The properties of oats and their benefits

Oats are one of the most popular and best-known cereals, largely thanks to the advantages they hold for health. Oats have properties that benefit our digestive system and, in addition, are considered to be one of the cereals with the best protein content. They are even good for losing weight, making them one of the healthiest, most complete and balanced cereals in existence. It is, therefore, worth bearing them in mind. 

The properties of oats

The benefits of oats are countless: they are extremely nutritious, the contain fibre and provide healthy energy thanks to the slow absorption of their carbohydrates, which enable the release of moderate yet constant energy. To this we can add the fact they are rich in minerals and vitamin B, as well as healthy fats (especially unsaturated). On the other hand (and it’s no minor matter), they are very filling.

In terms of formats, there’s good news: oats can be eaten in many different ways, which guarantees we will never get bored of them. We can find them as whole grain oats, rolled oats, oat bran, oatmeal... And each of them can be used in various recipes to see which suits us best and at what time of day.

First of all, the properties of rolled oats come from their high fibre and protein content. In addition, rolled oats are particularly good for soothing hunger, while also providing energy. With oats, as we already mentioned, the carbohydrates are absorbed slowly, which means energy is released gradually and you feel fuller. They can be used for breakfasts, desserts and even for coating foods. It is worth remembering that rolled oats are the result of the refining, grinding and processing of whole grain oats.

Oat bran, which has other notable properties, is different. The main difference compared to rolled oats is that they contain more fibre and fewer carbohydrates, something which is particularly helpful for intestinal transit. By the way, oat bran is the outer layer of the oat grain; in other words, the product obtained after refining oat grains. How do we include them in our diet? They share some options with rolled oats, since they can be consumed in oat shakes with fruit and vegetables, in breakfasts with yoghurt or as a substitute for breadcrumbs in coating foods. 

Whole grain oats, on the other hand, are an incomparably strong source of fibre, although they are not the best option if your goal is to lose weight. To eat them, they need to be soaked or cooked. They can be used in salads or combined with grains of rice, quinoa or couscous. 

Oatmeal is worth a special mention of its own. It is a less “natural” alternative because it is the result of grinding and refining (to a greater or lesser degree) of whole grain oats.  They can be used to make oatmeal pancakes, bread, cakes and confectionery, and it is much better if we can buy the wholemeal version. 

Oat milk has properties like the other formats of this cereal. This plant-based drink is light, refreshing and can be consumed by itself or combined with something else. Thanks to all of this, it is one of the most popular options among people with a vegan diet or lactose intolerance. Oat milk is obtained from rolled oats, which have been soaked in water for a specific amount of time. It can be used in creams, sauces, milkshakes or desserts. Notable benefits include the fact it hydrates, makes you feel full, is easy to digest and helps to complement the diet and regulate intestinal transit. It also helps to combat constipation and regulate sugar levels.

We shouldn’t lose sight of the fact that people who have problems with gluten should take extra care with this cereal.