What Happens to Your Body When You Eat Oats Regularly

Eating oats, scientifically known as Avena sativaregularly provides fiber that supports heart and digestive health. They may not be suitable for people sensitive to gluten.

Beta-glucan, a gel-like compound found in soluble fiber (dissolves easily in water), helps lower low-density lipoprotein (LDL) cholesterol. This is the combination of fat and protein that makes up cholesterol in your body.

Lowering LDL cholesterol, also called “bad” cholesterol, reduces the risk of heart disease and other cardiovascular diseases.

The beta-glucan in oats also lowers sugar in your digestive tract. In a 2018 study, participants saw a reduction in LDL cholesterol after consuming 3 grams of oat beta-glucans per day.

The high levels of magnesium, potassium and iron found in oats support heart function. For this reason, oats are often included in heart-healthy diets.

Magnesium is a vitamin that is not found in large quantities in many other foods. It is essential for the transport of magnesium and potassium ions. These ions support your nerves, muscles and the rhythm of your heartbeat.

Oats are an excellent source of soluble and insoluble fiber. The fiber in oats is especially beneficial for older adults who may have more digestive issues as they age.

Soluble fiber slows digestion and helps you absorb nutrients. Insoluble fiber helps you have a smooth bowel movement.

Eating fiber prevents constipation and promotes a healthy gut. The fiber in oats also has prebiotic effects that support helpful gut bacteria, which improves digestion.

The prebiotics contained in oats can prevent the development of cancer and cardiovascular diseases.

Oats are high in fiber, which helps your body feel full faster. The carbohydrates in oats help your body absorb energy consistently, preventing you from craving as much sugar throughout the day. This is especially true for meals like oatmeal made with raw oats instead of instant oats.

The proteins in oats help increase your metabolism. By filling you up and providing you with energy, the protein in oats can help your body build more lean muscle mass than visceral fat.

However, the feeling of fullness from oats depends on your consumption. Instant oatmeal may not keep you full for as long as a meal with oatmeal.

Eating oats can regulate blood sugar levels. The soluble fiber in oats, particularly the polysaccharide beta-glucan, forms a viscous gel in the digestive tract. It slows the absorption of glucose (sugar) into the bloodstream.

This gradual release of glucose prevents sudden spikes in blood sugar and insulin. If you have type 2 diabetes, incorporating oats into your diet can help you manage your blood sugar levels.

Researchers found that people with diabetes who added more oats to their diet saw a decrease in hemoglobin A1c (HbA1C) levels. HbA1C is a measure of blood sugar.

Oats are packed with many vitamins and minerals that make them an essential part of a balanced diet.

Here is the nutritional breakdown of 1 cup of raw oats:

• Calories: 303
• Fat: 5 grams (g)
• Sodium: 5 milligrams (mg)
• Carbohydrates: 54g
• Fiber: 8g
• Added sugars: 0g
• Protein: 10g
• Calcium: 41.6 mg
• Iron: 3.4mg
• Selenium: 23.1 micrograms (mcg)

Oats are a source of magnesium, iron, zinc and folate. Selenium is a mineral with antioxidant effects that helps prevent cardiovascular disease and cognitive decline. It might also play a small role in preventing male infertility.

Oats contain avenanthramides, compounds that prevent inflammation. They may help prevent infections, but more research is needed.

The gluten in oats may cause side effects in people with celiac disease or a gluten allergy. The avenin compound in oats has similar properties to gluten. Side effects may include bloating, gas and constipation.

Irritable bowel syndrome (IBS) and other digestive illnesses can also cause discomfort.

You may be allergic to oats if you have a rash or difficulty breathing after eating oats. Oats are also commonly produced near wheat products, which may pose a risk to those with wheat allergies.

Gluten-free oats are another option to avoid discomfort. Other alternative grains include quinoa, rice, amaranth and millet. You may experience digestive symptoms from gluten-contaminated foods if you are gluten sensitive.

Oats are a versatile ingredient that can enhance the nutrition of many meals. You can eat them for breakfast, as a snack or as a drink.

You can store oats in an airtight container to protect them from moisture and insects. For long-term storage, it is best to freeze or refrigerate them.

You can enjoy oats in different ways, including:

• Add oats to smoothies.
• Use oats in breading poultry, fish or tofu.
• Make energy balls with oats, nuts and dried fruit.
• Prepare the oat milk by mixing soaked oat flakes with cold water (add a few dates and vanilla for extra sweetness), then drain the oat flakes.
• Try different forms of oats, including steel-cut oats and quick oats.
• Enjoy oat bran in cereals, breads and smoothies.

Oats have also been used to treat skin conditions. Colloidal oatmeal is made from ground whole oats, which creates a powdery texture, to treat atopic dermatitis and psoriasis flare-ups. They also address any roughness in your skin’s texture.