Health Benefits of Oatmeal - CalorieBee - Diet & Exercise
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Health Benefits of Oatmeal

Rajan is a botany and chemistry major. He has worked as a poultry breeder for 23 years, breeding layer and broiler parents.

About Oats and Oatmeal

Oats, or white oats as they are also known, are the seeds of the plant Avena sativa. The best way to consume oats is to eat freshly cooked oatmeal. It is a perfect way to start a day. Nuts or fruits can be added as preferred.

Instant oatmeal is a product that is made by partially cooking oats, and then drying them. It is usually sweetened and flavoured.

Oatmeal has found renewed interest because of its various health benefits. It is made by grinding oat grains called oat groats.

Types of Oats

The various types of oats are :

Oat Groats

These are simple whole oat grains minus the hulls. These take the longest to cook.

Steel Cut Oats

When the oat groats are cut into 3–4 pieces by a steel blade, they produce the steel cut oats. They are quicker to cook than the oat groats and are also referred to as Irish oatmeal.

Rolled Oats

When the oat groats are steamed and flattened between rollers producing flakes, the product is known as rolled oats. These cook faster as a larger area is exposed to cooking and also stay fresh longer as the oils are stabilized due to the processing.

They are of two types⁠—the first variety is called old fashioned rolled oats, which is made by steaming the whole oat groats to partially cook them and then flattening them with rollers, while the second variety is called quick-cooking rolled oats. These use steel-cut oats, which are passed through the steaming to partially cook them and then flattening process.

Instant Oats

They are rolled oats, but the flakes are thinner. They are also steamed longer so that they cook almost instantly.

Scottish Oatmeal

If the oats are stone ground instead of cutting them with a steel blade to produce various different sized oat pieces, Scottish oatmeal is produced.

Oatmeal Nutritional Benefits

  • Rich in soluble and insoluble fiber.
  • Low in calories and sodium.
  • Free of cholesterol.
  • Contains a large number of phytochemicals.
  • Rich in vitamin B complex, folic acid, biotin, and vitamin E.
  • High in complex carbohydrates.

Nutrient Levels in Oats

Source : WHFoods (Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA)

 Oats 

 

Amount = 1.00 cup cooked

 

 

Total weight = 234.00 gms

 

 

 

 

Basic Components

 

 

Nutrient

Amount

%DV

Calories

166.14

9.23

Calories from fat

32.01

 

Calories from saturated fat

6.53

 

Protein

5.94 g

11.88

Carbohydrates

28.08 g

9.36

Dietary fiber

3.98 g

15.92

Soluble fiber

2.34 g

 

Insoluble fiber

1.64 g

 

Sugar - total

0.63 g

 

Monosaccharides

0.05 g

 

Disaccharides

0.58 g

 

Other carbs

23.47 g

 

Fat - total

3.56 g

5.48

Saturated fat

0.73 g

3.65

Mono fat

1.02 g

4.25

Poly fat

1.31 g

5.46

Trans fatty acids

0.00 g

 

Cholesterol

0.00 mg

0

Water

195.65 g

 

Ash

 

 

Vitamins

 

 

 

 

 

Nutrient

Amount

%DV

Vitamin A IU

0.00 IU

0

Vitamin A RAE

0.00 RAE

 

A - carotenoid

0.00 RE

0

A - retinol

0.00 RE

 

A - beta carotene

0.00 mcg

 

Thiamin - B1

0.18 mg

12

Riboflavin - B2

0.04 mg

2.35

Niacin - B3

0.53 mg

2.65

Niacin equiv

0.53 mg

 

Vitamin B6

0.01 mg

0.5

Vitamin B12

0.00 mcg

0

Biotin

 

 

Vitamin C

0.00 mg

0

Vitamin D IU

 

 

Vitamin D mcg

 

 

Vitamin E alpha equiv

0.19 mg

0.95

Vitamin E IU

 

 

Vitamin E mg

 

 

Folate

14.04 mcg

3.51

Vitamin K

0.70 mcg

0.88

Pantothenic acid

0.73 mg

7.3

Minerals

 

 

 

 

 

Nutrient

Amount

%DV

Boron

 

 

Calcium

21.06 mg

2.11

Chloride

 

 

Chromium

 

 

Copper

0.17 mg

8.5

Fluoride

0.17 mg

5.67

Iodine

 

 

Iron

2.11 mg

11.72

Magnesium

63.18 mg

15.79

Manganese

1.36 mg

68

Molybdenum

 

 

Phosphorus

180.18 mg

18.02

Potassium

163.80 mg

4.68

Selenium

12.64 mcg

18.06

Sodium

166.14 mg

6.92

Zinc

2.34 mg

15.6

Oatmeal Health Benefits

Oatmeal and Cholesterol

Oats & oatmeal contain beta-glucan, a specific soluble fibre that has been shown to lower cholesterol. Studies show that those having high cholesterol and consuming one bowl of oatmeal every day—about 3 grams of soluble oat fibre—saw a reduction of 8 to 23% in their total cholesterol.

The importance of this reduction in cholesterol can be realized from the fact that a 1% drop in blood cholesterol results in a 2% lowering of the risk of developing heart disease.

That high fibre foods help to prevent heart disease has been confirmed by a study published in the Archives of Internal Medicine.

Oatmeal and Heart Disease

By preventing the free radicals from damaging the LDL cholesterol, the Avenanthramides (the antioxidant compounds in oats) help in reducing the risk of heart disease. This has been confirmed by a study in the Journal of Nutrition.

It was also found that this antioxidant action of avenanthramides was potentiated by the supplementation of vitamin C. Both of them together increased LDL protection by over 1.5 times.

Therefore it would benefit very much to drink a glass of orange juice whenever oatmeal is consumed.

It has also been found that consumption of a bowl of whole-grain cereal daily lowered the risk of heart failure by 29% in the Physicians Health Study carried over a period of almost 20 years.

Oatmeal and Immune Response

Beta-glucan, the soluble fibre, improves the response of the body's immune system to infection. This rapid response leads to faster healing.

Starting off the day with a bowl of oatmeal, therefore, may just be the right thing to do to boost the immune system response.

Oatmeal for Diabetes

Beta Glucan, by virtue of its gel-forming capacity, increases the viscosity of the food in the digestive tract, thus slowing down the absorption of carbohydrates by the body. This prevents the spikes and slumps associated with rapid carbohydrate absorption.
This regulates the blood sugar levels in those with Type 2 diabetes. Starting the day with oatmeal, therefore, is a great way to keep blood sugar levels in check throughout the day.

The high magnesium levels in oatmeal also help in the production of enzymes that control insulin secretion and the utilization of glucose by the body.

Oatmeal and Cancer

Oats contain high levels of selenium, and selenium makes for a reduced risk of colon cancer.
The fibre in oats provides appreciable breast cancer protection in premenopausal women. The lignins in oats too reduce the risk of developing breast cancer.

Studies have shown that fibre from whole grains like oats and fruits offered protection against cancer of the breast.

It has been established that women eating 13 grams of whole grain fibre per day and 6 grams of fibre from fruits had the highest percentage of reduced risk for breast cancer, in premenopausal women, in the UK Women's Cohort Study.

Another study done on postmenopausal women for more than eight years showed a 34% reduction in risk towards breast cancer when compared between those consuming the highest and lowest fruit fibre. In the same study, this protection as 50% in women who had used hormone replacement.

Oatmeal and Gout

Oatmeal does not cause gout, but it contains a moderate quantity of purines. When purines are broken down, uric acid is produced. If uric acid levels in the blood go up, it can deposit in the form of urate crystals around joints causing gout.

Hence, those people who suffer from gout may be better off by consuming it in moderation to control purine intake.

Oatmeal and Acne

Oatmeal benefits in acne by regulating the glucose levels and the insulin levels oatmeal controls inflammation. The antioxidants in oats also reduce inflammation.

Using an oatmeal facial mask controls acne by removing excess oil, killing bacteria, and removing dead skin cells. Oatmeal also acts as an astringent by constricting the pores.

Oatmeal and Asthma

Selenium and vitamin E are helpful in decreasing asthmatic symptoms. These are found in a good measure in oats. It has been found that children eating high amounts of whole grains and fish had about 16% fewer symptoms of wheezing (4.2% as opposed to 20% for wheezing) and about 14% fewer symptoms of asthma (2.8% as opposed to 16.7% for current asthma) than those who ate low amounts of whole grains and fish.

This was a Dutch study done on about 600 Dutch children aged 8–13 years. The International Study On allergy and Asthma In Childhood concluded that increased consumption of whole grains and fish could reduce the risk of childhood asthma by about 50%.

Homemade Masala Oats Breakfast

Fibre in Oats

The soluble fibre in oats aids in reducing blood pressure, cholesterol, and high blood sugar. It also aids in keeping hunger away for longer periods, thus reducing the urge to eat, which is of benefit to those who are obese and want to lose weight.

The insoluble fibre corrects and normalizes the bowel movements and relieves constipation.

Oats: A Good Alternative to Wheat in Adults and Children With Celiac Disease

Recent studies show that though oats contain small amounts of gluten, they are well tolerated by adults and children suffering from celiac disease.

A study was undertaken in which one group was given a completely gluten-free diet without oats while the other group was given a wheat-free diet that was supplemented with oat products.

This study was carried out over a period of one year. It showed that both groups had a normal immune system as well as healed mucosal lining of the small intestines.

Oats Chilla (Pancake)

Oatmeal Allergy

The protein in oats, avenin, may cause allergic symptoms like rashes, mouth and lip swelling, and other skin lesions; or cough, runny nose, breathing difficulties, and other respiratory distresses; or gastrointestinal upsets like diarrhoea, nausea, vomiting, bloating, and/or stomachache.

References

  • http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=ShowDetailView&TermToSearch=17954802&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
  • (Cade JE, Burley VJ, et al., International Journal of Epidemiology)
  • Int J Cancer. 2008 Jan 15;122(2):403-12
  • Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904. 2003.
  • Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women's Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] . 2007. PMID:17251246.
  • Chen CY, Milbury PE, Kwak HK, Collins FW, Samuel P, Blumberg JB. Avenanthramides phenolic acids from oats are bioavailable and act synergistically with vitamin C to enhance hamster and human LDL resistance to oxidation. J Nutr. 2004 Jun;134(6):1459-66. 2004. PMID:15186945.
  • Djoussé L, Gaziano JM. Breakfast cereals and risk of heart failure in the physicians' health study I. Arch Intern Med. 2007 Oct 22;167(19):2080-5. 2007. PMID:17954802.
  • Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID:16084154.
  • Hogberg L, Laurin P, Falth-Magnusson K, Grant C, Grodzinsky E, Jansson G, Ascher H, Browaldh L, Hammersjo JA, Lindberg E, Myrdal U, Stenhammar L. Oats to children with newly diagnosed coeliac disease: a randomised double blind study. Gut. 2004 May;53(5):649-654. 2004. PMID:15059781.
  • Liu RH. New finding may be key to ending confusion over link between fiber, colon cancer. American Institute for Cancer Research Press Release, November 3, 2004. 2004.
  • Tabak C, Wijga AH, de Meer G, Janssen NA, Brunekreef B, Smit HA. Diet and asthma in Dutch school children (ISAAC-2). Thorax. 2006 Dec;61(12):1048-53. Epub 2005 Oct 21. 2006. PMID:16244092.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Rajan Singh Jolly

Comments

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 03, 2013:

@Mary-Thanks for the votes and read.

@Deergha-appreciate the read and sharing. Thanks.

deergha from ...... a place beyond now and beyond here !!! on October 02, 2013:

Very informative reading as always, Rajan. Thank you. Votes up interesting and useful and shared also:-)

Mary Craig from New York on October 02, 2013:

An excellent hub on the near perfect food! Good healthy tips here as always Rajan. You'll make us healthy yet ;)

Voted up, useful, awesome, and interesting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on March 16, 2013:

Thanks Radhika and I'm glad you gleaned useful info from this read.

Thanks for visiting and sharing.

Radhika Sreekanth from Mumbai,India on March 16, 2013:

I've heard that oatmeals would remove fat from our body. I learned many more health benefits of it from this well-written hub.

Voted up, useful and interesting. Sharing too.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 26, 2013:

@ Suzie - Hi and thanks for appreciating and linking these hubs. Appreciate the sharing also.

@ vibesites - Thanks for visiting and sharing. Oats are great to start off one's day.

vibesites from United States on January 24, 2013:

As I'm into fitness, oats are good for me. It's filling as it is healthy -- good for the heart as well.

Voted up, useful and shared. :)

Suzanne Ridgeway from Dublin, Ireland on January 23, 2013:

Hi rajan,

What an interesting hub. I love porridge which is what we refer to it as and my mum swore by it to start the day with. The health benefits are incredible and so interesting. i love your style of these super informative and well researched hubs. have linked this to my oatmeal and yogurt one and will be linking your yogurt one too!!

Great job, vu, interesting, useful, shared !!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on January 14, 2013:

You are very right Devika! Breakfast is the first meal of the day and it is important that we give a healthy kickstart to our body for the entire day.

Thanks for stopping by.

Devika Primić from Dubrovnik, Croatia on January 12, 2013:

Great idea for a healthy treat, and one should carefully watch their eating habits especially breakfast being one of the important meals of the day.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 21, 2012:

Sweetie, oats can be eaten any way we want. Addition of nuts and honey does make it more palatable, even making Upma makes it easier to eat it.

Thanks for coming by and its always a pleasure.

sweetie1 from India on December 21, 2012:

Rajan,

I wont say I like eating oats despite its health benefits , but since they are so good for health so I have to eat them but we make Upma of oats , recipe of which is on the packet of every quaker oats .

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on December 01, 2012:

Hi Peggy,

As children we would be given wheat porridge or oatmeal for breakfast. So it was a second nature for me to like oatmeal as an adult. When I realized how good it was, I was glad that our mom sometimes forced us to eat it.

I'm glad you too appreciate its health value and the additions certainly make it more healthy. Thanks for all the votes, appreciation and sharing .

Peggy Woods from Houston, Texas on November 29, 2012:

When I was a kid I did not enjoy eating cooked oatmeal as a cereal but as an adult I have grown to appreciate it especially with things like cinnamon and nuts added. It is a powerhouse of good nutrients to start off one's day. Thanks for your excellent hub. Up votes and sharing.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 24, 2012:

There isn't much difference in both types of oats really, Paula. In fact rolled oats stay fresher longer. Thanks for your visit and comments.

Suzie from Carson City on October 24, 2012:

Rajan...What a great informational hub on Oatmeal....I love Oatmeal. I knew it had health benefits but certainly did not know how many!! This is music to my ears because I eat a lot of oatmeal......I usually buy the rolled oats. I bought the steel cut once as it was recommended, but I found little difference. Thank you so much...you have made my day!

Jenn-Anne on October 23, 2012:

Very interesting and informative hub! I didn't know that about oatmeal and gout! I also hadn't heard about that asthma study. Voted up!

Paul Richard Kuehn from Udorn City, Thailand on October 23, 2012:

Rajan,

This is a well-researched awesome hub on the benefits of oats and oatmeal. I have been eating oatmeal every morning for breakfast for many years and I know it has helped in reducing my blood pressure and keeping me regular. I did not know that oatmeal can be used in treating acne. I must tell my daughter about this. Voted up as awesome, shared with followers, and shared on Facebook.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 14, 2012:

@ Mama Kim - I'm glad you like the recipes enough to give them a shot. Appreciate your visit, votes and sharing.

@ Brett Tesol - Good to know you are inspired to start eating this once again. Thanks for your visit, votes and shares.

Brett C from Asia on October 13, 2012:

Although I quite like this breakfast, it is something I haven't had for a while. However, with that many health benefits, I'll be looking to find some!!

Shared, up, useful, and tweeted.

Sasha Kim on October 13, 2012:

Another fantastic health hub! I love these ^_^ I have a huge container of rolled oats in the pantry and I've been meaning to create some fun recipes out of them... this hub is fueling the fire ^_^ Thanks for all the great information. Voting a bunch and sharing

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 13, 2012:

@ StephSev - thank you for coming by.

@ anglnwu - That's wonderful, oatmeal dosa. Wow! Thanks for sparing time to read, leave your input and sharing.

@ prasetio - Glad you found it informative my friend. Appreciate your visit and votes.

prasetio30 from malang-indonesia on October 12, 2012:

Very inspiring hub. Thanks for writing and share with us. I learn many things here. Voted up!

Prasetio

anglnwu on October 12, 2012:

I enjoyed reading this. I'm a great fan of oatmeal and I try to incorporate them into my cooking, as much as possible. Recently, I even made Dosa with oatmeal. They are yummy. I also use it whenever I need to bind ground meat together. YOur hub is always so informational--rated up and shared.

Stephanie Marie Severson from Atlanta, GA on October 12, 2012:

Thank you for the great info.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 12, 2012:

@ Gypsy Rose Lee - nice to know you eat this healthy cereal. Many thanks for stopping by and passing it on.

@ Lady_E - I entirely agree with you. Oatmeal is far healthier than cornflakes. Nice to see you again.

@ GTF - glad to know you are among those who love oatmeal. Thanks for sparing time to read and comment.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 12, 2012:

@ lrc - Linda, thanks for your wonderful input. I'm glad you are motivated by these health hubs. Thanks for stopping by.

@ penlady - thank you for your wonderful comments and the visit. Appreciate the tweet.

@ thelyricwriter - thank you for the visit, the appreciation and sharing.

@ marcoujor - Maria, I'm glad you like the info. Many thanks for your visit and votes.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 12, 2012:

@ livingsta - thanks for the compliments. I'm glad you like the info. Thanks for stopping by and appreciate the sharing.

@ Mycee - thanks for coming by.

@ Crystaleyes - I do hope this hub motivated all at home. Thanks for reading and commenting.

@ healthylife - Nice to know you gleaned some info that you didn't know before. Thanks for reading and voting.

Claudia Mitchell on October 11, 2012:

I love my morning oatmeal and always knew it was good for me, just never realized how good it was for me. Interesting hub!

Elena from London, UK on October 10, 2012:

Thanks for sharing. It's nice to learn more of the health benefits of Oats..... far better than having Cornflakes for breakfast.

Gypsy Rose Lee from Daytona Beach, Florida on October 10, 2012:

Thanks Rajan for another informative and interesting hub. I love oatmeal in all kinds of ways. There were things I didn't know though so it was helpful to learn more. Passing this on.

Maria Jordan from Jeffersonville PA on October 09, 2012:

Dear Rajan,

Such a healthy, delicious and nutritious food that is so versatile. Thanks for another comprehensive review. Votede UP & UABI.

Richard Ricky Hale from West Virginia on October 09, 2012:

Rajan, awesome job on this article. Your hard work never goes unnoticed. This is a GREAT hub. I knew they were healthy, not to this magnitude. Great work all the way through, a high quality article with valuable information. Voted up, useful, awesome, interesting, and shared. Take care always.

penlady from Sacramento, CA on October 09, 2012:

Any article that can help us eat better, especially in regards to fiber, is good. However, yours is more than good: it’s excellent. Voted up, interesting, and tweeted.

Linda Crist from Central Virginia on October 09, 2012:

Hello Rajan! You have written another wonderful hub to show us that eating healthy doesn't have to be difficult. I have a long ways to go but I'm learning and your hubs are so helpful. My hub this week was about the game that food chains play with us to keep us buying the least healthy, most expensive foods. The topic - oatmeal. lol Thanks for being a great educator and writer.

healthylife2 on October 09, 2012:

Excellent hub with so much information as always! It's interesting that it's fine for children with Celiac disease and I didn't know it helped reduce the risk of breast cancer. Voted up!

crystaleyes from Earth on October 09, 2012:

Well done Rajan, informative hub on oats and oatmeal.. all at home hate oatmeal and milk.. but you have mentioned several nice recipes to try.. thanks.. voted up and useful. thanks..

Life Under Construction from Neverland on October 09, 2012:

i love to eat oats every morning! i never knew there are many types of oats!

livingsta from United Kingdom on October 09, 2012:

Interesting and useful hub. I love the layout of the hub, very well presented!

Voted up and sharing!

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 09, 2012:

@ RT - thanks for the compliments and read.

@ Bobski - glad you find this hub useful. Maybe you can put few of its ideas to benefit from them. Thanks for stopping by.

@ Jason - thanks and glad you liked.

@ Sueswan - thanks for reading.

@ jessefutch - thanks for reading and sharing.

@ Ruchira - thanks for your input and visit.

@ Conservative Lady - I appreciate all your comments and the sharing. Thanks for visiting.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 09, 2012:

@ ehealer - Hi Deborah. Juice and fruit make it all the more healthy. I hope the pancakes turn out wonderful. Thanks for the appreciative comments. Nice to see you.

@ Carol - Thanks for the fine comments. Appreciate your visit.

Rajan Singh Jolly (author) from From Mumbai, presently in Jalandhar, INDIA. on October 09, 2012:

@ John - I remember as a child I was made to eat the same for breakfast. Thanks for the read and votes.

@ Danson - Not to worry much about the allergy part. Allergies to oatmeal are far fewer. It's just that I wanted to put in a word about this.

Thanks for the read and vote.

@ dahoglund - glad you are one of those who consume this wonderful food regularly. Thanks for the read and share.

@ Bill - I believe its the healthy foods that you're consuming that is the reason for your good health, Bill. thanks for the compliments. I have to thank you and my other readers who like what I put forth. all of you have been a wonderful support.

@ donnah - glad you like the details. Thanks for stopping by.

@ Dr Pooja - I entirely agree. Oats are a wonderful and healthy way to lose weight and kick start one's day. Thanks for reading.

Sheila from Surprise Arizona - formerly resided in Washington State on October 08, 2012:

We start every morning with Oatmeal at our house - great hub very thorough. I can't fathom an oatmeal maks - maybe just because I enjoy eating so much I don't want to waste any of it. Voted Up, Useful, and Interesting. Shared with my friends too.

Ruchira from United States on October 08, 2012:

As usual....great informative hub, Rajan.

I make daliya/oats once a week with vegetables. It is delicious.

Many votes...useful

jessefutch from North Carolina on October 08, 2012:

Yes! My kids and I eat oatmeal several times a week. I make meatloaf, salmon patties, fried chicken, breaded pork chops and MANY other things using oats! I often use them instead of flour for breading and such when recipes call for it. Very versatile, very healthy and very good! Great work, voted and shared!

Sueswan on October 08, 2012:

Hi Rajan,

I like steel cut oatmeal. I cook the oatmeal with a chopped apple then I add almonds and cinnamon just before eating.

Voted up and awesome

Take care :)

Jason Matthews from North Carolina on October 08, 2012:

This is a great hub. Well researched and very detailed, yet easy to read and understand. Voted up!

Bobby from U.K on October 08, 2012:

I love this hub and you have re-ignited my love of oats. I love to make my own protein bars with whey, oats and coco powder. I suffer from asthma and didn't know about how oats can help with symptoms, I'll definitely have to start taking note of that and see if it helps. Thanks for sharing + voted up :-)

RTalloni on October 08, 2012:

Thanks for this detailed overview of oats and oatmeal. This is a great reference for making the most of this important food! Very informative in an easy to read format.

carol stanley from Arizona on October 08, 2012:

Always love your health hubs and learn something new. Keep up the great work and we all will be very healthy

Deborah from Las Vegas on October 08, 2012:

Hi Rajan, as usual, extremely well researched and organized. I love oatmeal and use it often. It's one of the few starches that doesn't spike my blood sugar. I use fruit instead of sugar, and juice instead of milk. Great hub and very useful. I am going to try the pancakes, imagine eating pancakes again! I am so excited! I bet they don't raise my blood sugar. Thanks Rajan!

Dr Pooja on October 08, 2012:

Weight watchers too must incorporate oats into their diet especially in the morning as healthy breakfast.healthy hearty hub!Voted up !

Donna Hilbrandt from Upstate New York on October 08, 2012:

Once again, you have given us a very informative hub. I had no idea how the different oatmeal choices were processed, and I found that very interesting. I eat oatmeal with blueberries and flaxseed for breakfast a few days a week. I love it! Great hub. Voted up and useful.

Bill Holland from Olympia, WA on October 08, 2012:

Yes! I eat oats too! Maybe I'm healthier than I once thought I was. :) Great information as always Rajan! I hope you are getting a great deal of views on these health hubs because they really are quite informative and important.

Best wishes to you always,

bill

Don A. Hoglund from Wisconsin Rapids on October 08, 2012:

I started eating oatmeal many years ago because it was a way of getting more fiber in my diet. At the time I did not really like the taste of oatmeal so I started cutting up apples (my favorite fruit) into it. It works out well because I can prepare it the night before and just cook it in the morning. sharing on stumpupon

Danson Wachira from Nairobi, Kenya on October 08, 2012:

High fiber foods are generally recommended to aid in digestion and learning that Oatmeal has this benefit makes it a worthy meal. I would however be very cautious of the Oatmeal Allergy, seems like it can have really bad implications. Great article, voted up and useful.

JCielo from England on October 08, 2012:

Coming from Scotland, I was brought up on porridge oats for breakfast. And my wife and I still eat a lot of porridge to this day. Wonderful hub Rajan. Voted up and much more.