7 Scientifically Proven Health Benefits of Oatmeal for Breakfast with Tips

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Every day,  a healthy lifestyle becomes increasingly popular. Nutritionally rich and healthy food options such as oatmeal become a source of daily carbohydrate intake. Because, indeed the benefits of oatmeal are many varieties for health, as previously explained in the health benefits of oatmeal in the morning

The caloric content of oatmeal is relatively low, which is why this food is considered safer to consume, even for diabetics. The benefits of oatmeal is what usually motivates people to start eating it, especially for healthier breakfast.

In addition, there are many other benefits of oatmeal that you need to know, and for more details, we’re going to dig deeper right on below.

Why Oatmeal Is Good for You

Oatmeal is made from oats. Known by the Latin name Avena sativa, oats are cereals that are widely grown in North America and Europe.

Oats themselves are one of the healthiest types of wheat in the world. It is gluten-free and is a great source of vitamins, minerals, fiber and antioxidants. In the oats there is also an energy source fiber called beta-glucan.

In contrast to other cereals, like the health benefits of millet cereal, oats contain more protein than fat. In the market, you can find a variety of types of oats.

According to a report by the United States Department of Agriculture, one cup of cooked oatmeal contains several nutrients including the following:

  • 166 calories
  • 5.94 grams of protein
  • 4 grams of dietary fiber
  • 3.56 grams of fat

If you’re planning to put oatmeal into your diet program, it’s great because just a bowl of oatmeal in the morning can give you these wonderful benefits :

Health Benefits of Oatmeal for Breakfast

  • Natural Source for Antioxidants

The first benefit of oatmeal is a source of antioxidants. This is due to its polyphenols content which is rich in avenanthramides.

Avenanthramides is a group of antioxidants that are believed to lower the risk of heart disease. It is also able to lower blood pressure by increasing the production of nitric oxide in the body.

Nitric oxide is a gas molecule that helps dilate blood vessels so that blood flow becomes smoother. It also serves to reduce inflammation and itching.

You can also start to introduce oatmeal to your baby since it can also deliver the health benefits of oats for babies as well!

  • Reduce The Risk of Bowel Cancer

A study conducted in the UK and the Netherlands found that people who regularly consume foods high in fiber such as oats are less likely to have bowel cancer.

The study also mentioned that in every additional 10 grams of fiber in oats can reduce the risk of colorectal cancer by as much as 10 percent.

  • Stabilizes Blood Sugar

One of the typical ingredients obtained when consuming oatmeal is a fiber called beta glucan. These fibers are soluble in water and can help improve insulin response as well as reduce sugar levels in the blood.

This benefit makes oatmeal a recommended meal for people with type 2 diabetes in their diet. The goal is to help regulate blood sugar levels to stay normal.

This is supported by a study that mentions that people with type 2 diabetes feel the benefits of oatmeal effectively in controlling their blood sugar.

For optimal efficacy, make sure the oatmeal consumed is completely free of sugar, both from fruits and honey. You can, however, use natural sugar like the health benefits of coconut palm sugar.

  • Good Source of Nutrition

Taken from Medicalnewstoday.com, besides containing carbohydrates and proteins, oatmeal also consists of various beneficial nutrients such as magnesium, iron, phosphorus, zinc, folic acid, copper, vitamin b-1 and B-5.

The content is balanced and low in calories so it is claimed to be safer medically than other types of food.

  • Regulates Cholesterol Levels

Some studies prove that consuming oatmeal also plays a role in lowering a person’s cholesterol levels. In a health journal in 2014 for example, it was mentioned that oatmeal potently reduces cholesterol levels if consumed at least 3 grams daily.

The study also presented supporting facts about the role of beta glucan fiber to this. This fiber is proven to lower levels of low density lipoprotein cholesterol or commonly known as bad cholesterol.

Oats consumed with vitamin C are an effective blend to increase the production of bile fluids that oxidize LDL cholesterol. Unfortunately, there has been no research that suggests that such fibers are able to increase the high density of protein or cholesterol either.

  • Smoothing The Digestive System

Beta glucan fiber in oatmeal does have a variety of properties. This fiber is also able to form a substance that resembles a layer of gel when mixed with water when it enters the body.

This layer then feeds the good bacteria in the intestines, and makes them grow more. Thus the intestines become healthier and the digestive system becomes smooth.

A small study has also examined the effects of oatmeal on bacterial growth. The results found the fact that this dish has a good effect on the growth of good bacteria in the body.

  • Maintaining Weight

Oatmeal is the right dish for dieters to stay full without sacrificing health. Because this food is a source of vitamin carbohydrates that contain low caloric content.

Rich in vitamins and minerals, eating oatmeal can also help meet the nutritional needs of someone who is trying to lose weight. However, besides consuming oatmeal, you can also try to have health benefits of banana for lowering your weight.

Tips You Can Try

Trying oatmeal as your breakfast menu can be made by combining fruit or nuts with oats will add more nutrients. Spices such as cinnamon and nutmeg can also give a more delicious taste to oatmeal. 

Limit the use of sugar and let the natural flavors of fruits, as well as spices, take over. Try a variety of different recipes to serve oatmeal on each of your food menus.