With the growing popularity of low-carbohydrate diets, one may ask if whole-grain meals, such as oatmeal, are still a healthy option.

Whole grains are made from 3 separate parts: bran, endosperm, and germ. As a result, whole grains contain more nutrients, vitamins, minerals, and fibre than refined or processed counterparts.

Oats are highly popular because of their health quotient. Not only are they nutritious, they're convenient, they're delicious, and they're also naturally gluten-free, which is useful for a lot of people. 

Oats nutrition facts & benefits of oats

1) Oats are incredibly nutritious:

Oats are high in essential vitamins, minerals, and antioxidant plant compounds. Half a cup (about 78 gms) of dry oats includes the following nutrients :

• Manganese: 191% of Recommended Dietary Intake (RDI)

• Phosphorus: 41% 

• Magnesium: 34% 

• Copper: 24% 

• Iron, and Zinc, 20% 

• Folate: 11% 

• Vitamin B1, also known as Thiamin, is 39% 

• Vitamin B5: 10% 

This half-cup of dry oats comes with 51 grams of carbohydrates, 13 grams of protein, 8 grams of fibre, and only 300 calories. That means oats are one of the most nutrient-dense foods one can eat.

2) Oats can lower cholesterol levels:

Many of the health benefits of oats come from their high soluble fibre content. Specifically, a fibre called beta-glucan. This fibre partially dissolves in water and helps form a thick gel-like solution in the gut.

Many studies have found that beta-glucan in oats helps lower total and LDL cholesterol levels, which is a crucial risk factor for heart disease. It is supposed to increase the excretion of cholesterol-rich bile, thereby lowering blood cholesterol levels.

Another critical step in the course of heart disease is the oxidation of so-called bad LDL cholesterol. It produces inflammation in arteries, damages tissues, and increases the risk of heart attack and stroke. According to one study, antioxidants in oats work in combination with vitamin C to inhibit LDL oxidation.

3) Oats are whole grains:

Oats we eat are almost always whole grain, even the instant-growth oats. Unlike rice, where refined non-whole grain types of rice such as white rice are way more popular than whole grain rice such as brown rice, oats are almost always consumed in whole grain forms, and most types of oats available to and popular amongst consumers such as steel-cut oats, regular rolled oats to instant raw oats are all whole grains.

4) Oatmeal may promote weight loss:

Oatmeal is not only a wonderful breakfast option, but it is also incredibly filling. Eating full foods may help in eating fewer calories and losing weight.

The beta-glucan in oatmeal appears to increase the feeling of fullness by delaying the time it takes the stomach to empty food. Beta-glucan may also stimulate the release of a hormone generated in the gut in response to eating. This satiety hormone has now been shown to decrease calorie intake and may lower the risk of obesity.

5) Oats for skin care:

The FDA has authorised colloidal oatmeal (finely ground oats) as a skin-protective substance. Oats have a long history of use in the treatment of itch and irritation in a variety of skin conditions. For example, oat-based skin products may relieve the unpleasant symptoms of eczema; however, skin care benefits only apply to oats applied to the skin, not those that one eats.

6) Oats are low to medium GI:

The glycemic index or GI is a commonly used rating assigned to a carbohydrate-containing food based on how quickly and how much that specific food raises blood sugar. Oats are classified as low to medium GI foods, with a vast range of GI, from as low as the low 50s to as high as the high 60s and more.

The more processed types of oats, such as quick cook or instant road oats, have the highest GI and the least processed types of oats, such as oat groats and steel-cut oats, have a lower GI.

7) Oats are naturally gluten-free:

Oats are naturally gluten-free but they may become contaminated by small amounts of gluten-containing grains during processing or packaging. Thus, for people diagnosed with Celiac disease, gluten intake must be strictly avoided. It is quite important to check the information on the packaging to determine if a food item is gluten-free.