My Musings

My Musings OATS the WONDER Food

Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, calming and lowering of anxiety and a reduced risk of heart disease.

Oats are among the healthiest grains on earth. They are a gluten-free whole grain and a great source of important vitamins, minerals, fibre, and antioxidants.

Oats are a whole grain food, known scientifically as Avena Sativa. The most intact and whole form of oats are oat groats, which take a long time to cook. For this reason, many people prefer rolled, crushed, or steel-cut oats. Instant oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. They can be incorporated when u make muffins, granola bars, cookies, cakes etc.

 Oats are a good source of carbs, fibre, amino acids, protein and good fat than most of the other grains. Oats are loaded with essential vitamins, minerals, and antioxidant plant compounds. They are also a good source of Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc and Vitamin B1, Vit B3, Vit B5. Whole oats are high in antioxidants and have beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides which are almost solely found in oats.

Research has found that avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide gas. This gas molecule helps dilate (widen) blood vessels, which may lead to better blood circulation.

In addition, avenanthramides  have anti-inflammatory and anti-itching effects hence helpful for people having psoriasis.

Oats are high in the soluble fibre beta-glucan, which has numerous benefits. Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut and acts as a substrate for improving colonic microbes.

 It helps reduce blood glucose levels, promotes healthy gut bacteria, and can regulate type 2 diabetes.

Another Key factor experienced is by adding oats to the diet it has reduced Hyperventilation, anxiety in individuals with special needs. It calms down the individual largely in situations which earlier triggered meltdowns in individuals on autism spectrum.

Heart disease is the leading cause of death globally. One major risk factor is high blood cholestrol. Many studies have shown that the beta-glucan fibre in oats is effective at reducing  LDL (bad) cholesterol levels. Beta-glucan may increase the release of cholesterol-rich bile, which reduces the circulating levels of cholesterol in your blood. Oats may also protect LDL (bad) cholesterol from oxidation. Oxidation of LDL (bad) cholesterol occurs when it reacts with free radicals. This is another crucial step in the progression of heart disease. LDL cholesterol produces inflammation in arteries, damages tissues, and can raise the risk of heart attacks and strokes. Thus, oats may lower the risk of heart disease by reducing LDL (bad) cholesterol, as well as by protecting LDL from oxidation.

Oats can improve blood sugar. Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin. Oats may help lower blood sugar levels, especially in people with obesity or who have type 2 diabetes. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays the emptying of the stomach and absorption of glucose into the blood. The beta-glucan in oats  may also improve insulin sensitivity.  However, due to the soluble fibre- beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels too.

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone  has been shown to lead to reduced calorie intake and may decrease your risk of obesity.

Another key factor experienced is by adding oats to the diet it has reduced Hyperventilation, anxiety in individuals with special needs. It calms down the individual largely in situations which earlier triggered meltdowns in the individuals on autism spectrum. It can be called a coolant.

Oats helps relieve constipation too. If one’s gut is clean it has a direct effect on brain and other organs too. hence keeping your gut clean is very essential. 

To Summarize it:

Oats are a nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they are higher in soluble fibre and protein compared to other grains. Oats have unique components like the soluble fibre beta-glucan and antioxidants called avenanthramides.

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation, calm a person, lowers one’s anxiety, lowers hyperventilation and reduce constipation.

In addition, they are very filling, can be enjoyed several ways, and have many properties that should make them a food helpful for weight loss too.

At the end of the day, oats are among the most nutrient-dense foods you can eat.

These are all from my day-to-day learnings and experiences. It differs from person to person; their individual lifestyles so do not expect miracles. Stay healthy, be disciplined. More of My Musings in another chapter. Till then see u and take care.

Cheers,

Vani Rajendra