What happens to your body when you eat oats regularly?

Eating oats, scientifically known as Avena sativaRegularly provides fiber that supports heart and digestive health. May not be suitable for people with gluten sensitivity.

The gel-like beta-glucan compound in soluble fiber (dissolves easily in water) helps reduce low-density lipoprotein (LDL) cholesterol. It is the combination of fat and protein that makes up cholesterol in the body.

Lowering LDL cholesterol, also known as “bad” cholesterol, reduces the risk of heart disease and other cardiovascular diseases.

Beta-glucan found in oats also reduces sugar in the digestive system. In a 2018 study, participants saw a reduction in bad LDL cholesterol after eating 3 grams of oat beta-glucan daily.

High levels of magnesium, potassium and iron in oats support heart function. For this reason, oats are often incorporated into heart-healthy diets.

Magnesium is a vitamin that is not found in high quantities in many other foods. It is necessary for the transport of magnesium and potassium ions. These ions support your nerves, muscles, and heart rhythm.

Oats are a great source of soluble and insoluble fiber. The fiber in oats is especially beneficial for elderly people who may suffer from digestive problems as they age.

Soluble fiber slows digestion and helps you absorb nutrients. Insoluble fiber enables you to have smooth bowel movements.

Fiber consumption prevents constipation and promotes intestinal health. The fiber in oats also has prebiotic effects that support beneficial gut bacteria, enhancing digestion.

Prebiotics found in oats may prevent the development of cancer and cardiovascular disease.

Oats are full of fiber, which helps your body feel full faster. The carbohydrates in oats help your body absorb energy consistently, preventing you from craving too much sugar throughout the day. This is especially true for meals like oatmeal made with raw oats rather than instant oats.

The protein in oats helps increase your metabolism. By keeping you full and providing energy, the protein in oats can help your body build more lean muscle mass than visceral fat.

However, how full you feel from oats depends on your consumption. Instant oatmeal may not keep you as full as a meal containing rolled oats.

Eating oats may regulate blood sugar. Soluble fiber in oats, especially the polysaccharide beta-glucan, forms a sticky gelatinous substance in the digestive tract. It slows the absorption of glucose (sugar) into the bloodstream.

This gradual release of glucose prevents sharp spikes in blood sugar and insulin levels. If you have type 2 diabetes, incorporating oats into your diet can help you manage your blood sugar.

Researchers found that people with diabetes who added more oats to their diets saw a decrease in hemoglobin A1c (HbA1C). HbA1C is a measure of blood sugar.

Oats are full of many vitamins and minerals that make them an essential part of a complete diet.

Here are the nutritional details for one cup of raw oats:

• Calories: 303
• fat: 5 grams (g)
• Sodium: 5 milligrams (mg)
• Carbohydrates: 54 grams
• Fiber: 8 grams
• Added sugars: 0 grams
• protein: 10 grams
• Calcium: 41.6 mg
• iron: 3.4 mg
• Selenium: 23.1 micrograms (mcg)

Oats are a source of magnesium, iron, zinc and folate. Selenium is a mineral that has antioxidant effects that help prevent cardiovascular disease and cognitive decline. It may also play a small role in preventing infertility in men.

Oats contain avenanthramide compounds that prevent inflammation. It may help prevent infection, but more research is needed.

The gluten in oats can cause side effects in people with celiac disease or gluten sensitivity. The compound avenin found in oats has properties similar to gluten. Side effects may include bloating, gas, and constipation.

Irritable bowel syndrome (IBS) and other digestive diseases may also cause discomfort.

You may have an oat allergy if you experience a rash or difficulty breathing after eating oats. Oats are also commonly produced near wheat products, which may pose a risk to people with wheat allergies.

Gluten-free oats are another option to avoid discomfort. Other alternative grains include quinoa, rice, amaranth and millet. You may experience digestive symptoms from eating food contaminated with gluten if you have a gluten sensitivity.

Oats are a versatile ingredient that can boost nutrition in many meals. You can eat it for breakfast, as a snack, or as a drink.

You can store oats in an airtight container to protect them from moisture and insects. For long-term storage, it is best to freeze or refrigerate them.

You can enjoy oats in many ways, including:

• Add oats to smoothies.
• Use oats in baking poultry, fish, or tofu.
• Make energy balls using oats, nuts and dried fruits.
• Prepare oat milk by mixing soaked oats with cold water (add a little dates and vanilla for sweetness), then filter the oats.
• Try different forms of oats, including steel-cut oats and quick oats.
• Enjoy oat bran in cereal, bread and smoothies.

Oats have also been used to treat skin diseases. Colloidal oatmeal is made from ground whole oats, creating a powdery texture, to treat atopic dermatitis and psoriasis flare-ups. It also treats any roughness in your skin’s texture.