Nutrition Facts about Oatmeal and Incredible Health Benefits
When talking about nutrition facts about whole grains, oatmeal is the one, which is full of nutrition with plenty of health benefits.
When it comes to eating whole grains, oats leave all other grains behind as oatmeal is full of nutrition and the healthiest grains on earth.
There are 7 different types of oats and all are the source of highly important nutrients, vitamins, minerals, and are high in fiber as well. Because of this, the oatmeal provides several awesome health benefits.
Such as, oats are good for weight loss, good for skin, helps reduce the risk for heart diseases, good for high cholesterol, and good for diabetes, etc.
We will talk about these benefits in detail below. But first, let’s have a look at the nutrition facts about oatmeal.
Nutrition Facts About Oatmeal
Here are the nutrition facts about oatmeal for 100 grams of raw oats:
- Water: 10.84 grams
- Calories: 379 kcal
- Proteins: 13.15 grams
- Total lipids (fat): 6.52 grams
- Carbohydrates: 67.7 grams
- Total dietary fibers: 10.1 grams
- Sugars: 0.99 grams
- Calcium (Ca): 52 mg
- Iron (Fe): 4.25 mg
- Magnesium (Mg): 138 mg
- Phosphorus (P): 410 mg
- Potassium (K): 362 mg
- Sodium (Na): 6 mg
- Zinc (Zn): 3.64 mg
- Copper (Cu): 0.391 mg
- Selenium (Se): 28.9 µg
- Thiamin: 0.46 mg
- Riboflavin: 0.155 mg
- Niacin: 1.125 mg
- Vitamin B6: 0.1 mg
- Total folate: 32 µg
- Total choline: 40.4 mg
- Lutein + zeaxanthin: 180 µg
- Vitamin E: 0.42 mg
- Vitamin K: 2 µg
- Fatty acids (total saturated): 1.11 g
- Fatty acids (total monounsaturated): 1.98 g
- Fatty acids (total polyunsaturated): 2.3 g
Health Benefits of Oatmeal
Experts with their research show that oats, also known as Avena sativa, are full of nutrition and health benefits.
This miraculous grain has a long history to gain many health benefits since 2000 B.C.
Oatmeal is very popular for breakfast and dinner. Regardless of what type of oats you are eating, they provide equal health benefits for different diseases and health conditions.
Oatmeal Helps Lose Weight
Oats are one of the most popular meals that help you lose weight significantly – most importantly if you combine it with a calorie-controlled, low-calorie, and low-fat diet.
You should also choose healthy foods to eat along with your oatmeal diet plan.
As evident above in oatmeal nutrition facts, it can help you lose weight because it gives you a feeling of fullness, so you have control over other foods to eat.
Fullness performs a necessary function in energy balance because it stops you from consuming until hunger returns.
Additionally, oats are low in calories, high in fiber with different vitamins and minerals, which make them a wonderful addition to an efficient way to lose weight without exercise.
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Oats May Help With Skin Care
Oats might be present in quite a few skincare products. Manufacturers of these skincare products typically record finely ground oats as “colloidal oatmeal.”
The FDA authorized colloidal oatmeal as a skin-protective agent in 2003. However, the truth is, oats have a long history of use in the treatment of itch and irritation in numerous skin conditions.
For instance, oat-based skin products could enhance uncomfortable signs of eczema.
Note that skincare advantages pertain solely to oats utilized to the skin, not those which can be eaten.
Oatmeal Good For Your Heart
FDA has already approved its benefits for heart health more than a decade ago.
As I have stated above in oatmeal nutrition facts, it contains soluble fibers, which reduces bad cholesterol or LDL (low-density lipoprotein), it may lower the risk of heart disease. Keeping oats part of your meals significantly improves your LDL cholesterol profile.
According to a meta-analysis, which included a cohort study found that whole-grain intake was associated with a 21% reduced risk of cardiovascular disease.
Another cohort study conducted in men and women found that whole grain intake had 25% and 27% lower risk of a heart attack.
Oats Can Help Control Type 2 Diabetes
Because of the lower glycemic index score (GI Score) and rich in soluble fibers, oats are good for diabetes and can help control blood sugar levels in type 2 diabetes mellitus.
As oatmeal nutrition facts clearly state that it is a high-carb food, they might have a significant impact on diabetic individuals to control their blood sugar levels.
For example, oatmeal and muesli are low GI foods hence you may help lower blood sugar levels.
Whereas fibers help slow down the breakdown of sugars in the body. Hence this may help reduce the spikes of glucose and insulin. So eating foods that are rich in fibers may help control the blood sugar levels.
Oats May Boost Immune System
Change in season brings different viral infections. To ward off these infections, oatmeal plays an important role.
As we know oatmeal nutrition facts are amazing, like beta-glucan in oats helps our immune system cells to fight infections. Whereas selenium and zinc play an important role in warding off infections and make sure that your immune system stays strong.
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Oats Help Relieve Constipation
Aged individuals typically experience constipation, with infrequent, irregular bowel movements which can be troublesome to pass.
Laxatives are sometimes used to relieve constipation in the elderly. However, they’re additionally related to weight reduction and decreased high quality of life.
Research points out that oat bran, the fiber-rich outer layer of the grain, could assist relieve constipation in older individuals. (study)
One trial discovered that well-being improved for 30 aged patients who consumed a soup or dessert containing oat bran every day for 12 weeks.
Moreover, 59% of these patients had been capable of cease utilizing laxatives after the 3-month research, whereas general laxative use elevated by 8% within the management group.
Oatmeal at Night for Sleep
Good sleep is essential for everyone and nutrition in oatmeal makes this possible for you.
Because oatmeal nutrition facts above show that it contains tryptophan – an amino acid converted by the brain to make serotonin – which relaxes the body.
A recent study suggests that oats contain melatonin, which is responsible for sleep. Canadian oats are a healthy source of good sleep.
Oatmeal for Energy
Our research about oatmeal nutrition facts shows that it contains protein. A half-cup of oatmeal contains 13 grams of protein and one small quarter cup of oatmeal provides you with almost 100% of the recommended daily intake of Magnus.
Surprisingly, it is a great source of long-lasting energy. Because of the presence of beta-glucan – a soluble fiber which makes gel in the GI tract – a gel reduces the gastric emptying time. Hence allowing more energy to your body.
Oatmeal is Good in Celiac Disease:
Individuals who suffer from celiac disease and gluten sensitivity need a gluten-free diet because their health condition does not allow them to consume gluten. Oatmeal is the ultimate solution for individuals with celiac disease and gluten sensitivity.
Oats are among the many world’s healthiest grains and a superb supply of many nutritional vitamins, minerals, and distinctive plant compounds.
Beta-glucans, a kind of soluble fiber in oats, shows many health advantages. These include decrease LDL cholesterol, good heart health, and lowered blood sugar and insulin responses.
Moreover, oats are very filling and will reduce the urge for food and show you how to eat fewer calories. Hence oats help you lose weight.
In the event you’re interested in them, you may add oats to your eating regimen immediately.
Dr. Khawar Khalid
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