Oats are one of the world’s nutritious grains. They are a gluten-free whole grain that is high in vitamins, minerals, fiber, and antioxidants. Whether adored or disliked for their mushy yet wholesome texture when cooked, oats are highly regarded for their nutritive and health benefits. Oats are one of the healthiest breakfast options, and you can even use them for skincare and haircare by making DIY packs, shampoos, and masks, among other things.
Benefits of Oats
So, here are some of the benefits of oats we are going to discuss in this article.
- Lowers cholesterol and improve heart health
- Lowers blood sugar levels
- Helps control weight
- Benefits the skin
- Treats acne
- Relieves itchy and dry skin
- Assists in skin lightening
- Cleanse the skin naturally
- Enhance UV protection
- Benefits the hair
- Get rid of dandruff
- Aid in the fight against hair loss
- Enhance the look of your hair
Let’s dig deeper about these benefits in the next sections.
1. Lowers Cholesterol and Improve Heart Health | Benefits of Oats
Oats might indeed reduce the risk of heart disease by lowering total and LDL cholesterol levels, as well as protecting LDL cholesterol from oxidation. Simply put, oats function as a blotting paper, absorbing cholesterol and assisting in its lessening.
This is due to the fact that oats are high in fiber and antioxidants. Beta-glucan is a powerful fiber found in oats. It’s the main component of soluble fiber in oats, which lowers total serum and LDL (bad) cholesterol levels by preventing dietary cholesterol from being absorbed in the intestine. As a result, the probability of coronary heart disease is lowered. Meanwhile, oats’ antioxidants work in tandem with vitamin C to avoid LDL oxidation that can lead to heart disease. By fighting free radicals, these antioxidants help the heart stay healthy.
2. Lowers Blood Sugar Levels | Benefits of Oats
Oats can help overweight people or with type 2 diabetes control their blood sugar levels. Oats may also improve insulin sensitivity and support lower blood sugar levels due to the soluble fiber beta-glucan.
Beta-glucan helps to maintain a low glycemic index when consumed regularly. This greatly helps in blood sugar control. Oats are also slow to digest because of their high fiber content. This boosts insulin sensitivity and lowers postprandial blood sugar levels. Quickly digested foods can cause rapid blood sugar spikes, finding it challenging to control blood sugar levels.
3. Helps Control Weight | Benefits of Oats
Oats are high in fiber, which helps to fill the stomach faster than non-fibre breakfasts. This can make you feel full for longer periods of time and prevent you from binge eating. Obesity and abdominal fat distribution are both prevented by oats. Oats also help as an adjuvant therapy for metabolic disorders when taken as a daily supplement.
You can add fiber-rich toppings like raspberries or almonds to your oats for breakfast, while avoiding fat toppings such as nut butter. Plain oats are preferable to pre-flavored oats, which are high in sugar and can sabotage weight loss efforts.
4. Benefits the Skin | Benefits of Oats
Oats have a lot of benefits for your skin. They aid in the prevention of acne and the improvement of skin’s appearance. Oats can even be used as a natural cleanser. They also contain beta-glucan, which forms a thin layer on your skin. Therefore, it’s no surprise that oats are used in a variety of skin care products.
Treats Acne
Oatmeal can help treat acne by absorbing excess oil from your skin. Firstly, boil half a cup of oats with a one-third cup of water and set aside to cool. Apply a thick paste to the areas of your face that are afflicted. Allow for 20 minutes of application time before rinsing with warm water.
Relieves itchy and dry skin
Oats have anti-inflammatory and antioxidant properties, which can help relieve itching caused by dry, irritated skin. Mix baking soda and raw oats into your bath water. You can also use colloidal oats, which are finely ground oats made especially for use in bathtubs. After 15 minutes in the bath, pat yourself dry. When your skin is damp, apply moisturizer.
Assists in skin lightening
Oats can also help lighten the skin tone by acting as an anti-tanning agent. For skin lightening, use an oat facial using a combination of oat powder and milk every morning.
Cleanse the skin naturally
Saponins in oats serve as natural cleansers, removing dirt and oil from pores. Soak oats in water to get oat milk that acts as a natural cleanser and toner. Use a cotton pad to apply the milk to your face after you’ve washed it.
Enhance UV protection
Oatmeal’s proteins keep the skin’s natural barrier intact. They even shield your skin from pollutant and chemical damage. Oats contain lubricating fats that help to protect against UV rays.
5. Benefits the Hair | Benefits of Oats
Oats also have some surprising hair benefits. Oats contain the same nutrients that keep your body healthy and nourish your hair. Even better, you can make your own oats hair mask at home.
Get rid of dandruff
Oatmeal is high in lipids and proteins, which keep your scalp moisturized and prevent dandruff. It contains saponin, a fantastic cleanser that eliminates dandruff flakes and leaves your scalp feeling cleaner. The simplest way to reap the benefits of saponins is to massage your scalp with a mixture of oat flour and water for a few minutes. Unless your hair is color-treated, combine 1 tablespoon lemon juice and 1 teaspoon apple cider vinegar in a mixing bowl and whisk well. Other than that you can add about a few drops of your favorite essential oil (lavender, tea tree, rose, lemon etc.) as well. Allow it to sit for 2 minutes before rinsing as usual.
Aid in the fight against hair loss
Are you looking for a natural way to treat your dry, itchy scalp? Why not try oats? It contains B vitamins, which act as humectants, preventing moisture loss. Its anti-inflammatory properties also help to reduce itchiness and irritation on the scalp. Use 1 tablespoon each of oats, fresh milk, and almond milk to make an oatmeal hair mask to treat hair loss. To make a smooth paste, mix all of the ingredients. Simply make sure your hair is free of tangles before applying this mask. Apply the goods to your hair gently and leave on for 20 minutes. Rinse with lukewarm water afterward.
Enhance the look of your hair
To add shine and silkiness to your tresses, apply an oats mask. After all, I It also hydrates the hair. 3 tablespoons plain oats, half a cup milk, and one tablespoon each of coconut oil and honey are all you’ll need to make this mask. In a large mixing bowl, thoroughly mix all of the ingredients and apply it to your hair. Allow 30 minutes for the mask to absorb into your hair and scalp. Then, as usual, shampoo your hair.
Quaker Instant Oatmeal, Lower Sugar, 4 Flavor Variety Pack
Quaker Instant Oats is a must-try if you’re looking for a simple, wholesome and flavored bowl of oats for breakfast that will give you the energy you need to get your day started while also providing you with several health benefits.
With Quaker oats, you can always get incredible deals and a great taste. With this flavor variety pack, you’ll get 48 packets. Along with 23 lower sugar maple and brown sugar, 13 lower sugar apples and cinnamon, 7 lower sugar cinnamon and spice, and 5 original flavors.
Quaker oats are made entirely of whole grain oats, a natural source of carbohydrates, protein, and dietary fiber. It helps in the lowering of high blood pressure, cholesterol, and all of the other benefits listed in this article.
Quaker’s versatile pack of oats can be used in a variety of recipes. With at least 35% less sugar than regular Quaker Instant Oatmeal flavor varieties, you can enjoy the flavors of maple and brown sugar, cinnamon and spice, or apples and cinnamon. Simply empty the contents into a bowl, measure out and stir in boiling water. Only 90 seconds later, your oatmeal is ready to consume. For a heartier breakfast, combine these with a can of original Quaker oats by making one serving of the original and mixing it with one packet of the flavored from this variety pack.
Making breakfast is simple with the individual oatmeal packets, while they also make your oatmeal portable, allowing you to prepare a hot and nutritious meal wherever hot water is available.
Nutritional information:
| Maple & Brown Sugar | Apple & Cinnamon | Cinnamon & Spice | |
| Serving Size – 1 packet | 34g | 31g | 34g |
| Calories | 120 | 110 | 120 |
| % Daily Value* | % Daily Value* | % Daily Value* | |
| Total Fat | 2g – 3% | 2g – 2% | 2g – 3% |
| Saturated Fat | 0.5g – 3% | 0g – 0% | 0.5g – 3% |
| Trans Fat | 0g | 0g | 0g |
| Polyunsaturated Fat | 0.5g | 0.5g | 0.5g |
| Monounsaturated Fat | 1g | 0.5g | 0.5g |
| Cholesterol | 0mg – 0% | 0mg – 0% | 0mg – 0% |
| Sodium | 240mg – 10% | 150mg – 7% | 230mg – 10% |
| Total Carb. | 24g – 9% | 23g – 8% | 24g – 9% |
| Dietary Fiber | 3g – 10% | 3g – 11% | 3g – 11% |
| Soluble Fiber | 1g | 1g | 1g |
| Total Sugars | 4g | 4g | 4g |
| Incl. Added Sugars | 4g – 8% | 2g – 5% | 4g – 8% |
| Protein | 4g | 3g | 4g |
Bonus – Toppings for Your Oatmeal
Amidst the many nutritional and health benefits of oats, some people dislike them because of their bland taste and mushy texture. Even so, the only way to enjoy it is to play around with different textures and add some extras to make it tastier. You might prefer it with milk (dairy or dairy-free) or even just water. Aside from that, if people knew how to maximize flavor with toppings, more people would jump on board with oats. Oatmeal doesn’t have to be this bland, uninteresting mush in a bowl. That doesn’t even scream “delicious”! So, as a bonus, we’ve compiled a list of the best oatmeal toppings to help you fall in love with oats and reap its benefits.
Fresh Fruit
- Bananas
- Blackberries
- Blueberries
- Raspberries
- Strawberries
Nuts + Seeds
- Almond Butter
- Almonds
- Chia Seeds
- Peanut Butter
- Pecans
- Pumpkin Seeds
- Roasted hazelnut
- Slivered macadamia nuts
- Walnuts
Dried Fruits
- Apricots
- Cherries
- Coconut
- Cranberries
- Raisins
Sweets
- Agave Nectar
- Berry Jam
- Brown Sugar Real Maple Syrup
- Caramel
- Chocolate Chips
- Dates
- Honey
- Stevia
Spices
- Cinnamon
- Nutmeg
- Pumpkin Pie Spice
- Vanilla
Creamy Goodness
- Almond Milk
- Cream
- Milk
Conclusion
Oats are a nutrient-dense food that are high in vitamins, minerals, and antioxidants. They’re also high in fiber and protein when compared to other grains. To gain the many benefits of oats, pick a good bowl of oats over any other type of breakfast. To keep your taste buds tingling, serve in the form of sweet or savory oatmeal with healthy toppings of your choice. Oats are, at the end of the day, one of the healthiest foods you can consume.
Disclaimer
Keep in mind that the information on this site is provided solely for educational purposes. It is not intended to replace medical treatment from a health care professional. Because each person’s needs are different, the reader should check with their doctor to see if the information is appropriate for them.
