Health Benefits of Oats

Medically reviewed by Jonathan Purtell, RDNMedically reviewed by Jonathan Purtell, RDN

Oats, scientifically known as Avena sativa, are grains high in fiber, vitamins, and minerals. They have many health benefits, including lowering cholesterol, improving digestion, and increasing energy levels.

They can be enjoyed as rolled oats, oat flour, a thickening agent, or for baking purposes. Their benefits include heart health, weight management, and blood sugar regulation. Oats are also full of antioxidants that can help protect your body from developing certain health conditions.

Improves Your Heart Health

The gel-like compound beta-glucan in soluble (easily dissolves in water) fiber helps to reduce Low-density lipoprotein (LDL) cholesterol (the combination of fat and protein that makes up cholesterol in your body). Reducing LDL cholesterol, also known as bad cholesterol, decreases your risk of heart disease and other cardiovascular conditions.

Beta-glucan in oats also reduces sugar in your digestive tract. In one study, after consuming 3 grams (g) of oat beta-glucans daily, researchers saw a reduction in LDL cholesterol in participants.

High magnesium, potassium, and iron levels in oats support cardiovascular function. For this reason, oats are often incorporated into heart-healthy diets. Magnesium is a vitamin not present in high quantities in many other foods, but it is essential for transporting magnesium and potassium ions. These ions support your nerves, muscles, and the rhythm of your heartbeat.

Helps With Digestive Health

Oats are a great source of soluble and insoluble fiber. Fiber in oats is especially beneficial for older adults who may experience more gastrointestinal health conditions as they age. Soluble fiber slows digestion and helps you absorb nutrients, whereas insoluble fiber enables you to make smooth bowel movements.

Consuming a good amount of fiber prevents constipation and promotes a healthy gut. Fiber in oats also has prebiotic benefits that support the growth of beneficial bacteria in the intestines, enhancing overall digestive function.

According to some studies, the prebiotics in oats can prevent the development of cancers and cardiovascular conditions.

Contributes To Weight Management

Oats are full of fiber, which helps your body feel full sooner. The carbohydrates in oats help your body absorb energy steadily, preventing you from craving as much sugar throughout the day. This is especially true for meals like oatmeal made from raw oats instead of instant oats.

Protein in oats helps increase your metabolism. By keeping you full and providing energy, the protein in oats can help your body build more lean muscle mass than visceral fat. However, how full you feel from oats depends on your consumption. For example, instant oatmeal may not keep you full as long as a meal with rolled oats.

Manages Blood Sugar

Consuming oats may help regulate blood sugar levels. The soluble fiber in oats, particularly the polysaccharide beta-glucan, forms a viscous gel in the digestive tract, slowing down glucose absorption into the bloodstream.

This gradual release of glucose prevents sharp spikes in blood sugar and insulin levels. If you have type 2 diabetes, integrating oats into your diet can help you manage your blood sugar. Researchers found that people with diabetes who added more oats to their diets saw a decrease in their hemoglobin A1c (a measure of their blood glucose).

Nutrition

Oats are full of many vitamins and minerals that make it an essential part of a well-rounded diet.

Here is the nutritional breakdown of 1 cup of raw oats:

• Calories: 303

• Fat: 5 grams (g)

• Sodium: 5 milligrams (mg)

• Carbohydrates: 54 g

• Fiber: 8 g

• Added sugars: 0 g

• Protein: 10 g

• Calcium: 41.6 mg

• Iron: 3.4 mg

• Selenium: 23.1 microgram (μg)

Oats are a vital source of essential vitamins and minerals, including magnesium, iron, zinc, and folate. Selenium is a mineral with antioxidant properties that make it ideal for preventing cardiovascular conditions and cognitive decline. According to some studies, selenium may also play a small role in preventing infertility in people assigned male at birth.

In addition to vitamins, oats contain avenanthramides—compounds that prevent inflammation. They can help prevent infections, but more research is needed to know how big of a role avenanthramides play.

Risks

Gluten in oats can cause side effects in people with celiac disease or a gluten allergy. The compound avenin in oats has similar properties to gluten. Side effects may include bloating, gas, and constipation.

You may have an oat allergy if you experience skin rashes or trouble breathing after eating oats. Having irritable bowel syndrome (IBS) and other gastrointestinal (GI) conditions may also cause discomfort. Oats are also commonly produced near wheat products, which may pose a risk to people who are allergic to wheat.

Gluten-free oats are another option to avoid experiencing feelings of discomfort. Other alternative grain options include quinoa, rice, amaranth, and millet. You may experience GI symptoms from food cross-contaminated with gluten if you have gluten sensitivity.

Tips for Consuming Oats

Oats are a versatile ingredient that can boost nutrition in many meals. They can be consumed for breakfast, as a snack, or as a beverage. You can store oats in an airtight container to protect them from moisture and insects. For long-term storage, you can freeze or refrigerate them.

You can enjoy oats in a variety of ways, including:

• Add oats to smoothies

• Use oats in the breading for poultry, fish, or tofu

• Make energy balls using oats, nuts, and dried fruit

• Prepare oat milk by blending soaked oats with cold water (add a few dates and vanilla for sweetness), then straining the oats

• Try different forms of oats, including steel-cut oats and quick oats

• Enjoy oat bran in cereals, breads, and smoothies

Oats have also been used to treat skin conditions. Colloidal oatmeal is grounded whole oats made into a powdery texture to treat atopic dermatitis and psoriasis flare-ups. They also treat any roughness on your skin's texture.

A Quick Review

Oats are a staple grain full of vitamins, fiber, and protein that can improve heart health and help manage cholesterol. You can enjoy oats in oatmeal, baked goods, and as a snack.

If you have a gluten allergy or sensitivity, consult a registered dietitian (RD) or your primary healthcare provider (PCP) before adding oats to your diet.

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