Oatmeal, a favorite choice for many people at breakfast, is not only delicious but also packed with numerous health benefits.
It is a versatile grain that can be prepared in various ways, making it a convenient and nutritious option for people of all ages.
In this article, we will explore the different reasons that make it beneficial for your health.
Why oatmeal is good for you?
It is a favorite food for many people, as it is rich in essential nutrients and contains more protein than most other grains, in addition to being packed with various vitamins and minerals.
Therefore, it is one of the most nutritious whole grain foods that anyone can consume.
It offers many health benefits, which we will mention as follows:
Rich in minerals and vitamins
It is a high source of many vitamins and minerals, as it contains:
Manganese.
Phosphorus.
Magnesium.
Copper.
Iron.
Zinc.
Folic acid.
Vitamin B1, B5, and B6
Promotes intestinal health
It is contain soluble beta-glucan fibers that help promote regular bowel movements, thereby reducing the risk of constipation.
Additionally, It supports healthy gut bacteria, which in turn helps reduce symptoms of irritable bowel syndrome and other intestinal issues.
Lowers cholesterol
The fiber in oatmeal helps reduce cholesterol levels by 23% due to its antioxidant content. This, in turn, reduces the risk of heart diseases and strokes.
Supports heart and blood vessel health
It contains a high amount of antioxidants called avenanthramides, which are not found in other grains.
These antioxidants:
- Reduce inflammation.
- Relax heart arteries.
- Improve blood flow.
- Increase the production of nitric oxide, which helps lower blood pressure.
It is worth noting that a study found that people who consume it are 14% less likely to develop heart and vascular diseases compared to those who do not consume it.
Blood sugar control
Due to oatmeal’s high fiber content, it helps prevent blood sugar spikes, especially after meals, and improves insulin sensitivity.
This is achieved through the formation of a thick gel that delays stomach emptying and glucose absorption into the blood.
Additionally, a study found that people who consume oatmeal have a 22% lower risk of developing type 2 diabetes compared to those who do not consume oatmeal.
Weight management
It helps reduce the likelihood of feeling hungry or overeating by providing a feeling of fullness for up to 4 hours, making it an ideal choice for people trying to lose or control their weight.
Reduces belly fat
It helps reduce visceral fat, which is the fat located in the midsection and abdomen.
Healthy Ways to Incorporate Oatmeal into Your Diet
Oatmeal can be added to many delicious foods. Because it has a tasty and mild flavor, here are some ideas to try incorporating it into your meals:
- Sprinkle oatmeal on cakes or other baked goods.
- Mix it with breakfast cereals in the morning for a tasty and light meal.
- Add it to your smoothies and enjoy the delicious taste and numerous benefits.
- Mix it with protein powder, especially after finishing your workouts.
- Blend it with desserts you love.
Nutritional Values
Oatmeal boasts a balanced nutritional profile, providing the following nutrients:
- Calories: 95 calories.
- Protein: 5 grams.
- Fat: 3 grams.
- Carbohydrates: 27 grams.
- Fiber: 4 grams.
- Sugar: 1 gram.
Warnings When Buying Oatmeal
This includes the following:
- While it is gluten-free, many brands might mix it with other grains containing gluten. Therefore, if you have a gluten sensitivity, look for a gluten-free label on the nutritional label.
- Opt for steel-cut, old-fashioned, or rolled oats instead of instant and quick oats. Even though these options contain approximately the same amount of fiber, steel-cut oats have a lower glycemic index.
This means your body will digest them more slowly, helping to maintain stable blood sugar and energy levels.
How to Prepare or Cook Oatmeal?
Whole oatmeal takes longer to cook because it consists of whole oats, while steel-cut and crushed oats require less preparation time.
Oatmeal is cooked using the following steps:
- Bring 1.5 cups of milk or water to a boil.
- Add half a cup of oatmeal to the milk or water.
- Allow the oatmeal to simmer for 10 – 20 minutes for steel-cut, ground, or rolled oats.
- Optional ingredients like spices or sweeteners can be added while stirring continuously.
Can We Consumed It Every Day?
Studies suggest that oatmeal can be consumed daily due to its high fiber content, which offers many benefits to the body.
However, it’s important to be cautious of consuming excessive amounts of oatmeal as it may lead to reduced absorption of other nutrients.
What is the Recommended Amount of Oatmeal to Consume?
The recommended amount given its high fiber content, is as follows:
Men under 50 years old should consume at least 31 grams daily, while women in the same age group can consume at least 25 grams or more per day.
It’s worth noting that with 4 grams of fiber per cup, cooked oatmeal covers about 14% of the daily value, making it beneficial for your health.
In conclusion, oatmeal stands out as a rich and healthy dietary choice. Thanks to its balanced nutritional profile, rich in fiber, vitamins, and minerals, it offers numerous health benefits.
However, it’s essential to be cautious about the quantity of oatmeal consumed to ensure a balanced intake of nutrients.
As part of a balanced diet, it can be a delicious and versatile addition to your meals, making it a valuable component for overall health and well-being.
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Order today and start your journey to health and well-being!
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References:
- WebMD Editorial Contributors. (2020a, January 11). Health benefits of oatmeal. WebMD. https://www.webmd.com/diet/health-benefits-oatmeal
- Ms, H. P. (2023, November 10). 9 Health benefits of eating oats and oatmeal. Healthline. https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#how-to-use
- Rd, C. S. M. (2024, February 7). Health benefits of Oatmeal—Explained by a nutritionist. Health. https://www.health.com/nutrition/is-oatmeal-healthy
- Cd, R. L. R. (2023, February 24). Start your day with healthy oatmeal. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/start-your-day-with-healthy-oatmeal
- Migala, J. (2022, December 29). 7 Scientific health benefits of oatmeal. EverydayHealth.com. https://www.everydayhealth.com/diet-nutrition/scientific-health-benefits-of-oatmeal/
- Fletcher, J. (2023, June 9). What are the benefits of oatmeal? https://www.medicalnewstoday.com/articles/324176