10 Evidence-Based Health Benefits of Eating Instant Oatmeal
Who wouldn’t love instant oatmeal? Busy housewife, tight scheduled office workers, or active students would love instant oatmeal. Besides Health Benefits of Oatmeal In the Morning, It is able to give you nutritious meal in a short time. It is also possible to combine the instant oatmeal with your favorite fruits or the other topping. You would not easily get bored with the flexibility offered by instant oatmeal.
Nutritional information of instant oatmeal
The benefits of eating instant oatmeal come from the nutrition in it. The following are the nutrition contained by instant oatmeal according to a study from USDA.
- Calories 367
- Saturated fat 1.1 gr
- Polyunsaturated fat 2.3 gr
- Monounsaturated fat 2 gr
- Trans fat 0 gr
- Cholesterol 0 mg
- Sodium 4 mg
- Potassium 350 mg
- Carbohydrate 67 gr
- Dietary fiber 10 gr
- Sugar 1 gr
- Protein 16 gr
- Calcium 5%
- Iron 23%
- Vitamin B6 5%
- Magnesium 37%
The nutritional information is retrieved from 100 gr of instant oatmeal.
Here are health benefits of eating Instant Oatmeal:
- Lower blood pressure
Although it is in instant form, oatmeal also contains antioxidant called avenanthramides. Avenanthramides is able to produce nitric oxide. It is beneficial to lower the blood pressure. The nitric oxide will effectively loosen the blood vessel which effects the better blood circulation. The better blood circulation will give the better effect for internal organ. The most important, it will keep our heart healthy.
- Helps to lose weight
Many people include instant oatmeal to their weight loss diet. As we know, oatmeal is the potential source of dietary fiber. The high dietary fiber will not be easily digested. Therefore, it is possible for you to feel fuller a little longer. We know, regulating the portion and mealtime is important for the weight loss program.
- Good for skin
Beauty consultant frequently suggests using oatmeal as facial masker and peeling. A research in 2003 proved that oatmeal contains substance which is able to be use as treatment for any kind of skin. It is also able to reduce itchiness on skin. However, the beneficial value for skin will be more effective if the oatmeal is directly applied rather than eaten.
- Decrease the risk of asthma
Asthma is the common respiratory problem, especially for kids. The main factor of asthma is the inflammatory in the respiratory organ. A study concluded that giving oatmeal to children under 6 month will reduce the risk of asthma in children. Oatmeal has anti inflammatory property which is also useful to prevent the respiratory organ inflammatory.
- Relieve digestive problem
For digestive system, oatmeal has its laxative effect. It is able to increase the bowel movement to prevent constipation. In addition, Instant oatmeal is unexpectedly able to increase the growth of good bacteria in the digestive organs. Therefore, eating instant oatmeal is very good to maintain your healthy digestion.
- Prevent heart disease
The main culprit of heart disease is the high blood cholesterol. According to a study, oatmeal contains beta-glucan fiber. The beta-glucan fiber is bale to lower bad cholesterol. The heart attack is happened when the bad cholesterol interact with free radical. The interaction may initiate inflammation in artery and damage the tissues.
However, oatmeal also contains antioxidant and vitamin C which are able to act as anti inflammatory property. This is how eating oatmeal is able to prevent you from heart attack and strokes. For the other alternative, here are Foods That Lower Cholesterol Level
- Controls blood sugar
Besides beneficial for preventing heart disease, the beta-glucan fiber is also beneficial to control blood sugar. It is possible since the beta-glucan is able to form a gel like substance inside the digestive organ. The gel will inhibit the glucose absorption into the blood in diabetic patient to be more subtle.
- Rich of minerals
Instant oatmeal is able to provide you with ample of minerals such as selenium, manganese, calcium, and etc. The minerals are very useful to maintain strong bones, keep the nervous system work properly and, keep the muscle strength. It is also known that the minerals in oatmeal is able to improve muscle mass. It is also beneficial for muscle recovery after workout. For post workout muscle recovery, you can also take Health Benefits of Chocolate Drink
- Boost immune system
What’s more health benefits of eating Instant Oatmeal? Some studies proved that oat able to boost immunity. It is possible since oat can increase the growth of good bacteria. The good bacteria will actively fight the bad bacteria which may cause some infection. Therefore, eating oatmeal including instant oatmeal will boost your immune system.
- Provide energy
Instant oatmeal may be the most favorite simple breakfast for its quickness. However, it also has many benefits as the staple breakfast food. For breakfast, we need nutritious food which is able to boost energy. On the other hand, instant oatmeal contains complex carbohydrate and protein to energize your day.
The vitamin B is also able to improve metabolism which quickly change the carbohydrate into energy. The high dietary fiber will also enable oatmeal to give longer satiety feeling to your stomach. Therefore, grab your bowl of oatmeal and be ready for your hectic day.
Caution in eating instant oatmeal
Instant oatmeal is chosen for the tasty, healthy, and simplicity. However, don’t forget to put some fresh nutritious ingredients. For example, you can add fresh fruit such as apple mango to your oatmeal. here are the Benefits of Apple Mango. It will increase the nutritional value of the instant food. You can also add honey and cinnamon to give more flavor. Here are the Benefits of Honey and Cinnamon
On the other hand, if you have celiac disease or the hyper sensitivity to gluten, you better be aware in eating instant oatmeal. Although oatmeal is free from gluten, it is possible for it to contain small particle of gluten. It is possible since the equipment and technology of instant oatmeal manufacturing may use the same equipment for the other grain with gluten.
Therefore, there is possibility of other grain contamination such as wheat in the instant oatmeal. Make sure the instant oatmeal has gluten free certificate.