Oat Efficacy and Maintaining the Oat Milk Diet

Health / Life

A bowl of oats. / Photo by: Getty Images


Both oatmeals and oats may provide benefits for our digestive system, partly because it can increase the viscosity of the digestive tract. “Viscosity” means the content thickness and their likelihood to flow too slowly or too quickly in the digestive tract. If there is little viscosity, it means that it can quickly flow. Along with a quick flow is the increased possible difficulty when it comes to regulation of blood sugar. 

The reason why one feels a sense of fullness when eating oats is that of its healthy passage in the digestive tract.

Oats Nutrition Facts and Health Benefits

An oatmeal breakfast. / Photo by: Getty Images


Oats are rich in fiber called beta-glucan. It is known to lower the bad cholesterol level. In one cup of dry coats or 81 grams of dry oats, it already contains 7.5 grams of fiber. The suggested daily intake of fiber is 38 grams for men and 25 grams for women.

Oats are also rich in minerals, antioxidants, and vitamins. The oats nutrition in 100 grams of oats contain:

31 percent copper
246 percent manganese
14 percent folate
8 percent riboflavin
13 percent pantothenic acid
51 percent of the daily recommended intake of thiamine
26 percent iron
44 percent magnesium
5 percent niacin
6 percent vitamin B6
52 percent phosphorus
12 percent potassium
26 percent zinc

One cup of dry coats contains 297 calories.

What is an Oat Milk Diet?

Types of non-dairy milk including oat milk. / Photo by: Getty Images


An oat milk is composed of whole groats or steel-cut oats soaked in water, blended, and strained using a special nut milk bag or a cheesecloth. Maintaining an oat milk diet means using oat milk as meal replacements to encourage weight loss. It is also good for a healthy weight management, reducing cholesterol, and lowering the risk of cancer.

Other Oat Diet Variations

Milk and oatmeal cookies. / Photo by: Getty Images


There are several variations of the oat diet. In one variation, you only eat oatmeal during the first week. The following weeks, you can eat three times of oatmeal every day along with other foods, consuming about 1,300 calories every day. 

The calorie content of this type of diet is actually lower than recommended and it may not provide the necessary amounts of nutrients in a day.

Another healthier oat diet version would be eating oatmeal for two meals in a day and eat a nutritious dinner, consisting of lean protein. You can opt for a skinless chicken breast or fish and vegetables and brown rice.

Eating Oat for Digestion

Oatmeal and blueberries. / Photo by: Getty Images


Maintaining oats diet can improve one’s satiety or feeling of fullness. It also improves diet quality, general metabolic health, cardiovascular, and digestive system. Some choose to eat oat for digestion because it contains fiber to keep one’s gastrointestinal tract smoothly running. They can also reduce the occurrence of constipation.

The Best of Oat Roasting -How to Roast Oats

Roasted oat with raisins and chocolate. / Photo by: Getty Images


Oat roasting enhances the nutty flavor of the oats and its color will turn light brown. One can either roast rolled, whole, or steel-cut oats. To roast coats, measure the needed amount of oats you want into the skillet. Next, place the skillet on a burner and use only a medium heat.

Constantly stir the oats for three minutes until they smell toasty or turn light brown. Rely on your smell and sight to determine the desired roast. Once roasted, use the oats in the recipe you prefer and store it in an airtight container.

Are There Oat Side Effects?

A man cannot close his pants due to his bloated stomach. / Photo by: Getty Images


Oat is safe for most people, even for breastfeeding and pregnant women. However, some may experience the oat side effects, which are bloating and intestinal gas. You can minimize these side effects if you begin with a low dose and slowly increase the desired amount of oats that you want to eat.

Those with swallowing problems, it is best to avoid eating this kind of food because it may lead to intestine blockage.