The Health Benefits of Oats: Cholesterol Control, Weight Management, and Digestive Health

When I visit and stay a few months in N.Y., my cholesterol level goes up. Obviously, I'm eating too many carbs, sweets, meats, etc, and not enough veggies. So, My doctor wanted me to try a low dose of a cholesterol med. I'd sooner just control my diet more. This is why I researched the benefits of Oats. Oats are a highly nutritious and easy food to fix with numerous health benefits. This is what I found.

simple healthy oatmeal.Photo byR.Gerner/Canva

Oats are an excellent source of dietary fiber, particularly beta-glucan, which helps regulate digestion and can lower cholesterol levels.

Oats contain essential nutrients like manganese, phosphorus, magnesium, copper, iron, zinc, folate, and B-vitamins. Oats are also rich in highly absorbable plant protein and provide more of this nutrient than many other grains. In fact, protein structures in oats are similar to those of legumes, which are considered to be of high nutritional value

The soluble fiber beta-glucan in oats helps reduce LDL cholesterol "bad" cholesterol levels, which can help lower the risk of heart disease. Beta-glucan acts by forming a gel in your small intestine. This gel restricts the absorption of dietary cholesterol and interferes with the reabsorption of bile salts, which play an essential role in the metabolism of fats. Research has determined that daily doses of at least 3 grams of oat beta-glucan can reduce blood cholesterol levels by 5–10%

natural form of oatsPhoto byR.Gerner/Canva

Oats have also been shown to help reduce blood pressure, further contributing to cardiovascular health. Soluable fibers like beta-glucans in oats have been associated with blood-pressure-lowering effects. So far, a win/win!

The fiber in oats increases satiety, helping you feel full longer, which can aid in weight management and reduce overeating. Research has also revealed that daily intake of oat fiber may be a useful and a very low-cost approach to treat constipation.

Oats are relatively low in calories, making them a good choice for those looking to manage or lose weight. One easy and nutritious way to enjoy raw oats is to make overnight oats by letting them soak in the refrigerator in water or milk. This allows them to absorb the liquid, making them more digestible by morning.

A variety of overnight oats.Photo byR.Gerner/Canva

Here is how I make overnight oats. Start with raw oats, I use 1 cup ( I use plain old Quaker old fashioned oats). Add to 1 cup of milk, of any kind. I am currently using soy milk. No particular reason, I switch from one to another. I add my chia seeds, only 1 teaspoon. It does need some sweetening, I use honey, about a teaspoon or so, then blueberries or bananas. Mix and cover and place in refrig overnight. A simple healthy breakfast.

Again, the fiber in oats slows down the absorption of sugar into the bloodstream, helping to prevent spikes in blood sugar levels, which is particularly beneficial for people with type 2 diabetes. A review of 10 studies in people with type 2 diabetes found that daily intake of foods containing at least 4 grams of beta-glucan per 30 grams of carbs for 12 weeks reduced blood sugar levels by 46% compared with the control group.

Many of us seniors want to learn more about pre and probiotics, well here is a natural source. Oats act as a prebiotic, feeding the beneficial bacteria in your gut, which contributes to overall digestive health. We don't want the bad bacteria to over-run our guts.

oats a natural prebiotic.Photo byR.Gerner/Canva

Pure oats are naturally gluten-free, making them suitable for those with gluten intolerance or celiac disease (though cross-contamination can occur, so it's important to choose certified gluten-free oats). Quaker Oats are verified.

Yes, oats are carbs, but we need healthy carbs too. Oats are a good source of complex carbohydrates, which provide a slow and steady release of energy, making them an ideal food to start your day. The beta-glucan in oats has been shown to enhance immune response to infections by stimulating white blood cells.

Using oats into your diet can offers several health benefits, thus making them a valuable addition to a balanced and nutritious diet.

Resources: My overnight oats recipe.

https://www.healthline.com/nutrition/raw-oats

Written by A. Lang, BSc, MBA Updated on 7/21/23

https://pubmed.ncbi.nlm.nih.gov/25561108/

M. G. Zangerônimo , R.V. Sousa , L.J. Pereira and affiliates.