You may have heard about the benefits of oatmeal. We are talking about food rich in nutrients that help improve health and regulate various body functions.
Here you will learn about the benefits proven by science and wonderful homemade recipes, and we will even answer the main doubts about oatmeal.
A breakfast darling, oatmeal has increasingly occupied Brazilian tables, as in addition to being tasty, it is rich in beneficial properties for the human body. With it, it is possible to make several recipes that help the body inside and out, such as oatmeal.
In addition, oats can be used for healthy weight loss and in various cosmetic procedures. And, between us, nothing is better than food that improves health and beauty simultaneously. So, without further ado, discover all the secrets of oatmeal!
Table of Contents
What are the benefits of oats?
Oats have numerous benefits, so we have prepared a list of the best medicinal advantages of this cereal. Rich in vitamins, minerals and fibre, oats have incredible healthy characteristics.
Check out the benefits of oats:
- Protects cells against oxidation
- Rich in healthy nutrients
- lowers cholesterol
- Prevents heart disease
- Decreases glucose
- Improves intestinal flora
- is good for the stomach
- Avoid tumours
- help the brain
- Fight inflammation
- good for the skin
See just how many benefits? Below, you’ll learn a little more about each of these benefits. Check out:
Protects cells against oxidation
First, it is worth highlighting the antioxidant action of oats. According to scientific studies, the composition of oats has some antioxidant substances that are very beneficial to the human body, especially if we are talking about disease prevention.
In short, oats are antioxidants because they prevent the action of free radicals, malignant substances that hinder the healthy life cycle of our body’s cells. Thus, oats significantly reduce the chances of diseases caused or stimulated by free radicals, such as cancer, Parkinson’s, Alzheimer’s, diabetes, hypertension and others.
Rich in healthy nutrients
The nutritional table of oats is rich in elements that improve health and encourage the proper functioning of various human body functions. It is a unique collection of minerals, fibre, proteins and carbohydrates.
With this, it is possible to find iron, phosphorus, calcium, folate, magnesium and manganese even in a single serving of oats. In addition, a cup of natural oats contains 26.4 grams of protein and 103 grams of carbohydrates.
Oats are also widely used in healthy diets to control the cholesterol level. According to research, oats contain the LDL type, “bad cholesterol.” Regarding HDL, good cholesterol, oats do not interfere.
Prevents heart disease
Another well-known benefit of oats is their beneficial action on the heart. It is widespread to find out packages that contain this information. In that case, you can believe the packaging because that’s true according to science.
In addition to lowering bad cholesterol and being an antioxidant, as we’ve already mentioned, fibre and other nutrients in oats are great for improving overall heart function. Also, it is a superfood for preventing heart disease.
Did you know that oats are anti-diabetes? I’m sure you never knew about this benefit, but it’s proven by science. The composition of oats is excellent for the diet of diabetics, as it helps with glucose balance and helps with insulin sensitivity.
Improves intestinal flora
A popular benefit of oats as a healthy cereal is its contribution to the intestinal flora. This is due to the presence of fibres in its composition. Thread is essential as it directly benefits the intestines. In addition, consuming these substances brings a lot of satiety and improves the entire digestion process.
It is suitable for the stomach.
As mentioned before, fibre is essential for the proper functioning of the intestines, but they are also super beneficial for the digestive process. Also, the consumption of oats is recommended for people with stomach sensitivity problems.
Oat fibres act as a protective layer between food and the stomach walls. The cereal itself is also essential to ensure a good level of acidity in the gastric juice, which can prevent adverse reactions such as well-known heartburn.
Oatmeal can be essential to avoid problems such as gas and bloating if that wasn’t enough, as it serves as a ‘turn-on’ of food consumed throughout the digestive process, thus helping to eliminate fat, liquid and gases trapped in the body.
A recent and quite surprising discovery of oats is its anti-tumour action. That’s right, the consumption of oats can help prevent malignant tumours, which, by chance, can be characterized as cancer. In short, we can say that consuming oats is a way to avoid some types of cancer.
This discovery is proven by science through a study by a university in Libya, a North African country. In addition, another study (this time carried out in Boston, USA) classified oats as a natural remedy for preventing and fighting colon cancer.
Help the brain
Oats are a neurotic that helps improve various brain functions. This means that oat consumption is directly linked to improving attention, memory, and cognition and the prevention of various brain diseases, such as Alzheimer’s and Parkinson’s disease.
The consumption of oats is also great for fighting minor inflammation. This is due to a series of substances in its composition, which together act to combat mild inflammation of joints in the body.
Thus, oat consumption eliminates pain in the lower back, shoulders, joints and headaches. This happens because, many times, the pains mentioned are the result of minor inflammations in the body.
Good for the skin
Last but not least, oats are suitable for the skin. Science has proven that this cereal’s composition helps maintain the quality of the skin and, on top of that, fights irritations. Natural oat masks and ointments are becoming increasingly popular with people looking for beautiful, healthy skin.
Easy Oat Recipes
There are some easy and popular recipes where oats are the main ingredient. In this topic, we will show you what these recipes are, how to prepare them and how to use them correctly. Check out:
Oatmeal is ideal for a breakfast that satisfies hunger and benefits the body. Due to its simple preparation, which only uses oats, milk and cinnamon (optional), is a natural recipe that can be consumed daily.
- In a saucepan, add 2 cups of whole milk and heat.
- Just before it comes to a boil, lower the heat and add five tablespoons of oat flakes (prefer the larger chips and avoid oatmeal)
- Mix over low heat until it reaches the point of mush
- Turn off the heat and transfer to a plate or bowl
- Sprinkle some powdered cinnamon if you prefer.
The oat pancake is also an excellent choice for the day’s first meal, but it can go down well in the evening. It is a versatile recipe, which can be sweet or savoury, depending on the filling chosen. It is delicious with shredded chicken (salty) or natural fruit jelly (sweet). Learn to do:
- In a blender, add 2 cups of whole milk, 1 cup of oat flakes, two eggs and two tablespoons of unsalted butter (do not use margarine). beat everything
- Gradually pour the dough and bake on both sides in a hot skillet greased with oil.
You can add grated cheese to the dough; Parmesan and rennet are good options if you want dough for a savoury filling. You can add grated coconut if it’s a sweet stuffing dough. This way, the pasta will be tastier.
The muesli is a set of hydrated grains with excellent taste and health benefits. It’s great for breaking the fast. Besides, it brings a lot of satiety. Learn the recipe:
- Add 1 cup large oat, 1 cup rice flakes, ½ cup peeled sunflower seeds and 1 level tablespoon chia in a bowl. You can still add one tablespoon of chestnuts, almonds, flaxseed and walnuts
- Mix and add 1 cup of filtered water
- Cover and reserve for about 8 hours
- Finally, when the beans have sucked up all the water and are hydrated, eat with some fruit you choose.
To make preparation easier, moisturize the muesli before bed so it will be ready in the morning. Opt for papaya, kiwi, strawberry, melon or banana to go with it.
The oat mask is an exfoliant, moisturizer and brings other skin benefits. Learn how to do it and apply it correctly:
- In a bowl, mix three tablespoons of oat flakes (but not flour) with four tablespoons of milk
- Apply on a clean face, making circular movements (from bottom to top). This will exfoliate your skin
- Then let it moisturize the skin for about 15 minutes
- Finally, rinse your face with cold water.
Change the milk to water if the skin on your face is oily. Apply this mask only once a week; more than that can leave the skin fragile, besides not bringing more benefits.
Oats are also super beneficial when it comes to treating burns. This is due to its moisturizing, relaxing and anti-irritation benefits. It serves both for sunburns and burns by friction, such as babies, for example.
- Mix three tablespoons of rolled oats and four tablespoons of water in a bowl.
- When it has a creamy consistency, apply it over the burn
- Let it act for about 15 minutes
- Finally, rinse with cold or ice water.
Oatmeal makes you fat or slimmer?
This is one of the most common questions when talking about oats, and the answer is simple: oats contribute to weight loss. This is due to a substance called beta-glucan, which is present in the composition of oats. It is a substance directly linked to the feeling of satiety.
This means that the daily consumption of oats helps stimulate the digestive organs (stomach and intestines) to remain full for longer. With regular consumption, these organs will need less food to achieve satiety, which helps with weight loss.
How to use oats to lose weight?
To lose weight using oats, it is usually necessary to include cereal in one of the daily meals, such as breakfast. You can set your appetite for the rest of the day by using oatmeal for your first meal.
Therefore, bet on natural recipes that use this product, practice some exercise and pay attention to your diet, always opting for natural and low-calorie foods. That way, weight loss will be fast and super healthy.
What is the recommended daily amount?
Oats are a daily food for many people, which is very beneficial. For example, studies show that consuming oats daily improves well-being and several body functions.
Thus, it is proven that approximately three tablespoons of oats daily are enough to obtain the benefits of this cereal. This amount is ideal for bringing satiety to any meal.
However, you must not consume raw/natural oats without any liquid or food that has a drink. As it is a fibre-rich cereal, swallowing it dry can cause choking and discomfort. Choose to eat together with fruits, natural yogurts or juices.
After all, what is oatmeal?
Oats are one of the healthiest cereals on the planet, as it does not contain gluten, are a source of vitamins, minerals and fibre, help with satiety and, finally, are a delight. All this makes oats a superfood!
This product has the scientific name Avena L. and comes from a plant of the Poaceae family. It is composed of several species, the most popular being Avena sativa and Avena byzantina (which are the most common to be found). It is located in the form of flakes, flour and bran.
It is essential to clarify that oats are super healthy if used correctly. It can be included in basically all kinds of healthy diets. Whether to lose weight, to regain health and even in cases of diabetes and heart disease.
Care and contraindications
Oat itself has no contraindications, as it is a natural food. However, it is essential to be careful when using oats so that it is healthy.
For example, this cereal is gluten-free, but gluten can be processed in many parts of the world along with oats. Therefore, always check the packaging to see if the oats contain gluten. If so, always opt for the version without this substance, which is much healthier.
Another precaution is not to consume oatmeal in excess, as it is caloric and, when consumed in excess, can cause weight gain, mainly if used in milk and butter recipes.
Always try to consume pure and natural oats, without gluten, to obtain this food’s medicinal and healthy benefits.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.