If you’ve ever had breakfast with a healthy food enthusiast, you’ve probably seen oatmeal on their plate. Soaked overnight, baked into muffins, or blended into waffles - this versatile food offers endless meal options. It’s no wonder, then, that oatmeal has lately become one of the most beloved healthy dishes. But do oats really deliver on the promise to improve our health? Let’s find out more about what happens when you eat oatmeal every day.
Oats are a nutritious whole-grain food packed with vitamins, minerals, and fiber. Eating oatmeal can help regulate blood sugar, lower cholesterol levels, and improve your skin health. Besides, it is a very filling meal that will keep your hunger at bay if you are on a weight loss journey. On top of that, you can have it in many shapes (granola bars, cookies, muffins) and combine it with various toppings (fruits, nuts, or yogurt) to keep your meal flavorful.
Indeed, oatmeal is one of the healthiest breakfast options on the market. Provided that you consume it in moderation and don’t neglect other nutritious dishes, you can feel numerous health benefits of eating a bowl of oats with milk every morning.
Oats can have a significant antioxidant effect on your body due to their high levels of polyphenols. Moreover, they contain a rare group of alkaloids called avenanthramides, which can be found in almost no other food.
Studies have found that avenanthramides can increase the production of nitric oxide gas, which leads to better blood flow and lower blood pressure levels. Additionally, they have anti-inflammatory and anti-itching effects.
High blood cholesterol is one of the main risk factors for the leading cause of death worldwide - cardiovascular disease. Oats contain beta-glucan, a type of soluble fiber that is scientifically proven to reduce both bad and total cholesterol levels. By increasing the release of bile acids, the beta-glucan fiber reduces the circulation of cholesterol in the blood.
Furthermore, oats can prevent the oxidation of bad cholesterol (LDL). This is another essential step towards lowering the risk of heart attacks, strokes, heart tissue damage, and artery inflammation.
Oats are especially beneficial for individuals struggling with type 2 diabetes or obesity. The beta-glucan fiber found in oats can delay the absorption of glucose, which leads to the effective reduction of blood sugar levels.
Additionally, beta-glucan can help type 2 diabetes patients by increasing insulin sensitivity.
Oats have a well-balanced nutrient composition. Consuming oatmeal is incredibly beneficial to our health because this dish is a source of fiber (including beta-glucan fiber) and carbs.
This whole-grain food is loaded with healthy components, such as vitamins, minerals, and antioxidant plant compounds. Moreover, oats are a great source of essential amino acids and high-quality proteins.
Oatmeal is simultaneously a tasty and very filling food. Therefore, including it in your daily menu can help you consume fewer calories throughout the day and reach your weight loss goal.
The beta-glucan found in oats encourages the release of a satiety hormone (peptide YY) responsible for reducing calorie intake and preventing obesity. This fiber can delay the time your stomach needs to empty of food, which causes a feeling of fullness and decreases appetite.
Oatmeal is a great meal choice for people who aim to lose weight because it can help reduce belly fat rapidly. Since oats are rich in fiber, this food can keep your stomach full for a long time. Eating a bowl of oats with different toppings on an empty stomach in the morning helps weight loss in the long run by controlling appetite.
According to a 2013 study in Plant Foods for Human Nutrition, oatmeal can prevent abdominal fat distribution. The research data in this study shows that the regular consumption of beta glucan-containing oat cereal helped participants reduce their body fat and waist-to-hip ratio.
The nutritious benefits of oatmeal are primarily linked to its status as a high-carb food. However, oats also contain a considerable amount of quality protein. The major legume-like protein found in oats, avenalin, is found exclusively in this food. The carb-to-protein ratio in oatmeal may vary depending on the type of oats and their preparation.
You can enjoy oatmeal at any time of the day that suits your personal schedule and dietary goals. For example, taking an overnight oatmeal or oat-based smoothie first thing in the morning helps you sustain your energy throughout the day. You can also have a granola bar or an oat-based cookie as a quick snack for a perfect energy boost in the middle of a stressful day at work.
Oats are also the go-to food for every fitness enthusiast. They provide your body with the carbs required to maintain energy during heavy exercise or accelerate muscle recovery afterward.
As a 100% whole-grain food with almost no processing, oats are rightfully considered a natural superfood. A bowl of oats is packed with fiber, vitamins, and minerals. What makes this food special is its high level of beta-glucan, a soluble fiber almost exclusively found in oats. In addition, oats are high in protein and low in sodium.
Oats are taking the healthy food world by storm for a good reason. Experts have confirmed that oatmeal has numerous benefits for your health. Whether you simply need a high-carb meal to get you through a long day or aim to reduce cholesterol levels, oatmeal is a great choice of food to start your day with.