Oats Benefits for Health, Check Nutritional Value and Side Effects

Oats and oatmeal have become a staple and healthy breakfast option in most homes. In recent years, oats have evolved from humble breakfast bowls to being used in smoothies, snacks, savory dishes and even baked goodies. 

However, oats aren’t just a trendy or a fad dietary food. Man and even livestock for centuries have eaten them due to their dense nutritional profile. 

Oats, which are scientifically known as Avena sativa, are a whole-grain cereal mostly grown across North America and Europe but now eaten globally. 

Today, oats have become especially popular among fitness enthusiasts, weight watchers, and anyone wanting to add clean sources of carbohydrates, fiber and protein to their diet. The health advantages of oats extend beyond weight loss or management — oats benefit the overall health and can help people improve heart health, energy levels, skin and regulate blood sugar levels.

Currently, there are several types of oats available in the market. Here are the 4 most popular types that you can choose from depending on your taste and cooking time:

• Oat groats: The whole grain of the oats (without the hull) are called oat groats. While they are the least processed and most nutrient-dense form, the cooking time is quite long.
• Steel-cut oats: Whole oat groats cut into smaller pieces using steel blades are steel-cut oats. They are considered the best oats for weight loss as they are minimally processed, retaining the high fiber content. They also have a long cooking time and a more chewy texture.
• Rolled oats: This is one of the most commonly used types, and are steamed and flattened to shorten the cooking time while preserving the nutrient value. They are also called old-fashioned oats.
• Instant oats: Pre-cooked, thinner, and the quickest to prepare, but usually have less fiber content.

Whether you have it as a hot oatmeal, a chilled jar of overnight oats, or make oat-based baked goods, the cooking versatility of oats also adds to its popular appeal. In this blog, we’ll dive deep into the oats benefits, nutritional value, and calorie content of oats, potential risks or side effects of oats and more.

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Oats Nutritional Value (Per 100g)

The rich nutritional profile of oats makes it a superfood with multiple health benefits. They are not just a great source of protein but are loaded with fiber and essential minerals. Let us give you an overview of the key components of oats.

Calorie content of oats:  If you’re wondering “how many calories are in 100 gm oats?”, well, by value, it is approximately 380 calories, making oats a moderately high-energy food. However, these calories come from slow-digesting carbs, which can help maintain energy levels without blood sugar spikes. So, it’s great for people with diabetes and even for weight-watchers because it keeps you energetic and gives you a lot of fiber and protein.

Oats protein (per 100g): Half a cup (100 g) of oats contains approximately 13 grams of protein, and that’s a significant amount of protein for a grain. Being a plant-based protein, it is ideal for vegans and vegetarians. 

Fiber content of oats (per 100g): Oats are a high fiber food with approximately 10 grams of fiber in a 100-gram serving. Other than the dietary fiber, oats also contain beta-glucan, a soluble fiber, known for its benefits for heart health.

Fat in oats (per 100g): Oats contain roughly 6 grams of unsaturated fats in oats, which is the good kind and is also rich in essential fatty acids that support brain and heart function.

Minerals in oats (per 100g): Oats are a great source of calcium, magnesium, potassium, phosphorus, and iron, all crucial for bone health, muscle function, and oxygen transport.

Vitamins in oats (per 100g): Oats have smaller amounts of vitamins, and the majority of components include Vitamin B1 (Thiamine) and B5 (Pantothenic Acid).

Here’s a tabular overview of the nutritional value of rolled oats per 100g.

5 Health Benefits of Oats That Will Convince You to Add Them to Your Diet

Oats are a superfood you must add to your balanced diet as it offers a whole range of benefits — from helping in weight management, improving digestion, to promoting heart health. Let us explore top oat benefits for overall health in detail.

1. Supports Heart Health

Oats are rich in soluble fiber called beta-glucan that helps lower LDL (bad) cholesterol and promotes HDL (good) cholesterol. Oats may also help protect your LDL (bad) cholesterol from getting oxidized due to the reaction with free radicals in the body, reducing the risk of clogged arteries and heart problems. So, adding oats to your diet can keep your heart in better shape for the long run.

2. Aids in Weight Loss and Management

Do oats help in losing weight? Yes, the combination of high fiber and slow-releasing carbs in the oats keeps you full for longer, curbing your cravings. Moreover, the high protein content also promotes fast metabolism and preserves muscle mass during your weight loss journey.

Overnight oats for weight loss are gaining a lot of popularity as one of the easiest, healthiest, and filling breakfast options amongst the weight watchers.

3. Promotes healthy gut bacteria

The high fiber content of oats, especially the beta-glucan, helps support your digestive system by promoting healthy gut bacteria and supporting regular bowel movements. It also helps relieve bloating and post-meal sluggishness. 

4. Boosts Energy and Brain Function

Loaded with the good fats, steady-releasing carbs and high protein content, oats provide sustainable energy without the crash you get from sugary breakfasts due to fluctuations in blood sugar levels. Essential amino acids, B-vitamins and minerals further support muscle and brain function—so you’ll feel more alert and focused throughout the day.

5. Rich in Nutrients that Matter

Aside from fiber and protein, oats are a rich source of minerals like magnesium, phosphorus, iron, and manganese, which aid in stronger bones, better oxygen circulation, and improved muscle function. 

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Side Effects of Oats

While oats are incredibly healthy for most people and are very well-tolerated as oatmeal, like any food, they might not suit everyone the same way. Here are a few potential oats and oatmeal side effects to be aware of:

1. Bloating or Gas

Eating oats for the first time? In the beginning, the sudden increase of fiber intake may lead to bloating or gas. But your digestive system will adjust with time. You can start with smaller portions and must drink plenty of water throughout the day to ease this transition and reduce digestive discomfort.

2. Allergic Reactions

If you have an oat allergy, consuming it may trigger symptoms like skin rashes, itching, hives, or even digestive issues. If you are eating oats for the first time and notice unusual reactions, it is best to consult a healthcare provider.

3. May cause Mineral Absorption Issues

Oats contain phytic acid, which may slightly reduce the absorption of minerals like iron and zinc. But, eating them in moderate quantities doesn’t cause any side effects and only happens if oats are eaten in very large quantities over a long period.

4. Risk of Intestinal Blockage

Oats absorb a lot of water and swell up in the digestive system. If you eat large amounts of oats without staying hydrated, especially dry or undercooked oats, it can lead to discomfort or even intestinal blockage in rare cases. Always pair oats with enough liquid and drink water throughout the day. 

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4 Easy-Peasy Oats Recipes You Should Try!

Well, these oats recipes are not just easy to make but delicious too!

1. Oats Chilla

An Indian style savoury pancake, oats chilla is a great breakfast or hi-tea snack option loaded with protein to improve satiety and muscle function.

Ingredients:

Rolled Oats- 1 Cup, (Grind it in a mixer until it turns into a smooth powder)

Gram Flour (Besan)- 1/4th Cup

Curd- 1/4th cup

Carrot- 1/2, grated

Capsicum – 1/2, finely chopped

Onion- 1, finely chopped

Tomato- 1/2, finely chopped

Salt, Cumin Powder and Red Chilli Powder- to taste

Parsley/Coriander leaves

Oil/Ghee for cooking

How to Prepare?

Mix rolled oats, gram flour and curd in a bowl. Give it a good mix. Add a little water if the batter has lumps (do not add too much water). Add all the vegetables and mix along with the spices and salt as per your taste. Now, keep it aside to rest for 15-20 minutes. Use a non-stick tawa and spread a ladleful of batter on hot tawa. Brush a little oil on the sides and flip the chilla once cooked and let it cook on the other side. Serve it warm with coriander & mint chutney or coconut chutney. 

2. Overnight Mango Oats (for weight loss)

The topmost advantage of overnight oats is that it can help you achieve your weight loss goals. This tasty recipe will curb your sugar cravings naturally and keep you full for longer. 

Ingredients

Rolled Oats- 1/4th cup

Milk of your choice- 1 cup (soy or almond milk preferred for weight loss)

Banana – 1

Mango – 50 grams 

Chia seeds – 1 tbsp

Sunflower Seeds – 1 tsp, chopped

Muesli- 2 tsp (for garnish)

Organic Honey – 2 tsp (optional)

How to prepare?

Mash mango pieces and banana using a fork or just blend them using a little milk in a blender. In a glass bowl, mix this with milk, chia seeds and chopped sunflower seeds. Add honey if you want to add more sweetness but for weight loss, avoid honey or any kind of sweetener. Refrigerate it overnight. In the morning, garnish it with muesli and serve chilled. 

3. Vegetable Masala Oats

Perfect for those busy mornings, masala oats come together in less than 15 minutes and are super nutritious and tasty!

Ingredients:

Quick Oats- 1 Cup

Carrot- 1/2, grated

Capsicum – 1/2, finely chopped

Cabbage – 1/4th cup, finely chopped

Peas – 20 grams

French Beans – 25 grams, finely chopped

Onion- 1, finely chopped

Tomato- 1/2, finely chopped

Mustard seeds- ½ tsp

Turmeric Powder – 1/4th tsp

Red Chilli Powder- ½ tsp

Lemon Juice- 2 tsp

Salt to taste

Parsley/Coriander leaves for garnish (finely chopped)

Oil/Ghee- 2 tsp

How to prepare?

In a kadhai, add ghee and mustard seeds. After they splatter, add all the veggies, turmeric powder, salt and ½ cup of water. Cover with a lid and let them cook. Stir the veggies once or twice and add water as necessary. Once the veggies are tender, add instant oats and another cup of water along with red chilli powder. Let the oats cook on a slow flame for 4-5 minutes or until the water gets absorbed (semi-thick consistency). Once the oats are cooked, add lemon juice and mix. Garnish it with parsley and serve warm. 

4. Oats with Milk

One of the best ways to prepare a nutrient-dense oatmeal in under 15 minutes is to combine oats and milk. Let it boil until oats are cooked and you get a semi-thick consistency. You can also add sweetener of your choice but if you are on your weight loss journey, it’s best to avoid any sugar or sugar substitute. (Please note that if you want to add honey to the oatmeal, don’t add it while the flame is on or the oatmeal is super hot, let it cool down a bit and then mix). One of the most enjoyable benefits of oats with milk is that it adds protein and calcium to your breakfast without much extra effort.

From their outstanding nutritional value to their role in weight loss and heart health, oats are truly a superfood worth adding to your diet. Moreover, oats are incredibly versatile and easy to use —  you can make them sweet or savory, hot or cold, and in fact, can be cooked, soaked, blended, or baked. So if you’re on a journey toward healthier eating, increasing fiber, or trying to manage weight, oats are an affordable and effective food to include in your routine.

Frequently Asked Questions

Q. Are oats gluten-free?

Ans. Yes, oats are naturally gluten-free, but they may often be processed in facilities that handle gluten-containing grains, leading to potential cross-contamination. So, if you have gluten intolerance or suffer from conditions triggered by gluten like celiac disease, it is best to opt for certified gluten-free oats to ensure they are safe for consumption.

Q. Can oats help with weight loss?

Ans. Yes, oats can aid your weight loss. They’re high in fiber, particularly beta-glucan, which keeps you full for longer, reducing your appetite and curbing your cravings. Starting your day with a bowl of oatmeal can help you feel satisfied longer, potentially leading to reduced calorie intake throughout the day.

Q. Are instant oats as healthy as steel-cut or rolled oats?

Ans. Pre-cooked and dried, instant oats are more processed, which means they cook faster but can be less filling and may contain added sugars and flavors. While they still provide fiber and nutrients, choosing less processed options like steel-cut or rolled oats is generally better for sustained energy and blood sugar control.

Q. Can oats help lower cholesterol?

Ans. Yes, oats can be beneficial for lowering cholesterol levels thanks to the beta-glucan (a double fiber) present in them. Beta-glucan has been shown to reduce LDL (bad) cholesterol by binding it to cholesterol-rich bile acids and helping to remove them from the body. This process can lead to a decrease in total and LDL cholesterol levels, supporting heart health.

Q. Are oats suitable for people with diabetes?

Ans. Oats can be a good choice for people with diabetes when consumed in moderation and prepared properly. They have a low to medium glycemic index and can slow digestion, which helps stabilize blood sugar levels. However, steel-cut or rolled oats are ideal for people with diabetes and instant oats varieties should be avoided as they may contain added sugars.

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