What are the benefits of oats?

Oats provide a healthy, slow release of carbohydrates; they're low in fat, and an ideal breakfast dish.

Oats are a significant source fiber, which is about half soluble and half insoluble. One component of the soluble fiber is beta-glucans, which has proven effective in lowering blood cholesterol. Soluble fiber breaks down as it passes through the digestive tract, forming a gel that traps some substances, such as cholesterol-rich bile acids, reducing the absorption of cholesterol into the bloodstream. The bad cholesterol (LDL) is trapped, without lowering good cholesterol (HDL). The beta-glucan gel also increases the viscosity of the contents of the digestive tract, slowing down digestion, prolonging the absorption of carbohydrates into the bloodstream, slowing the rise in blood glucose levels following a meal, delaying its decline to pre-meal levels, and avoiding dramatic changes in blood sugar levels. The gel delays stomach emptying, making you feel full longer, which helps with weight loss. Oat beta-glucan can enhance the ability of certain human immune cells to navigate to the site of a bacterial infection, resulting in faster healing. The insoluble fibers in oats may also reduce carcinogens in the gastrointestinal tract, reduce high blood pressure, and keep bowel movements regular. Rather than dissolving in water, insoluble fiber absorbs many times its own weight of liquid. It makes stools heavier and speeds their passage through the intestines, relieving constipation. Oats contain hundreds of phytochemicals. Oats are one of the best sources of tocotrienols, antioxidants that together with tocopherols form vitamin E. The tocotrienols inhibit cholesterol synthesis and lower blood cholesterol. The antioxidants in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. Phytoestrogen compounds in oats, called lignans, may decrease the risk of hormone-related diseases such as breast cancer. Fiber also decreases circulating estrogen levels, which may lower the risk of Breast cancer. Eating oats 45 minutes to one hour before exercise of moderate intensity can favorably alter metabolism and enhance performance. Oats have a higher concentration of protein than other cereals, with a good balance of essential fatty acids. They're a good source of essential vitamins such as thiamine, folate, biotin, pantothenic acid, and vitamin E. They also contain zinc, selenium, copper, iron, manganese, and magnesium.

Old-fashioned or rolled oats are less processed than quick oats; therefore, they have more nutrients. They are pre-steamed to make for faster cooking, but a bit thicker and larger flakes (and thus take a little longer than quick oats), but they are heartier and more flavorful. Steel-cut oats or Irish oats are oat groats (whole oats) that have been chopped into pieces, but not cooked or rolled. They are the most nutritious, as well as the most flavorful and the heartiest, with a chewy texture. They take the longest to cook.