Oats are one of the most staple ingredients in most households and have been a popular choice for a long time. It is mainly eaten as oatmeal or added in baked goods such as cakes, muffins, cookies or bread. Sometimes oats can be found in chocolates too!
Whether it’s instant, whole or rolled oats, it is common to pair it with ingredients such as fruits, nuts or honey as they’re some of the best toppings.
Though, wait a minute… Does consuming oats actually benefit your well-being or are there any downsides to it that you might be unaware of? Let’s cut to the chase and break down the truth about the good and bad side of oats.
The benefits of eating oats
Oats are among the healthiest grains readily available for your consumption. They’re gluten-free and are rich in a range of important antioxidants, minerals and vitamins such as:
- Zinc
- Potassium
- Dietary fibre
- Magnesium
- Phosphorus
- Manganese
- Antioxidants (particularly Avenanthramides, a group of phenolic alkaloids that may help reduce blood pressure)
100 grams of oats contains approximately 307 calories 16.9 grams of protein
Some of the other health benefits of oats include:
- Reduces risk of developing heart disease by lowering cholesterol levels along with protecting Low-Density Lipoprotein (LDL) cholesterol from oxidation.
- Soluble fibre, beta glucan found in oats can help to lower blood sugar levels and insulin sensitivity.
Note: According to the Global Diabetes Community, United Kingdom, insulin sensitivity refers to how responsive your body cells are to insulin. For instance, if a person is believed to be insulin sensitive, they might only need a smaller amount of insulin to assist lowering blood glucose levels.
- Consuming oatmeal may help promote weight loss by keeping you full for a longer period of time. Thus, avoiding you from snacking regularly.
- Lastly, the fibre rich outer layer of oats may help to relieve constipation and irregular bowel movements.
The downside of oatmeal
Although oats are among the most consumed grain worldwide, there happen to be some warnings about certain aspects of oats that should be recognised immediately. Some important disadvantages are:
#1 Weight gain, if you’re not careful
Oatmeal is typically tasteless and this leaves many people to amplify its taste by adding a heaping amount of sugar and fruits such as bananas, apples, peaches and raisins. As a consequence of not being aware of the toppings you choose, you’re unintentionally ingesting more glucose which is one of the reasons for weight gain.
#2 High in carbohydrate
Oats are high in carbohydrates. One serving of oats contains approximately 23 grams of carbohydrates. Ultimately, it spikes your blood sugar level that your body might not agree with and potentially puts you at risk of weight gain as well as a likelihood of having diabetes if consumed overly.
#3 Oats may cause bloating
Oats are high in soluble fibre and while it appears some individuals may fall short on their recommended fibre intake, it is surprisingly possible to have too much fibre in your body, especially when you increase your fibre intake in a short stretch of time. The sudden intake of excessive fibre may potentially lead to some unwanted health conditions such as bloating, gas as well as stomach cramps. Perhaps, this could be a reason why some encounter gastrointestinal issues after eating oats.
#4 May lead to malnutrition
Like every other food, the health category of oats rely on:
- How you use it.
- How you pair it with other foods.
Though oats are said to help with weight loss, having it excessively could lead to malnutrition. Reason for this is that oats are rich in fibre which tends to keep you full for longer hours. Eventually, your body loses the ability to signal you to eat accordingly throughout the day. On top of that, the lack of healthy toppings is another cause of malnutrition.
The sudden intake of excessive fibre may potentially lead to some unwanted health conditions such as bloating, gas as well as stomach cramps.
Is oats for everyone?
While oats may generally be good for everyone, there are certain individuals who should steer clear of it. People with Diabetes, Celiac disease, Enterocolitis (inflammation that occurs in digestive tract), Crohn’s disease (a type of inflammatory bowel disease) or Diverticulitis (infection or inflammation of pouches that can form in intestines) or those allergic to oats are encouraged to avoid consuming it.
Eating oats in moderation can be beneficial, especially for some individuals. On the contrary, not everyone will have the same benefit as others. So, if you’re new to oats, give it a try for a period of time and if you don’t notice any promising changes, then it’s alright to jump off the oats bandwagon.
Sources: Healthline, The Living Well, The Global Diabetes Community
