Discover the Power of Avena Sativa Benefits

avena sativa benefits

Avena sativa or otherwise known as oats is a kind of cereal grain commonly eaten as a highly nutritious food throughout the world. But there are numerous health benefits of Avena sativa that are backed by science. These may include lowered levels of blood sugar, improved cardiovascular health, and weight loss as well as others. But how does it work? Continue reading to learn more.

In this article, we’ll explore some of the most common Avena sativa benefits backed by research. But before we get into how Avena sativa can benefit human health, it’s worth knowing exactly what it is and what nutritional value it holds. So, let’s get started.

What is Avena sativa?

Avena sativa or oats is a cereal plant species that belongs to the grass family. It goes with many other names including Hafer, Avena, and Ma-Karasu-mugi as well as others. The plant is known for its highly nutritious cereal grains.

Various parts of the plants are used in foods, supplements, and medicines, including:

  • Whole seeds or oats
  • The outer layers of the seeds or oats bran
  • Stems and leaves of the plants or oat straw

Unlike other cereal grains such as barley and wheat, Avena sativa can grow in climates with lowered temperatures and rain, making it accessible in comparatively cooler countries such as Sweden, Finland, and Canada.

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Avena sativa is widely available in different varieties including groats, rolled oats, steel-cut oats, and more. It is also sold in the form of tinctures, powders, and capsules.

Nutritional value of Avena sativa

Avena sativa is densely packed with:

  • High-quality protein
  • Dietary fiber
  • Essential fats 
  • Beta-glucan - a particular type of fiber that is considered to be heart-healthy
  • Minerals 
  • Polysaccharides 
  • Antioxidants
  • Saponins 
  • Flavonoids
  • Sterols

Avena sativa benefits

Although the benefits of Avena sativa depend on the parts you choose to add to your regular diet, here are some that are usually found common.

Avena sativa may improve insulin response and help in sugar control

Avena sativa contains a special soluble fiber known as beta-glucan that can favorably affect insulin response and also help keep blood sugar levels in a healthy state, making it highly beneficial for people with insulin resistance or high sugar levels.

A 2015 research review published in the Nutrients investigating the effects of Avena sativa on people with type 2 diabetes concluded that Avena sativa has the capacity to control blood sugar levels


Avena sativa may improve cholesterol levels 

Avena sativa and the beta-glucan content it contains have been shown to improve cholesterol levels. Research suggests that Avena reduces “bad cholesterol” or low-density lipoprotein (LDL) cholesterol but does not affect “good cholesterol” or high-density lipoprotein (HDL) cholesterol. 

A 2014 research review published in The American Journal of Clinical Nutrition confirmed that Avena sativa can lower cholesterol levels when supplemented with a dose of 3 grams or more of soluble fiber beta-glucan per day.

Avena sativa may promote digestive health

The fiber content in Avena sativa forms a gel-like semi-solid substance when it absorbs water. This substance serves as great food for healthy gut bacteria, benefiting positive bacterial growth and a healthy gut. 

A small 2015 clinical study in The British Journal of Nutrition examining the effects of Avena sativa on bacterial growth showed that it could possess prebiotic properties.

Avena sativa may aid in natural weight loss

Avena sativa is densely loaded with soluble fiber, especially beta-glucan, which can make people full more quickly compared to other foods. This can help a person reduce his or her portion size and lose weight naturally.

A 2014 study in Nutrition Journal investigating the effect of Avena on appetite found that Avena sativa can improve appetite control and could be used as an important natural agent for reducing appetite

Avena sativa may help relieve constipation

Constipation is a common digestive issue, affecting almost each and every person at some point in life. The high fiber content in Aveva sativa forms a gel-like substance with water molecules, which can help keep waste products moving in the gut, making it highly beneficial for preventing and relieving constipation.

How to use Avena sativa

Avena sativa can be used in a number of different ways. Method of use and dosages widely vary depending on the variety you are choosing, age, and purpose.

However, in general, for supplementary extract forms, a dosage of 800 mg to 1600 mg seems to be mostly recommended by clinicians. It’s recommended to consult with a certified natural healthcare provider to determine your best possible method of use and dosage. 

Side effects and precautions

Avena sativa is generally considered safe and well-tolerable for most people. Side effects are minimal and easily reversible such as bloating, flatulence, and anal irritation.

People with gastrointestinal problems such as intestinal obstructions should avoid taking it. People with known allergies to the grass family should also avoid using it. It’s always best to consult with a professional natural healthcare provider prior to using Avena sativa or any herbal supplements.

Final words 

Avena sativa is one of the most nutritious foods with various potential benefits. These include improving insulin response, reducing cholesterol levels, improving digestive health, and relieving constipation as well as others. Consider working with a certified natural medicine practitioner to determine your best possible method of use and dosage.

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