15 Evidence-Based Health Benefits of Oatmeal and Oats

There are a lot of health benefits of oatmeal. In fact, oat is a great gift of nature, which is very beneficial to the human body and it is considered to be a very nutritious grain.

Oats are used worldwide in the form of cookies, oat grain bread or in various other forms of food.

In this article I’m going to discuss:

  • Health Benefits of Oatmeal
  • Possible Side Effects of Oatmeal and how to minimize them
  • How to Incorporate Oatmeal in Your Daily Diet (in 4 ways)

Keep reading…

Experts say oatmeal is a magical ingredient that is rich in vitamins, minerals, fiber, and antioxidants. That is why oatmeal is considered a treasure for health.

Nutrients and Minerals in Oats:

Here are some of the major nutrients found in half a cup (73 grams) of dry Oats:

Vitamin B39%
Vitamin B510%

Why oats or oatmeal is important for your health?

The scientific name of Oat is Avena Sativa and various studies regarding the uses of oats have proven beneficial effects on human health, which can be described as such. (1)

Let’s take a look at:

Health Benefits of Oatmeals and Oats:

1. Oatmeal Prevents you from Hypertension

Health Benefits of Oatmeal

Oatmeal is said to be a stockpile of antioxidants and beneficial substances like polyphenols.

There is also a special and important antioxidant avenanthramide, which is found completely in oatmeal.

Avenanthramides reduces blood pressure levels and improves blood flow, helping to prepare nitric oxide.


In the oatmeal, a type of soluble fiber, “Beta-Glucan”, is found in large quantities, which can lower bad cholesterol levels and reduces hypertension in adults. (2)

2. Oatmeal is a Complete and Filling Diet for Breakfast

Health Benefits of Oatmeal

Breakfast is regarded as the most important diet of the day, So many medical experts agree in this regard.

But is it really worth the daily Oatmeal breakfast? So decide for yourself.

Oatmeal has been considered a nutritious breakfast for years, it is a fiber food that does not let you starve for a long time and makes you feel better.

Here’s how…

Beta-Glucans, which are found in oatmeal, promotes the release of a hormone called Peptide-YY also called PYY, which helps reduce many calories throughout the day by reducing your appetite.

Hence, you feel full for the whole day and limit your food intake.

This is why athletes and diet followers choose oatmeal breakfast in the morning.

3. Oatmeal Improves Skin Health

Benefits of oatmeal for skin

Oatmeal is recognized as a means of improving skin health. In addition, colloidal oatmeal has been used as a cure for dry and itchy skin for many years.

Oatmeal has a good treatment for skin problems such as dry and irritated skin, pimples or itching, it also helps to achieve healthy skin. (3) (4)

Here’s how…

It contains many vitamins and other ingredients such as zinc, which removes toxins and other harmful ingredients from the skin.

Similarly, manganese eliminates swelling and edema, while also helping to heal wounds, bruises, burns, and other minor bruises.

Read Also: 7 Causes of Dark Circles under Eyes and Home Treatment

4. Oatmeal Helps you Relieve Constipation

Health benefits of oatmeal

Do you feel after eating, there is a brick in the stomach?

 If your intestines don’t work, then, of course, you suffer from constipation, and the biggest reason for this is to include very small amounts of fiber in your daily diet.

Experts say some of the fiber’s ingredients are not digested, which in turn helps the digestive tract to digest faster, reducing the chance of constipation.

So, to get rid of constipation permanently, you need to include fiber-rich foods in your daily diet.

And, there is no better choice than oats or oatmeal for fiber intake.

Oatmeal is the best diet for getting fiber in your food that helps you in getting rid of constipation and other bowel diseases. (5)

Here’s how it works:

One cup of oats or oatmeal contains two grams of insoluble while two grams of soluble fiber.

Insoluble fiber helps to get food from the stomach to the intestines while the other type of fiber is dissolved in water and then produces a gel-type substance.

This gel-type substance works effectively against constipation.

Hence, you can get rid of this deadly disease of constipation.

5. Oatmeal is the Best Diet for Muscles Health

health benefits of oatmeal

Yes, Oatmeal is the best diet for muscle health and it is the best breakfast diet for most of the athletes, players and the like.

Normally, 8 tablespoons of oatmeal provide the body with 15% of the recommended daily intake of protein, vitamin E, antioxidants as well as other ingredients to rebuild muscles quickly. (6)

6. Oatmeal Increases Physical Energy

Oatmeal is rich in carbohydrates, which provide more energy to the body.


The use of relatively dry portions keeps the stomach full and does not cause a loss of physical energy.

Did you Know?
The energy of the human body depends on the nucleotide, called adenosine triphosphate. That increases the importance of oatmeal because oatmeal works as a raw material for the production of adenosine triphosphate.

7. Oatmeal Helps you Lose weight

Oatmeal a low-cost diet, otherwise you may have to spend more money to lose weight.

To follow a healthy lifestyle and diet plan, it is recommended that you also workout on a daily basis.

In that way, you will be able to keep your body fit and strong.

However, Daily use of oatmeal speeds up the body’s weight loss process by improving metabolism.

Eating oatmeal at breakfast keeps the stomach full for a longer period of time, cause no desire to eat something else.

Likewise, carbohydrates control the appetite of food while keeping the blood sugar level stable, which not only accelerates metabolism but also prevents the storage of fat in the body. (7)

Additionally, oatmeal helps lower blood sugar levels, as well as improves insulin sensitivity.

And it is considered to be the best diet especially for people who are overweight due to Type 2 Diabetes. (8)

Read Also: How to Lose Belly Fat in a Week (The Definitive Guide)

8. Oats or Oatmeal is the Best Diet for Children Health

Health Benefits of Oatmeal

Oatmeal containing breakfast for children is associated with better diet quality and a higher intake of key nutrients compared to other breakfasts for children.  (9)

You can use oats in a variety of ways for your children, but oatmeal pudding (Kheer or Firni) can be the best diet for children.

The method to make firni is really easy.

Here’s how you can make it:

Soak any quantity of oats in water so that the top of the skin of oats is softened and can be removed easily.

Then add it to the milk, cook it for 2-3 boils and add sugar or honey (as you like).

Serve to your kid when it becomes cool.

The benefits?

By fulfilling the nutritional needs of children, it is also useful to treat chest and stomach disorders.

This pudding helps relieve Cough, asthma, headache in the summer season, thirst and gastrointestinal pain in children—all together.

This light diet is also useful to treat patients with stomach ulcer patients.

9. Oatmeal is a Natural Treatment for Cancer

Health Benefits of Oatmeal

“Eating a cup of oatmeal daily can help prevent cancer”

The claim came from medical research conducted in the United States.

Harvard University research suggests that the use of porridge reduces the risk of death from cancer.

After analyzing 12 research reports on 8 million people, it was revealed that eating 70 grams of porridge daily reduces the risk of death by 22% and cancer risk by 20%.

Researchers said there was strong evidence that the use of grains such as oatmeal, wheat, etc. leads to better health and reduced the risk of death from various diseases, such as cancer. (10)

10. Oatmeal is the Enemy of Cholesterol and Obesity

Oatmeal is useful in treating diabetes, cholesterol, and obesity.

Various earlier reports have revealed that normal consumption of oatmeal in breakfast increases metabolism efficiency, which makes the stomach feel fuller and the fat dissolves faster.

Experiments have shown that the fibers found in it slow the process of absorbing starch from food by staying for long in the stomach.

It is therefore helpful in preventing obesity and abdominal fat distribution. (11)

The antioxidants contained in it reduce the risk of damage to blood vessels by free radicals.

Similarly, the fiber contained in it reduces bad cholesterol (LDL) levels in the body, which also reduces the risk of heart disease and stroke. (12)

11. Oatmeal Protects you from Heart Attack and Stroke:

Health Benefits of Oatmeal

If you are reading this article from start, I can definitely say you would like to eat oatmeal at breakfast.

If so, the good news is:

This habit can help protect against heart attack and stroke.

This was revealed in a Medical Research conducted in Canada:

St. Michael’s Hospital reports that eating oatmeal in breakfast is the best start of the day that lowers the levels of LDL Cholesterol that is harmful to the body.


LDL Cholesterol accumulation causes blockage in the blood vessels, making you more prone to stroke.

Research has shown that oatmeal eating habits protect you from blood vessel diseases; hence, reducing the chances of Heart Attack.

12. Oatmeal Improve Nutrients Digestibility

Eating oatmeal keeps the stomach and intestinal functions strong, while it protects against various digestive problems.

With eliminating digestive problems, oatmeal improves overall gut health to increase nutrient digestibility of food. (13)

Nutritionists recommend 25 to 35 milligrams of fiber per day for a healthy body, which is an ideal amount for digestion.

But even a small amount of oatmeal is sufficient to meet 20% of the daily fiber requirements.

Did you Know?
Due to the nutritional importance of oatmeal, January is celebrated as the National Oatmeal Month in some countries. This month, residents in European countries try different ways to add oats to their diet.

13. Oatmeal Prevents you from Gallbladder Stone

Excess amount of Bile Acid causes stone in the gallbladder (especially in women)

Here the oatmeal comes in:


Oatmeal contains a large amount of soluble dietary fiber and this fiber prevents women from gallbladder stones. (14)

Here’s how…

Due to the high amount of soluble fiber in oats, food moves rapidly in the intestines and reduces the release of Bile Acid in the gallbladder that causes stone in it.

The people who use oatmeal in their diet reduce the risk of gallbladder stones by 13%.

14. Oatmeal Reduces Blood Pressure and Blood Sugar

Health Benefits of Oatmeal

Oatmeal is full of antioxidants that help reduce blood pressure, edema, and itching by purifying the blood. (15)

Moreover, the Beta Glycogen in oatmeal reduces the blood sugar level.

15. Oatmeal Helps you Relieve Joint Pain

Health Benefits of Oatmeal

Oatmeal contains a good amount of Copper and Phosphorus. And copper is useful in joint pain, while phosphorus is essential for the repairing of every damaged cell in the body.

Resultantly, oatmeal helps you a lot in maintaining your joints’ health.

In addition to it, oatmeal plays an important role in making cell membranes and keeping the nervous system healthy.

Side Effects of Oatmeal (and how to minimize them):

In fact, there are no side effects of oatmeal for most people. But, when there is an excessive intake of oatmeal; it can have some negative effects.

Here are some of the possible side effects of excessive oatmeal intake:

  • Intake of heavy oatmeal doses is harmful to diabetics as it can drastically reduce blood sugar levels.
  • Breastfeeding mothers should not use oatmeal in any form because it reduces the amount of milk.
  • However, the women who have extra milk in their breasts, they can use oatmeal (as a benefit) to reduce the excess amount of breast milk.
  • Oatmeal’s fiber content hinders the absorption of other nutrients in the body.
  • So, if you are using oatmeal in your diet, maintain a gap of two hours in oatmeal and other foods and medications, etc.
Oatmeal can protect against cancer, and relieve constipation. Since oat contains a good amount of phosphorus and copper, it helps you protect from joint pain and bone diseases while it strengthens the bones. The use of this natural diet also helps in preventing dullness and wrinkles. In short, this simple diet can be a complete package for your good health.

How to Incorporate Oatmeal in Your Daily Diet: (in 4 ways)

1. Oats Porridge — Oatmeal

The basic idea regarding oats diet is to eat it in the form of porridge twice or once a day.

The Oatmeal Diet Plan consists of two steps:

Step 1: In the first week, eat three times daily instead of just a regular meal. You should eat raw oats instead of the refined ones.

Moreover, you can eat some fruit and snacks along with oatmeal.

Step 2: After the first week you will eat oatmeal three times a day. In the second week, you can eat oatmeal once a day or twice.

However, along with oatmeal, you should also eat healthy and low-fat foods.

In addition to oat porridge, you can use oat in your daily diet.

2. Oats Boiled Water: A cool deal for the summer!

Oatmeal has many anti-cancer ingredients that increase its value. By using carbon dioxide gas in its water, it can be used as a cold beverage.

It’s useful at breakfast.

However, oats water has many benefits too:

  • For patients, oat-water is extremely useful and nutritious. Oat-water is useful for Diarrhea, gastrointestinal pain, and intestinal inflammation.
  • The oats water helps you relieve diarrhea, nasal infections, flu, and gastrointestinal pain.
  • If oats are boiled with chamomile flowers, it is the best remedy to get rid of kidney stones.

How can you make oats water?

Boil 100 grams of oats in four liters (i.e. sixteen glasses) of water in a pot to make oats water. When the water is reduced to half, take it off.

You can also use it as simple.

 If you add two ounces of dried figs to the boiling oats-water, then the water helps you relieve constipation.

Two ounces of raisins can also be added to make it more powerful and healthy.

The Dosage: Drinking a cup of this water three to four times a day is a normal dose.

3. Green Oats Powder or Sattu Juice

Health Benefits of Oatmeal

When fresh or dried oats are fried and ground in a spice mill, it is called Green Oats Powder Drink, or Sattu Juice in India and Pakistan.

There is a delicious summer drink used in the subcontinent that is called Sattu ka Sharbat (Fried Oats Drink).

To make sattu or Green Oats Powder Drink, shallow fry the green oats on a frying pan then grind them to make a rough powder.

This powder is called sattu. Sattu can be used as a drink or you can use it in a variety of ways.

For instance, if you want to make a drink of sattu, you can make it with jaggery syrup. This drink will soothe your thirst and reduce heat in the hot sizzling days of summer. 

If you want to eat sattu, mix it well with Desi Ghee (Clarified Butter) to make a fine dough. Now you can add sugar according to your taste.

Here you go…

A Unique delicacy is ready for you that is healthier and cheaper for children and adults as compared to other supermarket products, bakery products and the like.

However, it is always better to make your own or buy from a village than to buy it from the supermarket.

4. Oats-Banana Smoothie

Health Benefits of Oatmeal

If you have ever had a banana shake or a oats shake, you may have ever drunk a banana oats shake.

While banana shake has many health benefits, it is also a great diet for the hot season this summer.

Banana Shake can be used at any time, as it is rich in nutrition, sweetness, and power.

This shake is very easy to prepare, and there is no drink parallel to its taste.


  • 2 Bananas
  • A cup of raw oatmeal (canned packs available in the market)
  • A cup of yogurt
  • A cup of milk
  • 2 tablespoons of Honey
  • Sugar: as per your taste (if you are diabetic, skip the sugar)

If desired, you can add dry fruit to this shake as well.

How to Prepare Oats Banana Smoothie:

Blend all ingredients at once.

Now, a healthy and delicious smoothie is ready to drink.

You can drink this smoothie shake by adding ice into it, or you can drink as it is.

Here’s The Next Step…

Now I want to listen from you.

Have you enjoyed reading the health benefits of oatmeal in this article?

For which purpose are you going to try oats first?

Are you going to start eating oatmeal at breakfast?

Or maybe you want to take oats in the form of Oats Banana Smoothie or Sattu Juice?

 Either way, let me know by leaving a comment below right now.

Asif Alee

Asif Alee is a freelance researcher and writer in the field of Alternative Medicine, Natural Health, Food, and Nutrition.He is passionate about helping people improve and maintain their health by using Natural Food and Remedies composed of Natural Herbs.When he’s not writing, he enjoys swimming, cycling, and hanging out with his friends and family.

One thought on “15 Evidence-Based Health Benefits of Oatmeal and Oats

  • April 11, 2020 at 7:53 pm

    continuously i used to read smaller articles that
    also clear their motive, and that is also happening with
    this post which I am reading at this time.


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