Favorite Dish in the Year of the Horse 2026: Doctor Reveals the Main Benefit of Oats 0 8

What are the benefits of oats?

The healthiest option, says Valentina Karpova, is whole oats, as its husk and germ contain trace elements and vitamins. Oat flakes and muesli are more impoverished products.

Oats contain protein, linoleic acid, lecithin, fiber, vitamins A, B group, E, K, and PP, mineral substances (sodium, potassium, magnesium, calcium, iron), and other vital nutrients for the human body. Vitamin A is involved in the formation of visual pigments that regulate the eye's adaptation to darkness. B vitamins restore energy, help combat excess weight, and improve the function of the heart muscle. Vitamin E aids in better absorption of proteins, fats, carbohydrates, and vitamins A and D. Vitamin K provides energy to the body. Vitamin PP regulates hematopoiesis.

The rich content of trace elements, organic acids, and vitamins in oats positively affects the entire body. For instance, magnesium is necessary for improving the functioning of the heart and nervous systems, metabolism; calcium is essential for regulating muscle and nervous system activity; other trace elements strengthen blood vessel walls and the musculoskeletal system. In just 100 grams of oat groats, there is more than 250% of the daily norm of manganese, an important element for maintaining the health of connective tissues, cartilage, and bones.

Oats are also beneficial in treating many diseases. For example, oatmeal can be used as an anti-inflammatory agent for gastrointestinal tract disorders. This is all thanks to enzymes that improve the absorption of carbohydrates and many vitamins. Oatmeal is often introduced into the diet after surgeries, in cases of poisoning to improve digestion, and in therapeutic dietary programs.

The fiber contained in oatmeal, when consumed regularly, helps avoid irritable bowel syndrome, constipation, and bloating. The complex carbohydrates in oatmeal provide a feeling of fullness for long hours and prevent sharp spikes in blood sugar, lowering cholesterol levels in the blood—this porridge is also beneficial for those suffering from diabetes.

What harm can oatmeal cause?

Is there any harm from oatmeal? There is some harm, but it is not as significant as the health benefits. With frequent consumption of oatmeal, phytic acid, which is part of it, accumulates in the body and causes calcium depletion from bone tissue. Also, oat flakes and grains are not recommended for people with gluten intolerance—celiac disease. In this condition, the intestinal villi stop functioning, which leads to nutrients no longer being absorbed and entering the body, disrupting intestinal function.

“Do not buy a large quantity of oat flakes at once. The shelf life of a cardboard package is about six months, and after opening, it is two to four months. If there are dark spots on the grains or flakes, or they have a rancid or moldy smell, they should not be consumed,” says Valentina Karpova.

Which oatmeal to choose in the store?

On store shelves, you can find three main types of oatmeal: groats, Hercules, and instant flakes. It is better to choose groats, as they retain more nutrients and help you stay full longer. If you prefer instant flakes, make sure they do not contain sugar and preservatives. Avoid products with additives, as chemical flavorings and colorings can cause allergic reactions and reduce benefits. Also, try not to buy oatmeal with added salt or sweeteners.

Five Simple and Delicious Oatmeal Dishes

Oatmeal with fruits. Pour boiling water or milk over the oatmeal (about 1:2), let it steep for 5–10 minutes. Add fresh or dried fruits (banana, apple, raisins), and you can add a little honey or sugar.
Oat pancakes. Mix oatmeal with an egg, a small amount of milk or kefir, and add a pinch of baking soda or baking powder. Fry in a pan like regular pancakes. Serve with jam or sour cream.
Oat cookies. Mix oatmeal with an egg, sugar (or honey), and you can add a little oil. Form small patties and bake in the oven at 180 degrees for 15–20 minutes.
Oat smoothie. Soak oatmeal in milk or yogurt for 10–15 minutes. Add a banana, berries, or other fruits, and blend. You will get a thick and healthy drink.
Oat casserole. Mix oatmeal with an egg, milk, cottage cheese (optional), and fruits. Place in a baking dish and bake in the oven at 180 degrees for 20–25 minutes. You can sprinkle with cinnamon or nuts on top.