Are you one of those health enthusiasts who keep track of the latest health care trends? Well, then you aren’t alone. They are many people like you. If you are truly health conscious and want to enjoy great nutrition, you should take a closer look at rolled oats.

Rolled oats are full of nutrition and come with many health benefits as well. Would you like to know more? Keep reading!

Oatmeal – An Overview:

With changing trends in health care, many foods move in and out of your list of flavors, taste and benefits. However, oatmeal is one health food that doesn’t change with trends. Oatmeal is considered a wholegrain powerhouse. It is loaded with nutrition and packed with flavors. It has been in use as a tempting and healthy breakfast for ages. Besides, it is also believed to be one of the top comfort foods that are equally good for health. According to nutritionists, there is no better breakfast than a bowl of rolled oats on a cold winter morning.

Rolled oats refer to whole grain oats that are steamed, de-husked and pressed using a roller to flatten them. Unlike instant oats, rolled oats take about 5 to 6 minutes to get cooked properly. Basically, the extra pressing affects the texture of the oatmeal.

Rolled Oats Nutritional Breakdown:

Rolled oats are not different from instant oats in any nutritional context. The nutritional breakdown of rolled oats is as follows:

Minerals:

Rolled oats are known to contain essential minerals like selenium, manganese, phosphorous, fiber, zinc and magnesium. Additionally, rolled oats are also packed with carotenoids, flavonoids, tocols (vitamin E), and avenanthramides (a type of polyphenols).

Dietary Fiber:

Rolled oats are loaded with a special type of fiber, called beta-glucan. This specific fiber type helps to bring down the bad cholesterol levels. A cup of dry oats is believed to contain about 8.2gms of fiber, which is pretty good. Dietary fiber also keeps your digestive system healthy.

Calories:

A cup of dry oats contains about 307 calories with no fats. So, it is a great option for those looking to control their calorie intake or manage weight.

Health Benefits Of Rolled Oats:

Rolled oats are generally prepared like porridge. They make an interesting breakfast. This healthy whole grain offers multiple nutritional benefits.

1. General Health:

Rolled oats contain a higher count of well-balanced protein compared to other types of cereals. They also contain phytochemicals that provide protection against various chronic diseases (1). A healthy balance of fatty acids provides longevity and good health.

Adding further, rolled oats are packed with essential minerals and vitamins, like folic acid, vitamin E and thiamin.

Studies have revealed beta glucan contained in rolled oats has the capability to control bacterial infections in the body and prevent them from growing. Putting it simple, rolled oats increase the immunity, thus facilitating good general health and longevity.

2. Anti-Cancer Properties:

Similar to other vegetables and grains, oats carry a good amount of phytochemicals. These phytochemicals are believed to prevent the occurrence of cancer, especially breast cancer (2). Studies and research have proven that dietary fiber controls the circulation of estrogens in females, thus reducing the risk of breast cancer.

3. Blood Sugar:

Rolled oats are rich in beta-glucan, a soluble fiber that transforms to gel during the digestion process. This gel increases the viscosity of food in the stomach and small intestine. As a result, it slows down the digestion period, thus resulting in a prolonged absorption of carbohydrates. This way rolled oats help to avoid the dramatic changes in the levels of blood sugar (3).

4. Blood Pressure:

Eating a serving of rolled oats everyday can facilitate controlled levels of blood pressure. This also helps reduce the need of hypertensive medication in certain cases. High blood pressure can pose serious health risks. Therefore, make rolled oats an essential part of your daily diet to maintain your blood pressure levels.

5. Weight Control:

As mentioned above, the soluble fiber present in rolled oats facilitates slow digestion and prolonged absorption of nutrients. This helps you stay full for longer periods, thus preventing the risk of overeating and obesity.

6. Healthy Digestion:

Rolled oats aid healthy digestion through the insoluble fibers contained in them. These fibers work by scrubbing through the intestines to move food along to help treat constipation. Moreover, people suffering from gastroesophageal reflux (GERD) can benefit greatly from rolled oats. Rolled oats, being low in total fat, help to control GERD symptoms like heartburn.

7. Smooth Bowel Function:

The high fiber count of rolled oats facilitates regular and healthy bowel functioning. Oats contain a good amount of soluble as well as insoluble fiber. Since insoluble fiber doesn’t dissolve in water, its juices are absorbed from the spongy texture. This way, it makes the stool heavier and increases the pace of their passage through the gut, thus relieving constipation.

8. Reduced Cholesterol:

Among the wide variety of cereal grains, oats carry the highest amount of soluble fiber (4). The gel-like structure of this fiber transits the intestinal tract. This way, it traps the substances causing a rise in blood cholesterol levels.

9. Athletic Performance:

Akin to other cereal grains, rolled oats are a rich source of carbohydrates. These carbohydrates give the body the calories to meet the energy needs of the body. Specific studies have revealed that rolled oats alter the metabolism in a favorable way. Eating them 45 minutes to an hour before exercise provides enhanced performance.

10. Protects Your Skin:

In addition to the above mentioned nutritional benefits, oats also benefit the skin. It has been proved through research that applying oats on dry, irritated and itchy skin can provide instant relief. Stirring raw rolled oats into hot baths can relieve symptoms of chickenpox in children. Besides, many people blend it with honey and yogurt to prepare DIY facial mask and exfoliator. The starch level of oats not only nourishes the skin but also forms a barrier that helps to lock the moisture into the skin. Moreover, the rough fibrous husk works as an effective exfoliator to get rid of dead skin cells.

Are Rolled Oats Expensive?

Rolled oats are available in different varieties in the market. These can be obtained as brown oats, organic rolled oats, and plain rolled oats. Prices vary for fine, pinhead, and medium; oat bran and kiln-dried oat bran and oat flakes. The price for rolled oats depends upon the variety you choose to buy. Also, different stores offer these varieties at different prices.

These days, online stores also offer rolled oats at competitive prices. It has become easier to compare the prices and get the best deals for your purchase while sitting at home. Moreover, these online stores also offer attractive deals and discounts on purchase. Therefore, make a careful choice when shopping this wonderful and healthy cereal.

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by Maanasi Radhakrishnan via STYLECRAZE