Here is a very simple way to make oatmeal: Combine ingredients in a pot and bring to a boil. Nutrition Research, October 2009; 29(10):705-9, Italian researchers reviewed existing research about the positive effects of beta glucans on human health. The oat group enjoyed a 7.5mm Hg reduction in systolic blood pressure and a 5.5 mm Hg reduction in diastolic blood pressure, while the wheat group was unchanged. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate (3, 4). Against the mange and scabs of small children there is nothing better than to bathe them in steeped oats. 1) Oats are nutrient-dense. To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt. Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases (30). British Journal of Nutrition, January 2010; 103(2):266-73, The European e-Journal of Clinical Nutrition and Metabolism, December 2009; e315-e320, Nutrition Research, October 2009; 29(10):705-9, Journal of Nutrition, Health, and Aging, February 2009; 13(2):136-9, Experimental and Clinical Endocrinology & Diabetes, February 2008; 116(2):132-4, European Journal of Clinical Nutrition, June 2007; 61(6):786-95, American Journal of Clinical Nutrition, August 2002; 76(2):351-8, Journal of Family Practice, April 2002; 51(4):369, European Journal of Clinical Nutrition, September 1995; 49(9): 675-90. Get health information, news and recipes by subscribing to our monthly newsletter. Check out this list of the different varieties of oats from the Whole Grain Council to learn more. You can even bake with whole oat cereals like Honey Nut Cheerios. The nutrient composition of oats is well-balanced. These include weight loss, lower blood sugar levels and a reduced risk of heart disease. One major risk factor is high blood cholesterol. Asthma is the most common chronic disease in kids (29). Those that choose whole grain over refined varieties often have better digestion, improved immune health, and more energy. Here is a list of 12 high-carb foods that are actually super healthy. Journal of Family Practice, April 2002; 51(4):369, Also in Australia, researchers at the University of Sydney fed 38 different foods, one by one, to 11-13 different people, then asked them to report their “satiety” or fullness every 15 minutes for the next two hours. When choosing oats, always pick whole grain rolled or steel-cut oats, and avoid packages of instant oats. Although oats are naturally gluten-free, they are sometimes contaminated with gluten. ], 266 Beacon Street, Suite 1 Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.According to some research, they may have a range of potential health benefits. The health benefits of beta-glucan fiber include: Oats are high in the soluble fiber beta-glucan, which has numerous benefits. Also, oats are often included in baked goods, muesli, granola and bread. Its particular virtue lies in penetrating the damp and consuming hardened ulcers; the flour of oats may be used as a poultice. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels (1, 14). Whole oats are the uncut, unsteamed, unrolled oat groat. Oats may be used on swollen or dislocated limbs, just as barley flour. For example, oat-based skin products may improve uncomfortable symptoms of eczema (28). 1. Oats are a whole-grain food, known scientifically as Avena sativa. In fact, whole grains lower the risk of heart disease overall. Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. Journal of Nutrition, Health, and Aging, February 2009; 13(2):136-9, Researchers in Mannheim, Germany carried out a dietary intervention with 14 patients who had uncontrolled type 2 diabetes and insulin resistance. On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home. This article lists 14 foods you need to limit or avoid on a low-carb diet. One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (15). Evidence has continued to grow, showing numerous health benefits of oats. Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (35, 36). Baked oatmeal is pretty dessert-like, too, and can be cut into squares for a wholesome snack. In particular, whole grains are generally rich in fiber, B vitamins, antioxidants and beneficial plant compounds. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. Here are 9 evidence-based health benefits of eating oats and oatmeal. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut. They are rich in fibre and plant based protein. Rolled Oats – regular (old fashioned) Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes. Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge). These compounds may help reduce blood pressure and provide other benefits. Health Benefits of Barley – Barley is a grain that is provided by nature for various medical purposes. Oats are naturally gluten-free, but often get contaminated with gluten. It’s no coincidence that oats can be found in numerous skin care products. They found that, in addition to reducing cholesterol and blunting glycemic and insulin response,  beta glucans boost defenses of the immune system agains bacteria, viruses, fungi, and parasites. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides. Filling foods can fight hunger and help you eat less at the next meal. That said, we don’t advise anyone to use white lead for a good complexion, and we’re very glad that fistulas and mange are no longer common. However, while they’re effective, they’re also associated with weight loss and reduced quality of life (34). But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions (25, 26, 27). Its particular virtue lies in penetrating the damp and consuming hardened ulcers; the flour of … In addition, they are very filling and have many properties that should make them a weight loss friendly food. At the end of the three-month period, the men eating the oat cereal had lower concentrations of small, dense LDL cholesterol (thought to be particularly dangerous) and lower LDL overall, compared to those in the wheat group, while their HDL (“good”) cholesterol was unchanged. Although not all children have the same symptoms, many experience recurrent coughing, wheezing and shortness of breath. British Journal of Nutrition, January 2010; 103(2):266-73, Two recent studies out of Scandinavia show that adding oats to a gluten-free diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels. Viennese researchers studied 30 frail nursing-home residents in a controlled, blind, intervention trial where 15 patients received 7-8g of oat bran per day. At the end of the trial period, the oat group showed improvements in insulin sensitivity, while the control group was unchanged. Boston, MA 02116. Boiled and eaten, the gruel plugs stool. Are Oats and Oatmeal Gluten-Free? Some research suggests that oats may help prevent asthma in children when fed to young infants. 14 Foods to Avoid (Or Limit) on a Low-Carb Diet, 9 Foods That Are High in Resistant Starch, Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin), Reduced LDL and total cholesterol levels (, Reduced blood sugar and insulin response (, Increased growth of good bacteria in the digestive tract (. Oatmeal is often referred to as porridge. These 15 cereals are both nutritious and…. This is another antioxidant (10). Wild oats, the stem, seeds and leaves steeped in red wine and drunk soothes both red and white effluvia from the belly and increases the function of the urethra, taking with it all refuse which hath collected in the bladder and womb. Oats Nutrition Oats contain the highest amount of soluble fiber of any grain, according to the American Heart Association. Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. Whole grain oats are a rich source of nutrients, including vitamins, proteins, minerals, fibers, antioxidants. New scientific review reveals emerging and established health benefits of whole grain oats. Main Digest. In addition, they’re high in fiber and protein compared to other grains. The patients were introduced to a diabetes-appropriate diet containing oatmeal during a short hospital stay, then examined again four weeks later. Oats are a useful grain for both cattle and man. American Journal of Clinical Nutrition, August 2002; 76(2):351-8, Using a randomized, controlled parallel-group pilot study, researchers followed 18 hypertensive and hyperinsulemic men and women for six weeks, while half of them ate oat cereal (5.52g/day of beta-glucan) and the others ate a lower-fiber cereal (less than 1g total fiber). Research conducted by Dr. Weiman Guo from the Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University, Boston, USA found that inflammation plays a significant role in the development of cancer. … Oat groats: This is the whole oat kernel -- no cuts, flakes, or grinding. Not all carbs are equal, and some of the world's healthiest foods contain carbs. At the end of the day, oats are among the healthiest foods you can eat. One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Mayo is a popular condiment for sandwiches and often used as a base for salad dressings and sauces. They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1, 2, 3). They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Eating a Rolled Oat increases the feeling of fullness and reduces hunger pangs. Elderly people often experience constipation, with infrequent, irregular bowel movements that are difficult to pass. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Heart disease is the leading cause of death globally. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness. Discover 9 resistant starch foods to add to your diet, like cooled…. This article explores whether oats can be part of a gluten-free diet. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. Oats are good when used for all manner of swellings and pustules on the body that occur from heat. In addition, avenanthramides have anti-inflammatory and anti-itching effects (9). Ferulic acid is also found in large amounts in oats. As they are made from unprocessed, whole grains, whole oats have a round, slightly bulbous texture. [We were unable to find the original sources of the citations above (reprinted at www.avogel.ch) but have nonetheless included them here because we found them so intriguing! The most popular way is to simply eat oatmeal (porridge) for breakfast. Experimental and Clinical Endocrinology & Diabetes, February 2008; 116(2):132-4, Researchers in Chicago carried out a randomized, double-blind, controlled clinical trial of ninety-seven men and women, in which half of the group consumed foods containing oat beta-glucan, while the other half ate control foods. Oats are among the healthiest grains on earth. Researchers asked 13 men and 18 women with Celiac disease to follow a gluten-free diet with the addition of kilned (stabilized) or unkilned oats. A low-carb diet can help you lose weight and improve health. 1. Instant (quick) oats are the most highly processed variety. Here is an overview of the types of oats you might find at the grocery store: Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oats contain many powerful antioxidants, including avenanthramides. Oatmeal comes in several different forms, but they all share the same powerful nutritional benefits. Whole grain oats are loaded with nutritious goodies and health benefits like fiber, protein, antioxidants, and B vitamins, as well as trace minerals that are important for your health, such as zinc, iron, magnesium, and copper. This means that oats are among the most nutrient-dense foods you can eat. The research states that eating whole grain foods can lower BMI (body mass index). At the end of 6 weeks, 59% of the oat group had discontinued laxative use while maintaining body weight; the control group showed an 8% increase in laxative use and a decrease in body weight. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. It’s an inflammatory disorder of the airways — the tubes that carry air to and from a person’s lungs. If you’re trying to lose weight, you might be wondering if the oatmeal diet is a safe option. One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma (33). If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free. Some nutritional benefits of oats include a lower chance of developing heart disease, weight loss, and lower blood sugar. Raw oats are basically whole grain unprocessed oats. They then collected blood samples for four hours after each meal, and found a significant dose response between higher levels of oat beta glucan and higher levels of Peptide Y-Y, a hormone associated with appetite control. 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