11 HEALTH BENEFITS OF OATS - NUTRITION - 2025

The health benefits of oatmeal are numerous: it accelerates recovery after exercise, prevents constipation, prevents breast cancer, slows aging, controls appetite, helps lose weight, improves heart health and appearance of the skin and others that I will explain below.

Oatmeal is a cereal that we generally use to eat. It can be used raw or cooked in the preparation of cakes and other dishes. We can also find it in commercial products such as cereal bars, bread, cereal boxes, granola, etc. On the other hand, it is considered for the use of cosmetic treatments, for example, in soaps, creams, the so-called colloidal oatmeal, etc.

Oats are a herbaceous plant belonging to the grass family. Although there are a large number of species of the genus Avena sp., the species that is widely cultivated is Avena sativa, colloquially known as forage oats.

Although it is likely to be a plant from Asia, currently its production has spread to Europe and North America. Its cultivation is limited to cool and humid places, being little resistant to cold. A good part of the oat production is used as fodder for animal consumption.

What nutrients does oatmeal have?

Among a wide variety of cereals, oats are considered one of the most nutritious since they contain a high variety of molecules such as proteins, fats, vitamins, carbohydrates and minerals.

Oats are an important protein source, since for every 100 g, 17 g are of protein, therefore we can find a great variety of amino acids in this cereal.

It is particularly noteworthy that oats include most of the amino acids necessary for the body (essential amino acids), being deficient only in lysine and threonine.

This characteristic makes it an excellent complement for the synthesis of proteins in our organism, without neglecting that it is necessary to include other foods to complete the range of essential amino acids.

It should be noted that oats are substantially rich in the essential amino acid methionine, which is a natural antioxidant. Other nutrients that can be found in oats are the B complex vitamins, with the exception of vitamin B12. It also has a significant amount of vitamin K which has a very important role in blood clotting.

To a lesser extent, but not less important, we can find vitamin E. In addition to having calcium, magnesium, iron, sodium and potassium.

Oats are an important energy source, since for every 100 grams (g), 66 g are carbohydrates of which 11 g are dietary fiber. Other molecules involved in energy intake are fats, although not the so-called "bad" as it does not contain cholesterol.

Properties and benefits of oats for health

1- Accelerates recovery after exercise

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In a 2016 publication, researchers from the University of Wisconsin in collaboration with the University of Minnesota conducted an experiment with women who performed strenuous exercise for several days.

They found that oatmeal had an anti-inflammatory effect. With this it can be affirmed that oatmeal favors recovery in people who exercise (exercise generates inflammation due to the stress of tissues such as joints).

On the other hand, a study in the PepsiCo R&D Nutrition laboratories revealed that whole oats are capable of inhibiting the inflammatory cytokine Tumor Necrosis Factor-alpha (TNF-α), a molecule involved in inflammatory processes.

2- Avoid constipation

Due to its high content of soluble fiber, oats are ideal to better dispose of what is harmful to our intestines. In this way it relieves intestinal transit avoiding constipation.

In fact, oatmeal has the two types of dietary fiber - soluble and insoluble - in a similar proportion, which makes it ideal to aid digestion.

It is worth mentioning that one of the negative effects of chronic constipation is hemorrhoids, so consuming oats can help you prevent this disease.

3- Protects against breast cancer

The University of Leeds in West Yorkshire, England studied pre-menopausal patients who consumed more than 30g of fiber a day.

They concluded that they had a 52% lower risk of developing breast cancer than patients who ate less than 20g, so consuming oats is beneficial in reducing the chances of acquiring this type of cancer.

4- Delays aging

Antioxidants that can be found in various foods slow and prevent some types of cell damage. Therefore, consuming them regularly you can keep your body young.

At Uppsala University, the oat extract contained in oat flakes, especially forms 2c, 2p and 2f, was shown to possess strong antioxidant capacity.

5- Control your appetite

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The human appetite is controlled by central and peripheral mechanisms that interact with the environment generated by the nutrients provided by food.

Since there is a great variety in the nutritional contribution of each food, each one is capable of exerting different physiological effects, such as satiety.

Foods rich in fiber are capable of producing this effect, just as oats do. As confirmed by researchers at the University of Oxford, oats, as they are high in fiber, specifically beta-glucan, quench your hunger for longer.

It is important to note that when a food is cooked, dietary fiber tends to increase. For this reason it can be ideal to prepare in soups or other dishes, and if you like cakes, it is advisable not to sweeten them too much.

6- Helps to lose weight

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It sounds logical that if oatmeal has a positive effect on satiety, you can stop your mind from constantly focusing on food. This is why oatmeal is great for weight loss.

A review by the University of Wollongong in Australia, found that having regular breakfast cereals, such as oatmeal, promotes weight loss and reduces the risk of being overweight or obese.

Even an analysis of the National Health and Nutrition Survey in the United States, concluded that the consumption of oatmeal (cooked in any way) helps to reduce the body mass index, weight, as well as the waist circumference.

Beyond losing weight for "aesthetics", it is important that you do it for health, since you not only put more weight on your bones, but you can also develop diseases derived from a state of chronic inflammation.

Although you only think that the problem has to do with fat, it also has to do with the correct function of your body from the cellular level.

7- Improves heart health

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Cardiovascular diseases are common today, due to our sedentary habits and diet high in carbohydrates and fats.

These molecules raise the amount of LDL (low-density lipoprotein) cholesterol in our body. When cholesterol is deposited on the walls of the arteries, the risk of having a heart attack increases.

Scientists from Boston University endorse studies presented for more than a decade that have shown that beta-glucan from oats (soluble dietary fiber) is capable of reducing plasma cholesterol. They state that a daily dose of at least 3 g of beta-glucan can lower cholesterol levels.

Oat flakes can contain between 2.2 g and 8 g of fiber, so to have a faster effect it may be preferable to consume oat bran (the outer shell), which contains more beta-glucan, not less than 5.5 g for every 100 g. In this way, it would be advisable to consume around 75 g per day to reduce cholesterol.

8- Reduces blood insulin levels

Red blood cells in the bloodstream. Source:

A study by the University of Health Sciences of Porto Alegre, Brazil, showed in a group of people between 22 and 60 years of age that the consumption of 40g of oats per day significantly reduces blood insulin levels.

This positive effect, for which beta-glucan is again responsible, implies that there is a significant decrease in blood glucose. Furthermore, there is a tendency to reduce insulin resistance in type 2 diabetic individuals.

It is important to note that an investigation carried out at the University of Toronto, Canada, showed that the consumption of snack bars to which beta-glucan was added was not effective in reducing the participants' blood glucose.

Therefore, it is important to consume oatmeal or oat bran in its natural form, either cooked or raw.

9- Improves the appearance of the skin

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Acne vulgaris, or acne, is a chronic disease that affects the sebaceous glands. It has also been found that it also increases the desquamation of epithelial cells such as keratinocytes within the sebaceous follicles, so that these conditions are favorable for the proliferation of the Propionibacterium acnes bacteria, which will worsen acne.

Researchers at the University of Naples Federico II, in Italy, demonstrated that seedlings of oats (Rhealba (®)) have cosmetic properties, capable of improving the cellular functions of the skin.

An important property is its ability to reduce inflammation caused by acne, it also inhibits the adhesion of the bacteria Propionibacterium acnes.

10- They act as an immunomodulator; reduces inflammation

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We had been talking about the consumption of oat flake and bran, however, consuming other parts of Avena sativa can be beneficial.

In a study at the University of Punjabi, India, it was shown in mice that extract from the leaves and seeds of oats can be an immunomodulator. This ability could reduce the levels of Inducible Nitric Oxide Synthase (iNOS), an enzyme involved in the production of inflammatory molecules.

Although inflammation is beneficial because it is microbicidal, when it is chronic it is harmful to the body, since it can damage cell functions.

Obesity generates a state of chronic inflammation, so it may also be advisable to consume the plant by people with excess weight.

11- Improves the immune system

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Researchers from the University of Saskatchewan, Canada, found in mice that the administration of beta-glucan extracted from oats can increase resistance to pathogens such as Staphylococcus aureus and Eimeria vermiformis.

Furthermore, it is capable of increasing the number of cells secreting interferon gamma, a cytokine with a microbicidal function.

Curiosities of oats

• Due to its almost insipid taste, it is regularly sweetened and is accompanied with nuts, as in the case of Muesli.
• Colloidal oatmeal baths have been used to soothe itching in conditions like chickenpox.
• The oat plant is capable of producing toxic substances such as avenacin, which helps it kill fungi that can damage it.
• Although we cannot guarantee that it has an aphrodisiac effect as some claim, due to its energy contribution it will help improve your sexual performance.

conclusion

Oatmeal contains a wide variety of nutrients such as antioxidants that can help reduce the chances of cancer.

Additionally, it is a magnificent source of dietary fiber. In particular, its contribution of soluble fiber is very important, as it helps reduce lipids such as cholesterol in the blood.

References

1. Chu, YF, Wise, ML, Gulvady, AA, Chang, T., Kendra, DF, Jan-Willem Van Klinken, B., O'Shea, M. (2013). In vitro antioxidant capacity and anti-inflammatory activity of seven common oats. Food Chemistry, 139 (1-4), 426-431.
2. Fabbrocini, G., & Aroman, M. Saint. (2014). Cosmeceuticals based on Rhealba â Oat plantlet extract for the treatment of acne vulgaris, 28, 1–6.
3. Fulgoni, VL, Chu, Y., O'Shea, M., Slavin, JL, & DiRienzo, MA (2015). Oatmeal consumption is associated with better diet quality and lower body mass index in adults: The National Health and Nutrition Examination Survey (NHANES), 2001-2010. Nutrition Research, 35 (12), 1052–1059.
4. Guo W, Nie L, Wu DY, Wise ML, Collins FW, Meydani SN, Meydani M. Avenanthramides inhibit proliferation of human colon cancer cell lines in vitro. Nutr Cancer 2010; 62: 1007-16.
5. Liu, L., Zubik, L., Collins, FW, Marko, M., & Meydani, M. (2004). The antiatherogenic potential of oat phenolic compounds, 175, 39–49.
6. Rebello, CJ, O'Neil, CE, & Greenway, FL (2016). Dietary fiber and satiety: the effects of oats on satiety. Nutrition Reviews, 74 (2), nuv063.