Last updated 13/03/2024 by The pain clinics - Interdisciplinary Health

6 healthy health benefits of eating oatmeal

Happy with oatmeal? So good! Oatmeal is very healthy for the body, heart and brain! Oatmeal has a number of research-proven health benefits, which you can read more about here in this article.

We hope you will be convinced to include more of this wonderful grain in your own diet. Do you have input? Feel free to use the comment field below or ours Facebook Page - otherwise feel free to share the post with someone who loves oatmeal.

- Naturally gluten-free

According to the Norwegian Celiac Association, oatmeal is basically gluten-free, but they still recommend choosing gluten-free oatmeal. This is because ordinary packages may contain traces of other types of grain due to the fact that they are packed at the same place (so-called cross-contamination).

The story behind oats

Oats are a cereal variety known in Latin as Avena sativa. It is a very nutritious cereal that many people in Norway love, especially in the form of oatmeal, which is a good and healthy start to the day.

Oats have a high content of antioxidants - including avenanthramides

Antioxidants have a number of positive health properties - including combating free radicals and oxidative stress, both of which are linked to an increased incidence of cancer and other disease diagnoses.

– Health-promoting plant components

Oats contain a high level of antioxidants and health promoting plant components known as polyphenols. Most unique is that it contains avenanthramides - an antioxidant found almost exclusively in oats.

- Avenanthramides can have a positive effect on blood pressure

Research studies have shown that avenanthramides can help reduce blood pressure by increasing nitric oxide production. This gas molecule can help expand blood vessels and contribute to increased blood circulation (1). Other studies have also shown that this antioxidant has anti-inflammatory and itchy properties (2). Oats also contain high levels of the antioxidant ferulic acid.

2. Oats contain beta-glucans

Oats contain large amounts of beta-glucans, a form of fiber. Some of the health benefits of beta glucans are:

• Reduces bad cholesterol (LDL) and total cholesterol levels
• Checking blood sugar levels
• Increased satiety
• Stimulates good gut flora in the intestines

3. Oatmeal is very saturating and can contribute to weight loss

Oatmeal is a tasty and nutritious breakfast. It also gives a feeling of satiety for a longer time. Foods that increase satiety can help you eat fewer calories and lose weight (3).

- Gives a good feeling of satiety

It has been clinically proven that the beta glucan in oatmeal and oat bran can contribute to a long-lasting feeling of satiety (4). Betaglucans also stimulate the release of a hormone called peptide YY (PYY). This hormone has shown in studies that it can reduce caloric intake and lower the chance of being overweight (5).

4. Fine milled oats can contribute to healthy and healthy skin

It is no coincidence that we find oats in a number of skin care products. What is most frequently used in such skin care products is called "colloidal oat flour" - a finely ground form of oats. This ingredient has a clinically proven effect in the treatment of eczema and dry skin (6).

5. Oats are lowering cholesterol

High levels of bad cholesterol (LDL) are linked to higher rates of cardiovascular disease. The foods you eat can have a significant impact on these cholesterol levels.

- Can lead to less bad cholesterol (LDL)

Several studies have shown that beta-glucan, which we find in oatmeal, can lower total levels of cholesterol and bad cholesterol (LDL) (7). Beta-glucans cause the liver to increase the secretion of cholesterol-containing bile, which in turn reduces cholesterol in the bloodstream. Oxidation of bad cholesterol is known to be a risk for the development of heart disease. This oxidation causes inflammation in the blood vessels, damages tissue and can increase the risk of stroke and heart disease.

6. Oats can control blood sugar and lower the chance of Type 2 Diabetes

Type 2 diabetes is also known as diabetes - and is a relatively common lifestyle disease. Research has shown that oats, thanks in large part to the beta-glucans it contains, can help control and lower blood sugar levels (8).

Summary: 6 healthy health benefits of eating oatmeal

Oats and oatmeal are healthy and nutritious food. These are six exciting health benefits, all backed by research, so perhaps you have been convinced to eat a little more oatmeal in your diet? We would love to hear from you on our Facebook page if you have comments on other positive impact methods. If you liked this article, we think you'll also like our evidence-based one guide on turmeric.

Also read: - 8 incredible health benefits of eating ginger

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Photos: Wikimedia Commons 2.0, Creative Commons, Freemedicalphotos, Freestockphotos, Pexels.com, Pixabay and submitted reader contributions.

Sources / research

1. Nie et al, 2006. Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production.

2. Sur et al, 2008. Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity.

3. Holt et al, 1995. A satiety index of common foods.

4. Rebello et al, 2014. The role of meal viscosity and oat β-glucan characteristics in human appetite control: a randomized crossover trial.

5. Beck et al, 2009. Increases in peptide YY levels following oat beta-glucan ingestion are dose-dependent in overweight adults.

6. Kurtz et al, 2007. Colloidal Oatmeal: History, Chemistry and Clinical Properties

7. Braaten et al, 1994. Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects.

8. Nazare et al, 2009. Modulation of the postprandial phase by beta-glucan in overweight subjects: effects on glucose and insulin kinetics.