Introduction
Oats are a type of grains that are high in fiber, nutrients, and antioxidants. This grain is often taken or cooked with liquid like water or milk. This is a popular breakfast food and can be also eaten as a snack and used in various recipes. benefits of oatmeal are lowers cholesterol levels, is very high in fiber, helps in weight management, and supports healthy guts. It also relieves constipation issues and supports healthy bones, skin, nails, and hair.
Nutrient Profiling |
Oatmeal |
Oatbran |
| Energy Value | 397 gram | 399 gram |
| Protein | 14.2 gram | 15.3 gram |
| Carbohydrates | 66.0 gram | 65.8 gram |
| Sugar | 0 gram | 0 gram |
| Dietary Fibre | 10.2 gram | 15.8 gram |
| Fats | 8.3 gram | 8.3 gram |
| Cholesterol | 0 mg | 0 mg |
| Iron | 4.4 mg | 5.5 mg |
| Sodium | 4.9 mg | 0 mg |
| Insoluble dietary fibre | 5.8 gram | 10.9 gram |
Benefits of oatmeal
1. Reduces obesity
Consumption of oats has confirmed fat loss to a great extent if consumed on a daily basis. The high level of beta-glucan content reduces the BMI of an individual and helps in controlling obesity and waist-to-hip ratio. Studies showed that oatmeal consumption as the first meal of the day has helped in the reduction of obesity in an individual (1).
- High antioxidant property – Oatmeal is rich in polyphenols and avenanthramides and has shown the highest capacity against ABTS+ scavenging properties according to a recent study (2).
- Anti-inflammatory activity- Consumption of oatmeal has benefits for skin conditions like skin rashes, burns, itch, and eczema. It has also improved the texture of skin and is used topically to reduce dryness and inflammation (3).
- Cholesterol-lowering benefits- Oatmeal has proved beneficial in reducing the cholesterol levels in the body. This soluble-rich fiber meal has lowered cholesterol levels, thus reducing cardiovascular deaths and balancing the lipid profile (4).
Side effects of oatmeals
- Allergic Reaction– Some people experience allergic reactions after consuming oats. They cause anaphylactic reactions and develop symptoms like itching, urticaria, and hives. Hence, proper care needs to be taken before consuming oatmeal to avoid any allergic reactions (5).
- Gastrointestinal distress- Oatmeal contains high levels of fiber that may cause intestinal upset if consumed in high amounts or empty stomach (6).
Read the comparison of oatmeal vs oat barn on our website also.