Nutritional benefits of oats

Edible properties of oats


Photo of yogurt with oat flakes and banana

Yogurt with oat flakes and banana

Benefits of oats as food

Among the main benefits of oats, we can mention the following:

  • High amount of oat protein: Oats, after wheat, is the most protein rich cereal. Oat bran exceeds wheat bran and oat flakes as far as protein content is concerned.

Proteins are necessary for the construction and regeneration of the organism. Its importance in the process of forming enzymes and other chemical processes is vital.

  • Low in fat and many carbohydrates: Oats, like all cereals, are rich in carbohydrates and low in fat.

In addition, it is free of cholesterol and has a high proportion of polyunsaturated fats, such as omega 3 and omega 6, necessary to prevent the onset of many circulatory diseases.

The carbohydrates it provides are slowly assimilated, which help regulate blood sugar levels without producing hyperglycemia.

Oats and the benefits of its soluble and insoluble fiber

cucharada de salvado de aA spoonful of oat bran

A spoonful of oat bran, a supplement rich in insoluble and soluble fiber (beta glucans)

One of the advantages of oats over other cereals is the type of fiber it contains: Oatmeal is the only cereal rich in soluble fiber. Betaglucans, the so-called type of soluble fiber found in oats, have great benefits in reducing cholesterol, treating constipation and hemorrhoids, and in controlling diabetes.

Fiber, during its passage through the intestinal tract, has the property of capturing bile and cholesterol juices so that they are not absorbed, and are eliminated by the faeces.

Scientific studies have shown that regular consumption of oat fiber (oat bran) helps satisfactorily control the blood sugar levels of people with diabetes. In some cases it may even decrease the amount of insulin in patients with type 2 diabetes.

Like other cereals, oats also contain insoluble fiber (wheat bran type). This type of fiber has a laxative effect and helps to cleanse the liver and gallbladder, which helps prevent colic problems or stones in the gallbladder.


Richness of oats in B vitamins

Oats contain high amounts of vitamin B, especially thiamin and folic acid. The importance of these vitamins in the transformation of fats, proteins and carbohydrates into energy is vital.

Vitamin B is of great importance in the health of the nervous system and in the production of hormones, enzymes and proteins, as well as the strengthening of the immune system.

Folic acid is very necessary before and during pregnancy, because it intervenes in the multiplication of cells and their needs are increased in the development of pregnancy. This vitamin is also related to the prevention of heart disease.

Mineral richness of oats

Oat bran is rich in minerals, especially calcium, potassium, phosphorus, iron, magnesium and manganese.

Despite its richness in minerals, it must be considered that oat bran is rich in phytates. These components inhibit the absorption of minerals, mainly iron and calcium, so that, instead of providing richness in this component, they could even impair the absorption of other minerals from other foods. It has been proven that excessive ingestion of bran can lower the body’s mineral levels.

Nutritional composition of oats flakes per 100g.Nutritional composition of oat bran per 100g.
Carbohydrates: 59 g

Fats: 7 g.

Proteins: 14 g.

Fiber: 10g.

Carbohydrates: 44 g.

Fats: 9 g.

Proteins: 18 g.

Fiber: 17 g.

* More information: How to take oats

punto rojoMore information on oats.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

20 October, 2021

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