Oats Superfood | Oats Health Benefits & Nutritional Facts

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Oats | Oatmeal

The oat (Botanical Name Avena sativa), Oats Hindi name "जई" (Jaee) often known as the common oat, is a cereal grain that is farmed for its seed of the same name. While oatmeal and rolled oats are good for human consumption, one of the most prevalent uses for oats is as livestock feed.

Cultivation of Oats

Temperate climates are ideal for growing oats. They require less heat in the summer and are more tolerant of rain than other cereals like wheat, rye, or barley, making them especially useful in locations with mild & wet summers. Oats are an annual plant that can be sown in the fall (for a late summer harvest) or the spring (for a spring crop) (for early autumn harvest).

Uses of Oats

Oats are often rolled or crushed into oatmeal or processed into fine oat flour and used in a variety of cuisines. Oatmeal is most commonly consumed as porridge, but it can also be cooked into oatcakes, oatmeal biscuits, and oat bread. Oats are also found in a variety of cold cereals, including muesli and granola. Oats can also be used to make milk substitutes (Oat Milk). Oats, like barley or rice in other countries, are commonly used as a thickening in soups there.

When more carbs and a boost in energy are required, oats are typically utilised as a feed for horses. The oat hull can be crushed ("rolled" or "crimped") to help the horse digest the grain more efficiently, or it can be fed whole. They can be provided as a stand-alone item or as part of a mixed food pellet. Oats are also fed to cattle all over the world, Oats are either fed whole or processed into a coarse flour, burr mill, or hammermill. As pasture, straw, hay, or silage, oat fodder is extensively used to feed all types of ruminants.

Winter oats can be utilised as pasture; they can be grazed for a period of time before being moved out to be used for grain production, or they can be grazed constantly until other pastures are ready.

Because of its soft, dust-free, and absorbent character, cattle and horse breeders favour oat straw as bedding. Corn dollies can also be made using the straw. Oat straw was tied in a muslin bag and used to soften bath water.

Oats are also utilised in a variety of drinks on occasion. They are sometimes used to make beer in the United Kingdom. Oatmeal stout is a type of stout that uses a percentage of oats in the wort. Thomas Fawcett & Sons Maltings produces the more uncommon oat malt, which was utilised in the Maclay Oat Malt Stout until Maclays Brewery stopped operating independently. Atholl Brose is a traditional Scottish drink produced by steeping oats in whiskey and then combining the resulting "brose" with honey and, occasionally, cream. Avena, a cold, sweet drink comprised of pulverized oats and milk that is popular throughout Latin America, is a favourite refreshment. Oat extracts can also be used to treat skin disorders and are utilised in cosmetics for their emollient characteristics. Oat grass has long been used to cure a variety of ailments, including menstrual irregularities, dysmenorrhoea, osteoporosis, and urinary tract infections.

Oats Nutritional Value

Nutritional value per 100 g


379 kcal


63.3 g

Dietary fiber

11.6 g

Total Fat 6.9 g

Saturated Fat

1.21 g

Monounsaturated Fat

2.18 g


2.54 g


16.9 g

Vitamins Quantity %DV†

Thiamine (B1)


Riboflavin (B2)


Niacin (B3


Pantothenic acid (B5)


Vitamin B6


Foliate (B9)


Minerals Quantity %DV†

















Health Benefits of Oats

The nutritional composition of oats is well-balanced. Oats are abundant in carbohydrates and fibre, particularly the beneficial beta-glucan fibre. They also have a higher protein and fat content than most other cereals. Vitamins, minerals, and antioxidant plant components abound in oats. As a result, oats are one of the most nutrient-dense foods on the market.

Oats are full with Antioxidants

Antioxidants and polyphenols, which are beneficial plant chemicals, are abundant in whole oats. Avenanthramides are the most well-known antioxidants, and they're virtually exclusively found in oats. Increased nitric oxide generation by avenanthramides may lower the risk of heart disease. This gas molecule assists in blood artery dilatation, resulting in enhanced blood flow. Avenanthramides also have anti-inflammatory and anti-itching effects. Ferulic acid is also found in significant proportions in oats. It's a different kind of antioxidant.

Oats have a lot of Soluble Fibre

Beta-glucan, a form of soluble fibre, is abundant in oats. Beta-glucan partially dissolves in water in the stomach and creates a thick, gel-like substance. The health benefits of beta-glucan fibre include lower LDL and total cholesterol levels, lowered blood sugar and insulin response, enhanced feeling of fullness, and increased proliferation of beneficial bacteria in the digestive tract.

Oats Have Cholesterol-Lowering Potential

Heart disease is one of the top causes of death around the world. High blood cholesterol is still a significant risk factor. Oats' beta-glucan fibre has also been shown in numerous studies to help decrease total and LDL cholesterol levels. Beta-glucan may help to decrease blood cholesterol levels by increasing the excretion of cholesterol-rich bile. The oxidation of LDL (the "bad") cholesterol, which occurs when LDL combines with free radicals, is another important stage in the evolution of heart disease. It damages tissues, produces arterial inflammation, and raises the risk of heart attacks and strokes. High Antioxidants present in oats work in tandem with vitamin C to prevent LDL oxidation.

Oats manage Blood Sugar levels

Diabetes type 2 is a prevalent condition marked by abnormally high blood sugar levels. A decrease in insulin sensitivity is frequently the cause. Oats can help lower blood sugar levels, especially in persons who are overweight or have type 2 diabetes. They could also aid insulin sensitivity. The ability of beta-ability glucans to create a thick gel, which delays stomach emptying and glucose absorption into the blood, is principally responsible for these benefits.

Oats are good for Digestion

Fiber aids in intestinal regularity and the prevention of constipation. It makes faeces easier to pass by increasing their weight and water content. Cereal fibres, such as those contained in oats, are regarded to be more effective than fruit and vegetable fibres. According to several studies, the breakdown and fermentation of beta-glucan oat fibre increases gut microbial diversity. As a result, it may aid with digestive problems such diarrhoea, constipation, and irritable bowel syndrome.

Oats Improve Immune Response to Infectious Diseases

Oats have been studied extensively in terms of the immune system's response to sickness and infection. Beta-glucan, a special fibre found in oatmeal, effectively helps neutrophils get to the infection site faster and boosts their ability to kill the bacteria they discover there.

Oats reduce the risk of Colon Cancer.

Colon cancer is a horrible disease that can cause terrible discomfort. Researchers from the United Kingdom and the Netherlands discovered a correlation between a high fibre diet (mainly from whole grains and cereals like oats) and a lower risk of colorectal cancer in one study. According to the research, every 10 grammes of fibre added to a person's diet reduces their risk of colon cancer by 10%!

Oats  Help to Lose Weight

We could all use a little help now and then, but did you ever consider oatmeal as a weight-loss aid? Yes, you are accurate! According to one study, -glucan, a carbohydrate present in oatmeal, aids in weight loss by increasing the hunger-suppressing hormone cholecystokinin.

Oats can help you lose weight by making you feel fuller as it has plenty of fibres which takes time to digest. It achieves this by decreasing stomach emptying and raising the satiety hormone PYY synthesis. Oatmeal keeps you full and helps you control your bowel motions. A diet rich in whole grains, such as oats, has been demonstrated in trials to aid in weight management. Consumption of whole grains is inversely associated to BMI.

Oats good for Skin

You'll most likely discover oats on the labels of a number of your lotions or face creams if you look closely. At some point in history, someone discovered the benefits of oats for dry, itchy, irritated skin. The tougher fibrous husk of the oat acts as a gentle exfoliator, while the starch produces a barrier that allows the skin to retain moisture.

Oats absorb excess oil from the skin and aid in the treatment of acne. The anti-inflammatory and antioxidant qualities of oats help dry skin and dead skin cells to be removed. Oats are natural cleaners that remove dirt and oil from the skin while also exfoliating it.

Oats good for Face

Oats are a natural moisturiser and can help eliminate dead skin cells. They also contain beta-glucan, which forms a thin coating on your skin. It also provides much-needed hydration by penetrating deeply into the skin. In a mixing bowl, add 2 cups of oats, 1 cup of milk, and 1 tablespoon of honey. It should be applied to your face and left on for 15 minutes. Rinse with cool water thoroughly. Oat extract can also be used. Other advantages include: Acne can be treated with oats. Oats help brighten your skin tone and cure dry and irritated skin. Oats have a natural cleansing effect. UV protection is aided by oats.

Benefits of Oats for Babies

Fiber, magnesium, iron, and zinc are all abundant in oats. Your child's nutritional and vitamin requirements will increase as he or she develops. Oatmeal is a fantastic way to teach textures because it is mushy yet still has structure. Oats' strong nutritional profile will aid in the growth and development of the newborn. Other advantages include:

Oats are gentle on your baby's stomach. Oats help your baby feel full and have a healthy appetite while also avoiding gas. Oats are a natural laxative that might help you avoid constipation.

These health benefits will convince you to buy oats at your next grocery store visit. It is never too late to start living a healthier life. As a result, you can begin right now. Furthermore, several extra advantages may persuade you to consider oats as a healthy snack alternative.

Famous Brands of Oats

Saffola Oats is famous in India for its products "Saffola masala oats" & masala oats. Quaker Oats are extensively used since long Worldwide. Kellog's Oats & Patanjali Oats are also sold in India.


Oats have superfood qualities & also have a wide range of health benefits, including weight management. If you want to live a healthy lifestyle or are concerned about weight gain or other health problems, you can adopt dietary modifications such as eating oats for breakfast or as a snack.

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