Home Superfoods A to Z Oats – Avena Sativa

Oats - Avena Sativa


Oats are one of the healthiest breakfast options due to their many advantages. Oats are a kind of cereal grain that is also fed to animals. Oats that have been milled, rolled, or steel-cut become oatmeal. It may help lower the risk of several dangerous illnesses, including diabetes, obesity, and heart disease. It has sufficient fibers and minerals. They can also enhance the health of your skin and hair. Avena sativa, the botanical name for oats.

Oatmeal is a popular superfood for people who want to lose weight and manage their hunger because of its high water and soluble fiber content. 

Synonyms of Oats

  • Avena sativa
  • Porridge
  • Breakfast cereal
  • Gruel
  • Oatmeal
  • Mush
  • Pottage
  • Crowdie
  • Samp
  • Cereal
  • Indian meal

Nutritional Facts of Oats

The nutrition facts for 100 grams of raw oats are


Energy: 389 kcal
Carbohydrates: 66.3 g
Dietary fiber: 11.6 g
Fat: 6.9 g
Protein: 16.9 g

Phytochemical Constituents of Oats

  • Alkylresorcinols
  • Flavonoids
  • Lignans
  • Phenolic acids
  • Phytosterols and tocols (tocopherols and tocotrienols).

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Therapeutic Uses of Oats

  • Helps in Diabetes

The beta-glucan content of oats is very useful in regulating one’s post-meal insulin and glucose responses and preventing type 2 diabetes. Oatmeal consumption for four weeks can have tremendous effects on blood sugar stabilization.


  • Ease Constipation

Oats’ insoluble fiber content can promote intestinal health, treat irregular bowel movements, and raise the weight and water content of stool. Oats have been shown in studies to help ease constipation by facilitating stool passage.


  • Beneficial in Weight Loss

Because they are high in fiber, oats fill you up more quickly than other morning foods. Additionally, they cause a gradual release of glucose into the blood, which keeps people full for a long period and discourages binge eating.

Regular oatmeal consumers tend to maintain a constant weight and are less prone to obesity. Additionally, oats reduce belly obesity.


  • Gluten-Free Diet

Gluten-sensitive people are always looking for a nutritious gluten-free substitute and think oats are the best option for a gluten-free diet. Oats include enough minerals and fiber to satisfy the dietary needs of those with celiac disease. However, make sure that your oats are not gluten-contaminated. Before purchasing, check the product’s label or manufacturer.


  • Improve Immune Response To Infections

In the case of the immune system’s reaction to illness and infection, oats have been the subject of much investigation. The special fiber included in oatmeal, beta-glucan, effectively facilitates neutrophils’ access to the infection site and enhances their capacity to eradicate the bacteria they discover there.

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Home Remedies Oats

  • Cure for bites

Oats are proven to be a good remedy for bites. Take a small bowl of oat flour and gradually stir in cool water until you have a soft paste to create a soothing treatment for bites, rashes, and regions of the body that have been exposed to too much sun. After applying the oat paste to the problematic region of your skin gently, wait around ten minutes, and then completely wash with cool water.


  • Aid Eczema

The anti-inflammatory properties of oats also help treat eczema and other inflammatory skin diseases. Atopic dermatitis, often known as eczema, is a disorder that results in red, itchy skin. Take an oatmeal bath to get relieved from the symptoms of eczema.


  • Cure Lichen Planus

Oats are also very beneficial for lichen planus. Your skin irritation will go away if you take an oat-infused bath. Oats and warm water can be combined to make a smooth paste that can be applied to lichenoid lesions to stop itching and reduce inflammation. To achieve the intended results, this should be done frequently.


  • Moisturize Skin

Oats can hydrate the skin naturally while removing dead skin cells. They also leave a thin coating of beta-glucan on your skin. Additionally, it provides the skin with much-needed moisture by penetrating deep within.

Add 1 cup of milk, 1 tablespoon of honey, and 2 cups of oats to a bowl. Apply it to your skin, then let it sit for approximately 15 minutes. Use cool water to rinse.

Ayurvedic Aspects of Oats

When coupled with spices, oats have a muddy texture that promotes expectoration in the Kapha dosha. Additionally, with Vata, the muddy quality helps to soften the GI tract. Oats help treat Ulcerative colitis symptoms. Ayurveda claims that Ulcerative colitis symptoms are comparable to those of Grahani (IBD). A Panchak Agni imbalance is the root cause (digestive fire). Oats aid in pachak agni improvement and ulcerative colitis symptom relief.

Oats’ Deepan and Pachan qualities help to balance Ama and enhance Agni. Reestablishing equilibrium and addressing bad cholesterol issues, protects heart health.


Daily Dose:  For women, a daily fiber intake of 25 grams is advised, while for men it is 38 grams.

Side Effects of Oats

  • Oats may cause bloating

Although oats are thought to be excellent for your digestive health when eaten in more than desired quantity results in bloating. Oats have a lot of fiber, and when a person consumes it in excess this can result in an accumulation of stomach gas and cause bloating in the stomach and abdominal regions if your gut flora is unable to fully break down the fibers. Stomach aches might also result from this kind of reaction.


  • May worsen anemia

A healthy iron-rich anemia diet is advised to patients to help them recover from iron deficiency anemia, a critical health condition. However, eating oats if you already have this problem may make it worse.


  • May cause allergy 

Although oats themselves are gluten-free, many oats-based items, such as quick oats or baked goods made with oats, may contain wheat, rye, or barley, all of which contain gluten. When these goods are consumed, an allergy may develop. Additionally, some persons may be allergic to certain oat proteins, in which case allergy symptoms are also likely to manifest.

Article Written By: Dr. Sahil Gupta, Ayurvedic Allergy Specialist


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