Are oats healthy? 7 facts to know before digging into that bowl

The sun slowly peeks through your window. You breathe the fragrance of warm oats with the aroma of cinnamon and fresh fruits in the air. Every spoonful of creamy texture and natural sweetness mixed with crunchy nuts, juicy berries, or maybe even just a drizzle of honey, touches your tastebuds and gives you the most fabulous floavors....
Okay, that was just as near as being served with an actual bowl of oats, but are oats as healthy as they seem to be? Well then let's find out!

What are oats?Oats scientifically known as Avena sativa, is a cereal grain that is cultivated for its edible seeds.These grains are highly versatile and nutritious but oats are popular because they are used to create oatmeal and granola, two staple breakfast foods. Oats contain essential nutrients such as fiber, vitamins, minerals, and antioxidants. Oats have high beta-glucan soluble fiber content that has been tested to lower cholesterol levels and improve heart health. Oats contain antioxidants unique to them known as avenanthramides that prevent inflammation and work at lowering blood pressure as well.

The beta-glucan fiber in oats lowers cholesterol levels, thus reducing the risk of heart disease. It forms a type of gel in the gut that may bind to cholesterol-rich bile acids and excrete them from the body.

A whole grain, oats are a good source of fiber, B vitamins, and the minerals phosphorus, magnesium, and zinc. The U.S. Department of Agriculture's, MyPlate guidelines advise having at least half your grains from whole grains, and says that more than half is even better. A study released by the Harvard School of Public Health and published in the journal JAMA Internal Medicine found it seems that promoting whole-grain consumption can result in living longer.
The report analyzed whole grain intake and mortality risk in more than 1,00,000 men and women. With adjustments for other diet and lifestyle factors, for example, for every additional daily serving of whole grains, the risks of death from all causes and cardiovascular disease decreased by 5 and 9 percent, respectively.

Oats have a very low glycemic index, meaning that the sugar they contain will enter the bloodstream at a slow pace. This supports stable levels of blood sugar in the body, making oats ideal for people having diabetes or anyone else keen to regulate his/her sugar level.

In addition, a nutrition research study, published in the journal, that the oatmeal-eating participants who had healthy lifestyles were less likely to smoke and drank less alcohol. Their overall diet was healthier. Generally over the course of the day, they consumed more protein, fiber, and vitamins and minerals, such as vitamin A, calcium, and potassium.
Paleo-dieters say no to oats
Those who are paleo-dieters avoid grains, like oats, because, the cave-dwelling ancestors didn't eat them. But a new research proves them wrong. According to an article that recently appeared in the journal PNAS, archaeologists have uncovered evidence of early equipment that would have been used to grind such grains as oats. It looks like humans have been oat lovers for thousands of years.

A study in 2020 looked at individuals who were suffering from inactive (quiescent) ulcerative colitis. These participants were made to take daily oat bran and their health was followed up for 24 weeks. The results showed that their symptoms did not worsen, nor did they change their health. This indicates that oats can be taken daily as well.


There are mainly 2 types of oats available in the market, Steel-cut oats and rolled oats both offer health benefits, but they differ in processing and texture. Steel-cut oats are the least processed, retaining more fiber and nutrients, and have a chewy texture. They take longer to cook but provide a nuttier flavor. Rolled oats, also known as old-fashioned oats, are steamed and flattened, making them quicker to cook with a softer texture, but they loose most of the fibre and nutrition while getting processed.
When it comes to added artificial flavors and preservatives, these can indeed be harmful. Many instant oatmeals contain added sugars, artificial flavors, and preservatives to enhance taste and shelf life. These additives can lead to health issues like obesity, diabetes, and heart diseases. Therefore, it's best to choose plain oats and add natural flavors like fruits, nuts, and spices while one cooks.
In the market, you can find various types of oats: whole oat groats, steel-cut oats, Scottish oats, oat bran, and oat flour. Each type varies in processing and cooking time, but all can be part of a healthy diet if you avoid those with added artificial ingredients and extra processing.