Oat is a type of cereal grain grown for its seed. Oats are an annual plant mostly grown in the foothills of Himalayas, Punjab and Uttar Pradesh. They are available throughout the year in per-packaged packs. Most of its taste comes from the roasting process after it has been harvested and cleaned. Oats are rolled or crushed to make oatmeal, a breakfast staple consumed with milk as a porridge. It may even be ground into oat flour. Oats are eaten only after cooking. They have a nutty and grainy texture.

Types

1. Steel cut oats- Whole oats that are cut into pieces by a steel cutters which produces coarse oatmeal.

2. Rolled oats - Whole oats that are made soft with steam and then flattened between rollers to produce flakes. They are quick to cook and make a smooth porridge.

3. Oat flour- Oats are ground and sieved to make this. The flour can be coarse, medium or fine.

4. Whole Oat Groats - Groats are grain kernels that are simply harvested and cleaned. They take the longest time to cook.

Most commonly, oats are used as a breakfast porridge. They may also be used in baked goodies like muffins, cookies and also breads. They are also used make ready-to-eat cold cereals called muesli. Different types of oats require different cooking techniques. It is best to add the oats to cold water and then cook over low heat.

Health benefits

1. Oats are high fibre foods. The type of fibre found in oats is called beta-glucan.

2. Oats are heart healthy. Eating oats is known to lower your cholesterol levels.

3. The beta-glucan in oats is known to regulate the blood sugar levels..

4. Oats are great stress busters. Oat meal boosts positive energy as it is considered to be a serotonin enhancer, a chemical that makes you happy.

5. Oats contains low levels of sodium. They also have a high satiety value which keeps you full for a longer time.

6. Being a good source natural dietary fibre, it helps in curing constipation.

While there is widespread belief that introducing solid foods to children too early may cause later health problems, a Finnish prospective study of 1293 children found that those introduced earlier to oats were in fact less likely to develop persistent asthma.

Two recent studies out of Scandinavia show that adding oats to a gluten-free diet may enhance the nutritional values of the diets, particularly for vitamins and minerals, as well as increasing antioxidant levels.  Researchers asked 13 men and 18 women with Celiac disease to follow a gluten-free diet with the addition of kilned (stabilized) or unkilned oats.  After six months, the addition of stabilized oats resulted in an increased intake of vitamin B1 and magnesium, while the unkilned oats increased intakes of magnesium and zinc.  In the second study from Scandinavia, the addition of gluten-free oats allowed people on gluten-free diets to achieve their recommended daily intakes of fibre, as well as increasing levels of a particular antioxidant called bilirubin, which helps the body eliminate free radicals as well as protect the brain from oxidative damage.

Australian researchers studied fourteen people who ate a control meal and three different cereals with different levels of oat beta glucan. They then collected blood samples for four hours after each meal, and found a significant dose response between higher levels of oat beta glucan and higher levels of Peptide Y-Y, a hormone associated with appetite control.

 Italian researchers reviewed existing research about the positive effects of beta glucans on human health. They found that, in addition to reducing cholesterol and blunting glycaemic and insulin response,  beta glucans boost defences of the immune system against bacteria, viruses, fungi, and parasites.

 Laxative use, especially among the elderly in nursing homes, can lead to malnutrition and unwanted weight loss. Viennese researchers studied 30 frail nursing-home residents in a controlled, blind, intervention trial where 15 patients received 7-8g of oat bran per day. At the end of 6 weeks, 59% of the oat group had discontinued laxative use while maintaining body weight; the control group showed an 8% increase in laxative use and a decrease in body weight.

Researchers in Mannheim, Germany carried out a dietary intervention with 14 patients who had uncontrolled type 2 diabetes and insulin resistance. The patients were introduced to a diabetes-appropriate diet containing oatmeal during a short hospital stay, then examined again four weeks later. On average, patients achieved a 40% reduction in insulin dosage – and maintained the reduction even after 4 weeks on their own at home.

Researchers in Chicago carried out a randomized, double-blind, controlled clinical trial of ninety-seven men and women, in which half of the group consumed foods containing oat beta-glucan, while the other half ate control foods. At the end of the trial period, the oat group showed improvements in insulin sensitivity, while the control group was unchanged.

Researchers at Colorado State University randomly assigned thirty-six overweight middle-aged men to eat either an oat or wheat cereal daily for twelve weeks. At the end of the three-month period, the men eating the oat cereal had lower concentrations of small, dense LDL cholesterol (thought to be particularly dangerous) and lower LDL overall, compared to those in the wheat group, while their HDL (“good”) cholesterol was unchanged.

Using a randomized, controlled parallel-group pilot study, researchers followed 18 hypertensive and hyperinsulemic men and women for six weeks, while half of them ate oat cereal (5.52g/day of beta-glucan) and the others ate a lower-fibre cereal (less than 1g total fibre). The oat group enjoyed a 7.5mm Hg reduction in systolic blood pressure and a 5.5 mm Hg reduction in diastolic blood pressure, while the wheat group was unchanged.

Also in Australia, researchers at the University of Sydney fed 38 different foods, one by one, to 11-13 different people, then asked them to report their “satiety” or fullness every 15 minutes for the next two hours. From this, they ranked all 38 foods in a “Satiety Index.” Oatmeal rated #3 overall for making people feel satisfied and full, and it rated #1 in the breakfast food group

Control of Diabetes: A study on diabetic patients at the University Of Heidelberg, Germany, showed that oatmeal consumption decreased the blood sugar level significantly in type 2 diabetics. Blood sugar levels decreased gradually because a high fibre diet and complex carbohydrates took a longer time to digest than simple carbohydrates. This helps in maintaining optimum blood sugar levels. In the study, an oatmeal diet was given to patients in replacement of other cereals.

Controls Hypertension: Unsalted oatmeal has been prescribed as one of the foods to be used to treat hypertension. Usually, the diet prescribed for hypertension is known as DASH (Dietary Approaches to Stop Hypertension). Research showed that regular oatmeal consumption helped in reducing the risk of high blood pressure.

Anti-Cancer Properties: Research studies suggest that consuming high-fibre food is good for preventing and fighting colorectal cancer. This study also suggests that inflammation played a significant role in the development of cancer and oatmeal, with its high dietary fibre content, was found to have anti-inflammatory and cancer fighting compounds with minimal side effects.

Helps to Feel Full: Oatmeal is full of dietary fibre, and has a low amount of calories, which makes it ideal for regular consumption. The high amount of fibre coupled with complex carbohydrates takes longer to digest. In other words, your stomach is full for a longer time and prevents you from eating unhealthy snacks between meals.

Treats Constipation: Oatmeal is a good source of dietary fibre. The presence of dietary fibre makes it ideal to overcome constipation by stimulating the digestive process and moving food through the smooth muscles of the intestinal tract.

Weight Reduction: Oatmeal is highly recommended for people who want to lose weight without going on any crash diets. Oatmeal contains high amounts of dietary fibre, nutrients, low calories and a small amount of fat, which makes it the best food for weight loss.

Antioxidant Activity: Oats can be a good source of antioxidants. Some of the vitamins found in oats include phytic acid, phenolic compounds, flavonoids and sterols. The concentration of these antioxidants is on the outer layer of oats.

Skin Benefits: Oats can also be used as remedies for various skin diseases. They can be applied to the skin to reduce the symptoms as well as the actual diseases. Some of the diseases which can be controlled with local application of oats include acne, dermatitis, chicken pox, and stress rashes.

Post-Menopausal Benefits: There are various post-menopausal health risks that cannot be ignored. As the years progress, the risk of several diseases such as heart disease and stroke increases. In a research study published in the American Heart Journal, it was found that post-menopausal women with heart diseases were given oats regularly, which decreased their risk of heart disease and stroke.

Celiac Patients: Celiac disease is a condition in which the lining of the small intestine is damaged and only part of the food is absorbed. Gluten is one such food which people suffering from Celiac disease cannot eat. Studies have shown that oatmeal can be consumed despite containing gluten, although only moderate amounts can be consumed.

Improves the Immune System: Vitamins found in oatmeal include thiamin, riboflavin, niacin, vitamin B6, folate, vitamin E and vitamin K. These nutrients are essential in building up the strength of the immune system. Vitamin E is helpful in breaking down complex lipid compounds into simpler compounds. Vitamin K acts as a blood coagulant, helps in maintaining bone health, and is known to be effective in fighting diseases such as Alzheimer’s disease and cancer. Oatmeal is a good source of vitamins such as niacin, folate, thiamine, riboflavin, pantothenic acid and choline, which also improve the immune system.