Oatmeal’s Health Benefits: A Nutritionist’s Explanation - Global Continent

Oatmeal’s Health Benefits: A Nutritionist’s Explanation

Plus, healthy ways to incorporate it into your diet.

You’re not alone if you want comfort food like oatmeal. According to a Business Insider report, during the peak of the COVID-19 epidemic, Americans ate more dry cereals, particularly oatmeal. And there are compelling arguments to maintain this trend in light of what the study on the advantages of oatmeal tells us

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In addition to being tasty and cozy, oatmeal is also highly healthy for you and has more uses than you would realize. Here are five good reasons to include oatmeal in your diet, along with several healthy ways to do so — even outside of breakfast.

Oatmeal Is Nutrient-Rich

A half cup of dry, quick-cooking oats has roughly 150 calories, 5 grams of plant protein, 27 grams of carbohydrates, 4 grams of satisfying fiber, and a few grams of fat, according to the United States Department of Agriculture (USDA). Iron, magnesium, zinc, selenium, B vitamins, as well as trace levels of calcium and potassium, are also found in abundance in oats. For a dish with very little calories, that vitamin and mineral combination is amazing. Oatmeal is a nutrient-dense ingredient because of all of this.

Oatmeal Provides Antioxidants

A 2018 research that appeared in the journal Food Research International discovered that the polyphenol antioxidants in oats had both anti-inflammatory and antioxidant activities. Polyphenols have been found to lessen oxidative stress at the cellular level, assisting in the prevention of aging and illness. (In essence, oxidative stress is an imbalance between the body’s ability to fight off free radicals that cause cell damage and the generation of those free radicals.)

Additionally, according to a 2017 research in the journal Oxidative Medicine and Cellular Longevity, polyphenols have been related to protection against heart disease, stroke, type 2 diabetes, and obesity because of their bodyguard-like properties.

Oatmeal Supports Weight Control

Oatmeal really aids in weight control, which may surprise you if you’ve avoided it because of its high carb count. Regular oatmeal eaters have smaller waist circumferences, lower body mass indices, and lower body weights, according to a 2015 research in the journal Nutrition Research. Additionally, they do better on the USDA’s Healthy Eating Index, a gauge of the general effectiveness of the diet.

One reason oatmeal aids good weight control and better overall nutrition is that it is a complete grain. That’s because whole grains maintain their integrity, meaning they keep both fiber and essential nutrients, unlike processed grains, which are devoid of their bran and germ.

According to a small research published in the journal Appetite in 2016, oatmeal can have a good impact on satiety, the sense of fullness that lasts after eating, which is useful for weight control. Following the consumption of either oatmeal or oranges, another morning food, the researchers compared the levels of hunger and fullness in the participants. The conclusion: Those who ate oatmeal had higher fullness and were also less inclined to graze after breakfast.

Oatmeal’s Beta-Glucan Fiber Is Health-Protective

About 14% of the recommended daily fiber intake comes from a half cup of oats, but the fiber in oatmeal has a special protective quality. Oatmeal includes beta-glucan, a fiber that has been demonstrated to not only support healthy immunological function but also lower blood levels of cholesterol and blood sugar, according to a 2019 research from the journal Annals of the National Institute of Hygiene. These factors suggest that regularly eating oatmeal may help reduce the chance of developing type 2 diabetes and heart disease.

The article goes on to describe how beta-glucan also functions as an antioxidant. In this capacity, it has been related to preventing artery hardening as well as neurological illnesses like Alzheimer’s disease. Additionally, beta-glucan functions as a prebiotic, reduces inflammation in the stomach, and aids in maintaining healthy digestive function. Prebiotics fundamentally support the growth of good bacteria in the stomach while nourishing protective microorganisms.

In a report from 2020 that was published in the Canadian Journal of Diabetes, researchers examined the use of oats as a temporary intervention in people with type 2 diabetes. Consuming oatmeal significantly reduced blood sugar levels and enhanced insulin sensitivity. Researchers came to the conclusion that oatmeal may be used as a tool to both prevent and treat diabetes and claim that the impact is caused in part by beta-glucan.

Oatmeal May Help You Live Longer

According to a 2019 meta-analysis that was published in the European Journal of Preventive Cardiology, eating oatmeal may reduce your chance of dying from any cause, including heart disease, which is the main killer in the US. To ascertain the connection between particular meals and either overall mortality or cardiovascular disease, the researchers looked at 33 earlier studies. They discovered a connection between consuming whole grains, especially oatmeal for breakfast, and a decreased risk of dying from all causes, including heart disease.

All Unsweetened Oatmeals Are Good Choices

If steel-cut oats are superior to other kinds of oatmeal, people frequently question me. The Oldways Whole Grains Council listed many varieties of oats. They clarified that groats, or oat kernels, are chopped into two or three pieces using a sharp steel blade to make steel-cut oats, also known as Irish oatmeal. Oatmeal of this kind is denser and requires a little more time to cook.

The other varieties of unsweetened oatmeal are Scottish, which is a rough, stone-ground kind, and old-fashioned rolled oats, which are oat groats that have been heated and then rolled into flakes. Instant oatmeal is just rolled oats that have been finely diced, whereas quick or instant rolled oats have even thinner flakes.

Steel-cut oats are theoretically less processed than other varieties, but all of them are still entire grains. Additionally, a half cup of old-fashioned oats and steel-cut oats have essentially identical nutritional profiles on the USDA websites. In other words, as long as it’s unsweetened, you may select any variety and reap the same advantages. Purchasing unsweetened oatmeal also gives you the freedom to decide on the kind and quantity of sweetener you use, if any.

Healthy Ways To Eat Oatmeal

You can jazz up a warm cup of oatmeal to start your day by adding nutritious extras. For instance, you may add a little maple syrup, anti-inflammatory cinnamon or ginger, and fresh fruit to your porridge. Add nuts, seeds, or nut/seed butter for a boost of plant protein and a healthy fat.

Even shredded or finely chopped vegetables can be included. Many people now prefer zucchini oats, or “zoats,” for breakfast. Simply use a box grater to shred raw zucchini, then incorporate it immediately.

And if you want to increase the protein content of the dish, even more, mix the dry, old-fashioned rolled oats with plant protein powder before adding the hot water. For overnight oats, chill your preferred mixture while you sleep and eat when chilled.

It can go well with savory items to combine with oatmeal. Cook it simply, then top it with roasted or sautéed vegetables and herbs, an egg, beans, lentils, or tofu for protein, and avocado slices or a drizzle of pesto for beneficial fats. Rolled oats may also be used in vegetarian burger patties and as a replacement for breadcrumbs in a variety of dishes, including casseroles and meatballs (or meatless balls).

There are various cuisines that call for old-fashioned rolled oats as an ingredient. They may be mixed with cinnamon and almond butter to make a crumble-like topping for warmed fruit. For energy balls, pancakes, and baked goods including cookies, bars, banana bread, and muffins, rolled oats or oat flour work well as well.

With so many delicious ways to eat oats, reaping the health advantages of this beneficial food is simple.