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Oats
Oats
Oats is a kind of cereal grain which is suitable for human consumption as oatmeal. Oats is one of the quickest and healthiest breakfasts and is used to make a variety of recipes like porridge, upma or idli.
Traditionally, Oats have been used since long and are considered as a good source of energy that are useful in weight management. They also help to regulate cholesterol levels thereby keeping the heart healthy. Oats can also be taken by diabetics as they are effective in regulating the blood sugar levels.
Using Oats along with honey as a face scrub might also be beneficial in managing various skin problems[1-5][8].
Traditionally, Oats have been used since long and are considered as a good source of energy that are useful in weight management. They also help to regulate cholesterol levels thereby keeping the heart healthy. Oats can also be taken by diabetics as they are effective in regulating the blood sugar levels.
Using Oats along with honey as a face scrub might also be beneficial in managing various skin problems[1-5][8].
What are the synonyms of Oats?
Avena sativa
What is the source of Oats?
Plant Based
Benefits of Oats
Modern Science View
Oats are effective in the management of constipation. β-glucan in Oats is a fiber that does not get digested in the small intestine and is passed into the large intestine. This adds bulk to the stool and improves stool consistency. Thus, Oats have a laxative effect and helps in easy passage of stools[3][6].
Modern Science View
Oats are effective in the management of diabetes. β-glucan in Oats is a fiber that does not get digested in the small intestine. It helps to control the sudden elevation in glucose levels after meals. Oats are also a rich source of magnesium which helps in glucose and insulin metabolism. It also helps in the long-lasting secretion of insulin for inhibiting the glucose production in the body for a longer duration[3][4][5].
Ayurvedic View
Oats help to reduce blood sugar level when used in the daily diet. According to Ayurveda, diabetes is due to an aggravation of Vata and impaired digestion. Impaired digestion leads to an accumulation of Ama (toxic remains in the body due to improper digestion) in the pancreatic cells and impairs the function of insulin. Eating cooked Oats help to correct impaired digestion due to its Deepan (appetizer) and Pachan (digestive) properties. This reduces Ama and improves the function of insulin, thus reducing blood sugar level.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain a normal blood sugar level.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain a normal blood sugar level.
Modern Science View
Oats are effective in lowering cholesterol. β-glucan in Oats reduces the cholesterol levels in the body. Oats are a rich source of fiber. These fibers have a reduced rate of absorption in the small intestine. It promotes the metabolism of bile acids and fats. This increases its excretion through stools. Oats have antioxidant property that prevents lipid peroxidation. This reduces the damage associated with high cholesterol[3][4].
Ayurvedic View
Oats help to control high cholesterol. High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products or Ama (toxic remains in the body due to improper digestion). This causes accumulation of bad cholesterol and blockage in the blood vessels. Oats help to improve Agni (digestive fire) and reduce Ama. This is due to its Deepan (appetizer) and Pachan (digestive) properties.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain normal cholesterol level.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain normal cholesterol level.
Modern Science View
Oats are effective in the management of heart disease. β-glucan in Oats reduces the cholesterol levels in the body. This prevents the deposition of cholesterol in the arteries. Thus, inhibits plaque formation. Due to its antioxidant property, it inhibits lipid peroxidation that damages the blood vessels. Thus, Oats reduce the risk of atherosclerosis[3][4].
Ayurvedic View
Oats help to reduce the risk of heart diseases by controlling high cholesterol. High cholesterol is due to an imbalance of Pachak Agni (digestive fire). Impaired digestion at the tissue level produces excess waste products or Ama (toxic remains in the body due to improper digestion). This causes accumulation of bad cholesterol and blockage in the blood vessels. Oats help to improve Agni (digestive fire) and reduce Ama. This is due to its Deepan (appetizer) and Pachan (digestive) properties. It also helps to remove blockage from the blood vessels by eliminating toxins. This reduces the risk of heart diseases.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain a healthy heart.
Tips:
1. Take 1 -1/2 cups of cooked Oats.
2. Have it in your breakfast once a day to maintain a healthy heart.
Modern Science View
Oats might be beneficial in the management of ulcerative colitis. It is associated with the inflammation and ulcer formation in the inner lining of the colon. Carboxylic acids in Oats prevent colon diseases. Butyric acid strengthens the mucus membrane of the colon and reduces the risk of ulcer formation[3][7].
Ayurvedic View
Oats is useful to manage the symptoms of Ulcerative colitis. According to Ayurveda, the symptoms of Ulcerative colitis is similar to Grahni (IBD). It is caused by an imbalance of Panchak agni (digestive fire). Oats help to improve Pachak agni and correct the symptoms of Ulcerative colitis.
Tip
Take 1 -1/2 cups of cooked Oats.
Have it in your breakfast once a day to manage the symptoms of ulcerative colitis.
Tip
Take 1 -1/2 cups of cooked Oats.
Have it in your breakfast once a day to manage the symptoms of ulcerative colitis.
Ayurvedic View
Oats is useful to manage the symptoms of anxiety. According to Ayurveda, Vata governs all the movement and actions of the body and nervous system respectively. Anxiety is mainly due to Vata imbalance. Oats help to balance Vata and gives a calming effect on the nervous system.
How effective is Oats?
Likely effective
Diabetes, Heart disease, High cholesterol, Stomach cancer
Likely ineffective
Cancer of colon and rectum, Hypertension (high blood pressure)
Insufficient evidence
Anxiety, Constipation, Ulcerative colitis
Precautions when using Oats
Advice from Experts
Modern Science View
1. Avoid eating Oats if you have a problem with chewing, poorly chewed Oats may cause intestinal blockage[3].
2. Avoid eating Oats if you have a problem in the digestive tract including the esophagus, stomach, and intestines[3].
2. Avoid eating Oats if you have a problem in the digestive tract including the esophagus, stomach, and intestines[3].
Side Effects
Important
Modern Science View
1. Intestinal gas
2. Bloating[3]
2. Bloating[3]
How to use Oats
1. Oats Kheer
a. Take 1 ½ cup of milk in a pan and bring it to boil on a medium flame.
b. Add 2-3 teaspoons of Oats to it.
c. Cook on a low flame.
d. Add sugar as per your taste.
e. Have this in your breakfast.
2. Oats Poha
a. Take ½ teaspoon of Olive oil in a frying pan.
b. Saute all the vegetables (onion, tomatoes, carrot, etc) in the frying pan.
c. Add 2-3 teaspoon of Oats to it.
d. Add 1 cup of water.
e. Cook all the ingredients well.
3. Oats Capsule
a. Take 1-2 capsule of Oats.
b. Swallow it with water after taking light food.
a. Take 1 ½ cup of milk in a pan and bring it to boil on a medium flame.
b. Add 2-3 teaspoons of Oats to it.
c. Cook on a low flame.
d. Add sugar as per your taste.
e. Have this in your breakfast.
2. Oats Poha
a. Take ½ teaspoon of Olive oil in a frying pan.
b. Saute all the vegetables (onion, tomatoes, carrot, etc) in the frying pan.
c. Add 2-3 teaspoon of Oats to it.
d. Add 1 cup of water.
e. Cook all the ingredients well.
3. Oats Capsule
a. Take 1-2 capsule of Oats.
b. Swallow it with water after taking light food.
Benefits of Oats
Modern Science View
Oats might be beneficial for the topical management of skin diseases. It helps to strengthen the barrier on the skin and thus protects the skin. It also helps in the formation of new skin cells. It helps to regulate the oil and pH balance of the skin. Oatmeal extract helps to reduce dryness of the skin[3][8].
Tips:
1. Take 1/2 -1 teaspoon of Oats.
2. Add honey to it and make a paste.
3. Apply on the skin.
4. Let it sit for 20-30 minutes.
5. Wash thoroughly with tap water and pat dry.
Tips:
1. Take 1/2 -1 teaspoon of Oats.
2. Add honey to it and make a paste.
3. Apply on the skin.
4. Let it sit for 20-30 minutes.
5. Wash thoroughly with tap water and pat dry.
How effective is Oats?
Insufficient evidence
Skin disorders
How to use Oats
1. Oats-curd face scrub
a. Take ½ -1 teaspoon of Oats.
b. Add 1 teaspoon of thick curd to it.
c. Gently massage on the face and neck for 4-5 minutes.
d. Wash thoroughly with tap water.
e. Use this remedy 2-3 times a week to exfoliate your skin and to get rid of suntanned and oily skin.
2. Oats honey face pack
a. Take ½ -1 teaspoon of Oats.
b. Add besan or gram flour to it.
c. Also, add honey to it.
d. Apply on the face and neck and wait for 4-5 minutes.
e. Wash thoroughly with tap water.
f. Use this remedy 2-3 times a week to get manage acne, dull and oily skin.
a. Take ½ -1 teaspoon of Oats.
b. Add 1 teaspoon of thick curd to it.
c. Gently massage on the face and neck for 4-5 minutes.
d. Wash thoroughly with tap water.
e. Use this remedy 2-3 times a week to exfoliate your skin and to get rid of suntanned and oily skin.
2. Oats honey face pack
a. Take ½ -1 teaspoon of Oats.
b. Add besan or gram flour to it.
c. Also, add honey to it.
d. Apply on the face and neck and wait for 4-5 minutes.
e. Wash thoroughly with tap water.
f. Use this remedy 2-3 times a week to get manage acne, dull and oily skin.
Frequently asked questions
Modern Science View
It is healthy to eat Oats everyday. Oats contain some soluble and insoluble fibres. It is advised to start Oats with small quantity and slowly increase the amount. Oats is a healthy breakfast.
Modern Science View
Fibres present in Oats work better to manage constipation and give you a healthy digestive system. It also helps to manage your cholesterol and blood glucose levels. If you include Oats in your daily breakfast every morning it will help you stay fit, healthy and active.
Modern Science View
Oats (Avena sativa) is a class of cereal grain essentially grown for human consumption. Oats has a balanced composition of nutrients consisting of dietary fibres (beta glucan), proteins with amino acids and carbohydrates. Oats also contain a high amount of Oat lipids especially unsaturated fatty acids, vitamins (Vitamin E), minerals (iron, calcium) and various phytochemicals[9][10].
Modern Science View
There is no scientific evidence on the shelf life or expiry of Oats and its use for consumption or external applications.
Ayurvedic View
No, Oats do not cause vomiting. It helps in healthy digestion by improving digestive fire. This is due to its Deepan (appetizer) and Pachan (digestive) properties.
Modern Science View
Oats is found to be quite effective in weight loss due to the presence of certain constituent (Beta-glucan) which helps in regulating the metabolism, reducing abdominal fat and keeping a check on cholesterol levels. Oats also contain dietary fibres which helps to suppress hunger by giving a feeling of fullness and reduces total calorie intake[4-6].
Ayurvedic View
Weight gain is a condition that occurs due to weak or poor digestion, resulting in the accumulation of toxins in the form of excess fat or Ama (toxin remains in the body due to incomplete digestion). Oats help to reduce weight due to its Deepan (appetizer) property. It helps to improve the digestive fire and thus the metabolism. This helps to remove toxins from the body. It also enhances stool production and helps to remove it from the intestines, thus resulting in weight loss.
Ayurvedic View
No, in fact, it helps to control pimples or acne when applied externally. It helps to control excess oil in the skin and reduces clogs. This is due to its Kapha balancing property.
Modern Science View
Yes, a mixture of oats and milk has moisturizing effects on the skin due to the anti-inflammatory property of Oats. It helps to moisturize dry and rough skin[7][8].
Ayurvedic View
Oats and Milk can be used together as it nourishes the skin and helps to reduce inflammation because of its Sita (cold) nature. The paste of Milk and Oats reduce dryness and helps to retain moisture in the skin.
References
- Sepideh M, Sadegh K.Study of pharmacological effect of Avena sativa: A review.Der Pharmacia Lettre, 2016, 8 (9):137-140.
- Singh R, De S, Belkheir A.Avena sativa (Oat), a potential neutraceutical and therapeutic agent: an overview.Crit Rev Food Sci Nutr. 2013;53(2):126-44.
- WebMD.Oats: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].
- Chang HC, Huang CN, Yeh DM, et al.Oat prevents obesity and abdominal fat distribution, and improves liver function in humans. Plant Foods Hum Nutr.2013;68(1):18-23.
- Varma P, Bhankharia H, Bhatia S. Oats:A multi-functional grain.J Clin Prev Cardiol.2016;5:9-17
- Rebello CJ, Johnson WD, Martin CK, et al. Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial.J Am Coll Nutr.2016;35(1):41-9.
- Criquet M, Roure R, Dayan L, et al.Safety and efficacy of personal care products containing colloidal oatmeal. Clin Cosmet Investig Dermatol.2012; 5:183-93.
- Reynertson KA, Garay M, Nebus J, et al.Anti-inflammatory activities of colloidal oatmeal (Avena sativa) contribute to the effectiveness of oats in treatment of itch associated with dry, irritated skin.J Drugs Dermatol.2015;14(1):43-8.
- Singh R, De S, Belkheir A. Avena sativa (Oat), a potential nutraceutical and therapeutic agent: an overview. Crit Rev Food Sci Nutr.2013;53(2):126-44.
- Rasane P, Jha A, Sabikhi L, et al.Nutritional advantages of oats and opportunities for its processing as value added foods - a review. J Food Sci Technol.2015;52(2):662-75.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.