Impressive Health Benefits Of Oats | Based On Science

health benefits of oats

Oats is a highly consume food in the fitness industry, because of its health benefits. This is the most healthy choice of a breakfast meal. 

Oats is a whole grain food loaded with vitamins and minerals and also a rich source of fiber. 

In this article, we are seeing which benefits you got from this amazing food. 

So let's get started!

What Is Oats?

Oats are nutritious whole grain food and it is a very beneficial food for everyone on this planet. 

Oats are loaded with fiber, protein, healthy carbohydrates, and many other minerals. 

(100g) Oats Nutrition Facts
  • Calories: 389cal
  • Carbohydrates: 63.3g
  • Protein: 16.9g
  • Fat: 6.9g
  • Fiber: 10.6g
  • Sodium: 2mg
  • Potassium: 429mg
  • Magnesium: 148mg
  • Iron: 26.2% DV
  • Zinc: 1mg
You see nutrition facts, this is very impressive and that's why I called it a superfood for everyone. 

1. Health Benefits Of Oats For Heart

The heart is a very big organ in our body and we need to protect our heart from heart disease like heart attack, stroke, cardiovascular disease, etc. 

So what is the role of oats in heart health? 

Oat is loaded with a soluble fiber which is the form of β-glucan and this the main reason for heart health. 

β-glucan helps to reduce total cholesterol and bad cholesterol called LDL (Low-Density Lipoprotein).

A study published in 2019 showed that eating 3g β-glucan a day can reduce bad cholesterol and total cholesterol by 10%. (1)

Bad cholesterol is the main cause of heart attack so eating fiber-rich food like oats reduce heart disease. 

2. May Control Diabetes

Diabetes is a common disease all around the world. Because of a bad lifestyle or genetics. But with a proper diet and exercise, you can control your diabetes. 

Oats are also good for diabetes patients to reduce or control their diabetes by adding just a small cup of oatmeal.

Studies found that eating oats a day, reduce diabetes significantly by controlling glucose and lipid profile. (2)

Oats are a good source of fiber and fiber slows down the food digestion process, and this process is very important for people with diabetes. 

Eating fast digestive foods can raise your insulin levels and cause high diabetes. So eat this low glycemic index food to maintain diabetes. 

3. Helps To Reduce Blood Pressure

Blood pressure is another big issue and this disease comes with salty food. Eating high salt increases your blood pressure levels and causes heart attack etc. 

Eating too much salt is also bad for your kidneys, drinking salt water can fail your kidneys called kidney failure. 

Oats are beneficial for maintaining blood pressure. In a study, researchers found that eating 66g rolled oats a day reduces systolic blood pressure was 2.7  mmHg and diastolic blood pressure was 1.5 mmHg lower by eating just 66g of rolled oats. (3)

This study is also found that reducing 4.4g sodium intake a day reduces systolic blood pressure by 4.2 mmHg and diastolic by 2.1 mmHg.

4. Helps To Reduce Bad Cholesterol

Bad cholesterol called triglycerides and LDL is an enemy for everyone. Higher levels of bad cholesterol block your blood vessels and cause heart failure, heart attack. 

The majority of people especially elders die because of heart disease. 

The reason for the bad lifestyle. Eating bad food, fatty foods increases your bad cholesterol LDL. Here are the foods that increase your LDL levels.
  • Cheese
  • Fried foods
  • High saturated fat food
  • Red meat
  • Too much whole eggs
  • Full-fat dairy products
These are the foods that increased your bad cholesterol levels and give you a serious disease called heart disease. 

Oats have a benefit for bad cholesterol. According to the mayo clinic eating 5 to 10g soluble fiber, a day reduces the levels of bad cholesterol. (4)

And it's all because of β-glucan contain in oats. This soluble fiber removes bad cholesterol in the blood vessels to decrease the risk of a heart attack. 

5. Good For Weight Loss

To lose weight, you need to eat fewer calories to reduce body fat. You need to eat fewer carbohydrates because carbohydrates are already stored in your body in the form of fat. 

I know oats are the carb source but you don't need to eat one or two cups of oatmeal a day. Just eat 1/4 cup of oats, this will give you around 11 grams of net carb and 2 or 3 grams of fiber. 

The fiber in the oats keeps you fuller for a longer time and it's prevents overeating. 

Adding high fiber foods in a weight loss diet plan can fill up your stomach and reduce more food consumption. 

So eat oats with nonfat milk or greek yogurt with adding some nuts or seeds to increase fiber intake in the meal. 

6. Good For Itchy, Dry, And Irritated Skin 

Bad food affects your skin. It will cause some skin conditions because of bad food and hormonal unbalance. Eating antioxidants rich foods may help you to clean your body internally by killing free radicals.

A study published in 2015 founds, 29 females performing in this study have mild to moderate skin conditions like Itchy, dry, etc. (5)

The study's found, extracts of colloidal oatmeal lotion decrease skin problems like inflammation, itchiness, irritation, dryness, etc. 

So there are the proven benefits of oats. 

How To Prepare Oatmeal 

Making oatmeal is one of the easiest cooking meals. You don't need 10 min or 20 min to make healthy oatmeal. You just need hardly 5 minutes to prepare healthy oatmeal. 

Here are the ingredients for our super healthy meal. 


  • 1/2 cup rolled oats
  • 120-150ml Non-fat or water (Use milk and water according to the thickness of your meal)
  • Half apple or banana
  • Half handful nuts or 1 tablespoon seeds 
  • Sprinkle cinnamon powder on the top of oatmeal. (After putting oatmeal in the bowl) 
This is the super healthy meal you can eat at the breakfast or in the evening snack. 

Direction To Make Meal 

  • Turn on the gas and place the bowl over it
  • Add milk and 1/2 cup rolled oats
  • Stir for 2 minutes.
  • After getting a bit thick turn off the gas 
  • Put the mixture in the bowl
  • Add cinnamon powder and stir it
  • Add a slice of fruits 
  • Add nuts or seed 
If you want then you can add 1 tablespoon of original honey, but if you have diabetes then avoid banana and honey.