breast cancer.

The benefits of the phytochemicals in oats have also been proven in other types of cancer. Like that of the ovaries, prostate or endometrium.

She maintains the state of satiety

An oatmeal breakfast will keep your body much more nourished than a meal of regular cereals and milk.

Oats indeed have many carbohydrates of slow absorption. This gives it a very long satiating effect. And allows it to better control blood sugar levels.

It is rich in calcium

Oats have high amounts of calcium, which helps prevent bone demineralization.

It is good for the skin

Oatmeal has a great cleansing action on the skin. It absorbs all the dirt and residue that collects in the pores. Allowing to clean them in depth.

In this way, this cereal constitutes a natural remedy to maintain the pH balance of the epidermis without damaging it. Oils that contain oats are also great for preventing dehydration of the skin.

Oats can also be relaxing and help you get to sleep.

It can help with weight loss

Eating oats for breakfast every day helps maintain a healthy weight and gradually reduce it.

Oatmeal can be eaten in a glass of milk or mixed with yogurt. The recommended amount is two tablespoons a day, so as not to have too much calories.

It contains B complex vitamins

Vitamins B1 and B2 are essential for the proper functioning of our brain and nervous system. 100 grams of oats cover 40% of the daily requirement for vitamin B1.

It is good for the thyroid

Consuming oats helps prevent hypothyroidism. Because it contains iodine, a mineral that allows the thyroid gland to function properly.

Oats can be eaten by anyone, with no age restriction. It has no side effects. And there is no contraindication to a regular consumption of oats made in the respect of the adequate and recommended doses.

However, a tiny fraction of the population may have an allergy to oats.

A recipe for breakfast

To prepare a delicious oatmeal breakfast you will need:

• 1/2 cup oats
• 6 almonds
• 2 nuts
• Of honey
• 1 spoonful of raisins
• Optional: cinnamon, cardamom or powdered ginger

The preparation : 

• Soak the oats overnight. Then put the flakes in a saucepan with half a cup of water.
• Cook and add cinnamon, cardamom and a pinch of powdered ginger.
• When the mixture begins to thicken, add a little water to prevent the oats from sticking to the pan.
• Add a little honey to taste, to sweeten the mixture. Then add the nuts, almonds and raisins when ready to serve.
• You can add cocoa powder. Dehydrated or fresh blueberries, pieces of banana, fruit jam, etc.