Health Benefits and Nutritional Facts of Oats

Are you an oats lover? Then you’re lucky to be so. Because, this so-pale, so-small grain has more reasons to be loved. Oats haters beware!


Oats are available throughout the year and can add extra nutrition to a variety of healthy dishes. What they hide in their tiny hulls are really impressive. Oats contain plenty of calcium, phosphorous, potassium and magnesium along with vitamin B1 which are essential for a healthy body.

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In addition the presence of iron, manganese, zinc and other minerals makes the grain more special. The amount of fiber — the multi talented protector– in oats is cannot be ignored.



If you’re one who strives from diabetes or heart diseases, then it’s the best to prefer oats. This food grain comes with a specific type of fiber called beta-glucans, which are effective in reducing blood cholesterol levels- studies show.

The glucan breaks while in transit in the digestive tract, and thereby forms a kind of gel which is capable of capturing the substances that leads to cholesterol formation, which results in reduced cholesterol level and less heart diseases.

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Higher cholesterol levels are always correlated with higher chance of heart diseases.

In addition lowering high cholesterol levels can therefore significantly reduce the risk of cardiovascular disease and stroke. It is also to be noted that Oats are a good source of Vitamin E along with tocotrienols which are beneficial for the prevention of cholesterol formation. Studies show that 3 grams of oat fiber can lower cholesterol by 10 to 25 percent.



As stated above oats comes with good amount of fiber-both soluble and insoluble. Sometimes meal ingestion may results in sharp rises in blood sugar levels. This can be reduced with the help of soluble fiber by reducing the rate of starch digestion.

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Oatmeal can help diabetics to manage their blood sugar and insulin levels. This helps to prevent diabetes-related complications. It has also founded that beta-glucan, present in the oats, has beneficial effects in diabetes as well.



Several studies draw the conclusion that oats are effective in fighting against prostate, ovarian and breast cancer. The phytochemicals in oats brings the grain the ability to reduce the risk of cancer.

Studies have shown that those who consume more dietary fiber (rich in oats) show lower levels of estrogen in circulation for women. This reduces the risk for breast cancer. Insoluble fiber also acts against certain carcinogens in the digestive tract and reduces their toxicity. This makes it an effective substance in the fight against cancer.

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A cup of oatmeal delivers 15% of the RDI for fiber. Start your day healthier with a bowl of oatmeal.



Oats have plenty of antioxidant substances. These antioxidants contribute to the protection of good cholesterol l (LDL cholesterol) in the blood from harmful effect of free radicals. And it finally results in the reduced risk of cardiovascular disease.

Oats help to stabilize blood pressure and prevent hypertension. This reduces the risk factor for stroke and coronary disease.

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Research says that oats phenols have the ability to suppress the molecules involved in monocytes to the arterial wall which is noted as the first step in the development of atherosclerosis.

Now the latest finding is that, oats having high fiber content removes cholesterol from the digestive system, also tend to have a cardio-protective mechanism.



Oats once consumed, the soluble fiber contained in it makes you feel your tummy feel full for longer time. It forms a kind of gel which increases the viscosity of contents in the stomach and small intestine. The gel increases the time taken for stomach to empty itself.

When you eat oats, your body will digest and absorb them slowly, keeping you feeling full, controlling your appetite, and delaying hunger pangs.

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Research has shown that children who regularly consume oatmeal have a lower risk for obesity.

For all that nutritional intensity, one cup of plain, whole grain, cooked oats will only cost you 147 calories. 


Nutrition Profile of Oats
NutrientUnitValue per 100 g
Total lipid (fat)g6.9
Carbohydrate, by differenceg66.27
Fiber, total dietaryg10.6
Calcium, Camg54
Iron, Femg4.72
Magnesium, Mgmg177
Phosphorus, Pmg523
Potassium, Kmg429
Sodium, Namg2
Zinc, Znmg3.97
Vitamin C, total ascorbic acidmg0
Vitamin B-6mg0.119
Folate, DFEµg56
Vitamin B-12µg0
Vitamin A, RAEµg0
Vitamin A, IUIU0
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Fatty acids, total saturatedg1.217
Fatty acids, total monounsaturatedg2.178
Fatty acids, total polyunsaturatedg2.535
source: USDA National nutrient database



The International Study on Allergy and Asthma in Childhood suggests that increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%. Asthma patients are increasing on a mass scale. Children suffering from asthma are now higher than ever.

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The numerous anti-inflammatory compounds found in oats, notably, the omega-3 fats, magnesium and vitamin E makes this reduced asthma possible.



1st Image courtesy of Grant Cochrane /
2nd Image courtesy of joephotostudio /
3rd Image courtesy of Serge Bertasius Photography/

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