- Oats are among thehealthiest grains on earth.
Not only are they nutritious,they're convenient,
they're delicious, and they'realso naturally gluten free,
which is useful for a lot of people.
In this video I'm looking attheir top six health benefits.
Number one, oats areincredibly nutritious.
Oats are loaded withimportant vitamins, minerals,
and potent antioxidant plant compounds.
Now half a cup or 78 gramsof dry oats contains,
191 percent of the RDI for Manganese,
over 30 percent of the RDIfor Phosphorus and mManesium,
around 20 percent of the RDIfor Copper, Iron, and Zinc,
11 percent for Folate, 39percent for vitamin B1,
also known as Thiamin, and10 percent of vitamin B5.
This half cup of dry oatsis coming with 51 grams
of carbohydrate, 13 grams ofprotein, 8 grams of fiber,
and only 300 calories.
That means oats are oneof the most nutrient dense
foods you can eat.
Number two, oats canlower cholesterol levels
and protect LDL cholesterol from damage.
Much of the healthbenefits of oats comes from
its high soluble fiber content.
Specifically a fiber called beta-glucan.
This fiber partially dissolve in water
and helps to form a thickgel like solution in the gut.
Many studies have shownthat the beta-glucan in oats
is effective at reducingboth total and LDL
cholesterol levels, a majorrisk factor for heart disease.
It's thought to increasethe excretion of cholesterol
rich bile thereby reducingcirculating levels
of cholesterol in the blood.
Oxidation of so-called bad LDL cholesterol
is another crucial step in theprogression of heart disease.
It produces inflammation in arteries,
damages tissues, and can raiseyour risk of heart attacks
and strokes.
One study reports thatantioxidants in oats
work together with vitaminC to prevent LDL oxidation.
At least, that has sofar been demonstrated
in test tube and animal studies.
Number three, oats canimprove blood sugar control.
Type two diabetes ischaracterized by significantly
increased blood sugar levels.
Now it's usually causedby a decreased sensitivity
to the hormone insulin.
Oats may help lower blood sugar levels,
especially in people who are overweight
or have type two diabetes.
Studies indicate they may alsoimprove insulin sensitivity.
These effects are mainlyattributed to beta-glucan's
ability to form a thickgel that delays emptying
of the stomach and absorptionof glucose into the blood.
Number four, oatmeal is very filling
and may help you lose weight.
Boiling oats in water ormilk, creates oatmeal,
also commonly known as porridge.
Not only is oatmeal atasty breakfast food,
it's very filling.
Eating filling foods mayhelp you eat fewer calories
and lose weight.
It seems by delaying thetime it takes your stomach
to empty your food, thebeta-glucan in oatmeal
may directly increaseyour feeling of fullness.
Beta-glucan may also promote the release
of a certain hormone produced in the gut
in response to eating.
Now this satiety hormone has been show
to lead to reduce calorie intake
and may decrease your risk of obesity.
Number five, finely groundoats may help with skin care.
It's no coincidence that oats can be found
in numerous skin care products.
Makers of these productsoften list finely ground oats
as colloidal oatmeal.
The FDA approved colloidal oatmeal
as a skin-protectivesubstance back in 2003.
But oats have a longhistory of use in treatment
of itch and irritation invarious skin conditions.
For example oat basedskin products may improve
uncomfortable symptoms ofeczema, note that skin care
benefits pertain only tooats applied to the skin,
not those that you eat.
Number six, oats may helprelieve constipation.
Laxatives are often usedto relieve constipation
in the elderly.
Now while they are effective,they're also associated
with weight loss and adecrease quality of life.
Studies indicate thatoat bran, the fiber rich
outer layer of the grain,may help relieve constipation
in older people.
At least when taken asan oat bran supplement.
One trial found that well-being improved
for 30 elderly patients whoconsumed a soup or dessert
containing oat brandaily for twelve weeks.
Once more, 59 percent of those patients
were able to stop using laxatives
after the three month study,while overall laxative use
increased by eight percentin the control group.
Last thing I want topoint out that although
oats are naturally gluten free,they're often contaminated
with gluten, that's because they often use
the same equipment toharvest and process the oats
as they do with othergrains that contain gluten.
So if you have Celiac diseaseor gluten sensitivity,
choose oat products thatare certified gluten-free.
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Would you like personal assistance from Joe Leech (MSc Nutrition) to reach your health goal? Speak with him directly here in FB messenger: http://bit.ly/speak-with-joe Oats are among the healthiest grains on earth. Not only are they nutritious, they're convenient, delicious, and naturally gluten free. In this video I'm looking at the top 6 benefits of oats and oatmeal. Further reading: https://authoritynutrition.com/9-benefits-oats-oatmeal/ Follow Authority Nutrition: Facebook: https://www.facebook.com/AuthorityNutrition/ Twitter: https://twitter.com/AuthNutrition Google Plus: https://plus.google.com/+Authoritynutrition/posts Pinterest: https://www.pinterest.com/authynutrition/ ---- Don't forget to subscribe on YouTube here: https://www.youtube.com/user/AuthorityNutrition?sub_confirmation=1 Studies mentioned: STUDY 1: https://www.ncbi.nlm.nih.gov/pubmed/25411276 STUDY 2: https://www.ncbi.nlm.nih.gov/pubmed/7956987 STUDY 3: https://www.ncbi.nlm.nih.gov/pubmed/15173412 STUDY 4: https://www.ncbi.nlm.nih.gov/pubmed/21115081 STUDY 5: https://www.ncbi.nlm.nih.gov/pubmed/24884934 STUDY 6: https://www.ncbi.nlm.nih.gov/pubmed/19917449 STUDY 7: https://www.ncbi.nlm.nih.gov/pubmed/19064614 STUDY 8: https://www.ncbi.nlm.nih.gov/pubmed/25607551 STUDY 9: https://www.ncbi.nlm.nih.gov/pubmed/20191257 STUDY 10: https://www.ncbi.nlm.nih.gov/pubmed/18382081 STUDY 11: https://www.ncbi.nlm.nih.gov/pubmed/19214342