Oatmeal has many science-backed health benefits, including weight loss, decreased risk of heart disease, and lowered blood sugar.
Oatmeal is a popular breakfast food consisting of oats and a liquid, such as water, cow’s milk, or plant-based milk. Full of nutrients and fiber, oats are one of the most nutritious whole grain foods a person can consume.
Oatmeal contains high levels of antioxidants. Specifically, it contains avenanthramides, a type of polyphenol that exists almost exclusively in oats.
Avenanthramides can benefit people by:
- increasing the production of nitric oxide, which can lower blood pressure
- improving blood flow
- reducing inflammation and itching
Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response and possibly reduce blood sugar.
People with type 2 diabetes may find that incorporating oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish.
A review of research on oatmeal’s benefits for people with type 2 diabetes found that it improves blood sugar management.
Oatmeal is a nutrient-rich food that contains many vitamins and minerals while being low in calories.
Eating low calorie foods that are high in nutrients can provide a person with the nutrients their body needs while helping them lose or maintain a healthy weight.
Oatmeal
There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content.
A recent review found that beta-glucan from oatmeal significantly reduced total cholesterol and LDL cholesterol, or “bad cholesterol,” but did not affect HDL cholesterol, or “good cholesterol.
Most of the studies used a dose of 3 grams of beta-glucan, which is the amount found in about 1 cup of uncooked oats
Beta-glucan decreased low-density lipoprotein cholesterol, or “bad cholesterol,” but did not affect high-density lipoprotein cholesterol, or “good cholesterol.”
The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract.
The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.
Oatmeal is rich in soluble fiber, so people tend to feel full more quickly after eating it than other foods. Feeling full
Constipation is a common gastrointestinal problem that affects many people. The soluble fiber found in oats may help prevent it.
Supplements containing soluble fiber increase stool frequency and improve stool consistency in people with chronic constipation. However, no high-quality studies have examined oats specifically.
Oatmeal includes several key nutrients.
According to the
- 159 calories
- 5.55 g of protein
- 3.98 g of dietary fiber
- 3.18 g of fat
- 27.4 g of carbohydrates
Oatmeal is available in several different varieties, including:
- oat groats
- steel-cut
- crushed
- rolled
Oat groats, which consist of whole oats, take the longest to cook. On the other hand, steel-cut, crushed, and rolled oats take less time to prepare.
Unless the packaging says otherwise, oatmeal can be made by boiling oats in cow’s milk, plant-based milk, or water. Cooking times will vary, but they can range from 10 to 60 minutes.
To cook oatmeal, a person should follow the instructions on the packaging. The steps will usually involve:
- bringing 1.5 cups of milk or water to the boil
- stirring in one-half of a cup of oats
- reducing the heat to medium
- simmering for 10 to 20 minutes for steel-cut, crushed, or rolled oats
- simmering for 50 to 60 minutes for oat groat
- stirring in additional optional ingredients, such as spices or sweeteners
Although instant oatmeal varieties usually cook quickly, they are also the most processed. Instant oatmeal often contains added sugar and preservatives.
Oatmeal is delicious with different topics and flavors, including:
- fruits such as bananas, blueberries, strawberries, and raspberries
- spices such as cinnamon and nutmeg
- protein powder for extra protein
- nuts and seeds such as chia seeds or almond flakes
- nut butter such as almond butter
- natural sweeteners such as honey
Is it beneficial to eat oatmeal every day?
Eating oatmeal daily as a breakfast option is a healthy choice. Oatmeal contains various vitamins and minerals, is high in fiber, and reduces blood sugar.
What are the main benefits of oatmeal for the body?
The main benefit of oatmeal is its high soluble fiber content, known as beta-glucan. Beta-glucan can help lower blood sugar and cholesterol levels, reducing the risk of type 2 diabetes and heart disease.
Are there risks with eating oatmeal?
Oatmeal may cause bloating due to its high fiber content.
Oatmeal is one of the most nutritious breakfast foods. It may help people lose weight, reduce their risk of heart disease, and lower their blood sugar levels.
Choosing less processed oatmeal varieties and limiting added sugars is best.
