Benefits of oats pdf

Asthma is the most common chronic disease in kids Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. Early introduction of oats, for example, may actually be protective 31 , One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass.

Laxatives are often used to relieve constipation in the elderly. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people 35 , One trial found that well-being improved for 30 elderly patients who consumed a soup or dessert containing oat bran daily for 12 weeks Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

Although oats are naturally gluten-free , they are sometimes contaminated with gluten. If you have celiac disease or gluten sensitivity , choose oat products that are certified as gluten-free.

Oats can be a great addition to a healthy diet. They can be eaten as oatmeal porridge for breakfast, added to baked goods and more. Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references.

The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Carbs get a bad rap, but numerous healthy foods contain carbs.

Just add some ingredients of your choice and you're good to go! Similar to instant oats in terms of processing, Rolled oats are classic old-fashioned oats. They are steamed and pressed, however not precooked. They usually need a longer time to cook and have a thicker texture. Steel-cut oats are created by cutting the oat groat into tiny pieces.

These oats have a very chewy texture. They go under minimal processing and are not teamed or flattened due to which they take the longest to cook. Wondering how to eat oats to get the most out of this healthy grain? Well, you should consume oats for not less than one or two meals a day with low-fat healthy toppings.

The best part about oats is that they can be customized as per your health needs. You can add multiple toppings to make oats more than a warming breakfast. Whether you add cold yogurt, drizzle them with honey, dust with grated coconut and dried fruits or top them up with nuts or seeds — You can also add more fruits and veggies to make it a wholesome meal.

Nothing is better than a warm bowl of oats for a Good Morning! This healthy food can help you start your day in a wholesome way.

Oats are high in fiber and they are great for your digestion. Fibers tend to regulate your bowel movements, keeping your digestive system running smoothly and efficiently. Oats digestion time is approximately 90 minutes in comparison to pulses and beans that usually take minutes.

Oats can help you prevent a host of problems such as gas, indigestion, constipation, diarrhea, and even irritable bowel syndrome. Therefore, if you are suffering from any digestive issues, a bowl of oats should do the trick!

Oats helps in lowering cholesterol levels. High amounts of bad cholesterol LDL can lead to various heart problems including clogged arteries, cardiovascular disease, heart attacks, and strokes. Including oats in your diet can help you decrease the bad cholesterol, thereby protecting you from heart problems. It can also help you reduce your blood pressure. Furthermore, oats can help you reduce other signs of heart disease, such as hypertension.

Oats can prevent diabetes by lowering blood sugar levels. Diabetes can be highly dangerous and can cause a range of problems if not controlled properly, including death. Oats are complex carbohydrates due to which the breakdown of sugar in your system can be slowed down.

Low in glycemic index, the wonder grain can also reduce the dependency of insulin injection and aid in effective diabetes management by improving the overall health. Oats work on multiple levels to help you lose weight. To start with, since they are high in fibers, they simulate the feeling of a full stomach, thereby reducing your need to eat.

Oats also have low-fat and low-calorie content, which makes them an excellent food for losing weight. Finally, you can create healthy meals with oat by adding fresh fruit and making sure your body, though full, is still healthy and not gaining weight. Oats for babies who have started eating solid food is an excellent meal choice, without a doubt.

Apart from mixing them with milk, you can also add oats to other baby food recipes. A healthy diet during pregnancy greatly benefits both mother and baby. Incorporating healthy food and whole grains like oats in the dietary regime supports a healthy pregnancy.

Pregnant women require an energy rush to sustain throughout the day. You can pair up oats with different flavorings and toppings to satisfy your pregnancy cravings and also ensuring normal growth of your baby. They can soak up the excess oil on your skin and combat acne.

Oats contain a natural ingredient termed as saponins that act as natural cleansers. The biogas production by this method is slow but it is a steady process. Oat compounds provide various opportunities for incorporating oats in functional food products. There is a great need to determine the bioavailability of antioxidants from oat and other food sources and to determine various effects on human and animal health.

Oat, being a convenience food material consumed by humans irrespective of the age, requires more scientific attention to justify and modify its nutraceutical status in geriatric as well as paediatric diets. Research and development is further needed to determine novel functional compounds in oat to extract these components in fractions that can be incorporated in food products. Food security being envisaged as a global concern, process upgradation of oat and oat derived products need to be worked on so as to ensure their proper utilization and thus contributing to the growing nutritional demands.

Another area for research may include alteration of specific enzyme or enzyme system in oats by genetic engineering to alter the pathways to yield high production of the desired constituents. National Center for Biotechnology Information , U. J Food Sci Technol. Published online Jun Author information Article notes Copyright and License information Disclaimer.

Alok Jha, Email: moc. Corresponding author. Revised Jun 10; Accepted Jun This article has been cited by other articles in PMC. Abstract Oats Avena sativa L.

Introduction Cereal grains feed a large population around the world. Consumption of oat as whole grain cereal Whole grain consumption has assured growing popularity owing to the health benefits they provide, opening various novel opportunities for consumption of flavourful cereal grains. Nutritional components of oats Oat has a well-balanced nutritional composition. Table 1 Nutritional components of oat.

Open in a separate window. Oat protein Oat is considered to be a potential source of low cost protein with good nutritional value. Dietary fibres Dietary fibres DF are an essential part of the human diet. Lipids Oat is a good source of lipids. Phytochemicals Oat has been widely shown to provide a vast range of human health benefits such as reduced symptoms of diabetes Tapola et al.

Vitamin E Antioxidants such as vitamin E are known to protect the body from damaging free radicals and play an important role in prevention of diseases such as cancer Packer , arthritis Yoshikawa et al. Phenolic compounds Oat is a good source of phenolic compounds. Processing of oats Oats are processed in order to produce oat based food products with health-beneficial properties. Table 2 Effects of processing on oats. Morello Milling Prior to processing of oats into products, the oats are dehulled and groats are subsequently separated and decontaminated.

Pearling Pearling technology, also referred to as debranning and pre-processing, was originally used for polishing of rice and wheat. Flaking Oat groats are mainly flaked. Heat processing A typical heat processing operation of oats includes kiln drying and steam stabilization, while superheated steam processing and microwave heating are recent methods used for processing of oats.

Germination Germination of cereal seed has been used for centuries to soften the kernel structure, improve its nutritional value, reduce antinutritional effects and improve the functionality of oat seed proteins Kaukovirta-Norja et al. Fermentation Fermentation is an ancient and economical process for producing and preserving food products.

Extrusion cooking Extrusion is a thermal processing that involves the application of high heat, high pressure and shear forces to an uncooked mass such as cereal foods Kim et al. Supercritical fluid extraction Supercritical fluid extraction provides an excellent alternative to chemical solvent extraction method. Value added oat based products In recent years, demand of oat based product has been increased due to increased knowledge about the many nutritional benefits of oats.

Table 3 Utilization of oats for food clinical and industrial purposes. Other uses Consumption of oats, oatmeal and oat bran provides various clinical and industrial usages. Cholesterol lowering effect Soluble fibres have been known to lower blood cholesterol levels.

Anticancerous effect of oats The high amount of short chain fatty acids among dietary fibre fractions from oat is believed to possess potent anticancerous activity. Industrial usage Oat husk is lignocellulosic biomass and it is a by-product of mills. Future opportunities Oat compounds provide various opportunities for incorporating oats in functional food products. Published online www.

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J Hypertens. Superheated steam processing of oat groats. To receive the greatest health benefit… eat a variety of whole food plant-based high-fiber foods. And this WFPB variety is why oats are so special … the star and the reason he can make this claim about oats is the Beta Glucan. Beta-glucan is a powerful soluble fiber that forms into a thick gel-like solution in the stomach.

It is this gel that lessens cholesterol absorption and reduces appetite, helping to maintain weight. It also helps feed the healthy bacteria in our gut or colon which helps our immune system and may even guard against some cancers.

One recent study on PubMed shows that increasing oats and beta-glucan extract intake have been associated with better blood sugar contro l resulting in the reduction of diabetes. This study shows that science is really in its infancy stage with respect to how food affects our health. Yes, beta-glucan is considered to be the major player in oats because of its cholesterol-lowering and antidiabetic effects.

However, the nutritional benefits of oats appear to go beyond fiber to bioactive phytochemicals with strong antioxidant and anti-infflammatory effects. This study summarized current knowledge on the chemistry, stability, bioavailability, and health effects of two unique phytochemicals in oats, avenanthramides and avenascosides A and B. Our Creator has designed and placed so much nutrition in whole plant foods, that we have not even scratched the surface.

There appears to be so much more in whole plant foods that science has yet to discover and understand. So, skip the processing and eat WHOLE, or as close to the way it was when it was picked off of the tree or vine. Shop in the produce section of the market not the boxed or prepackaged aisles.