Introduction
Oatmeal is a nutritious and delicious breakfast option that can provide a variety of health benefits. According to dietitians, eating oatmeal every day can have incredible effects on your overall health. Oatmeal is a whole grain that is packed with fiber, vitamins, minerals, and antioxidants. It is also low in calories and can help you feel full for longer. Eating oatmeal every day can help you maintain a healthy weight, reduce your risk of heart disease, and even improve your mental health. In this article, we will discuss the incredible effects of eating oatmeal every day, according to dietitians.
Incredible Effects of Eating Oatmeal Every Day, Says Dietitian
Eating oatmeal every day can have a number of incredible health benefits, according to a dietitian. Oatmeal is a whole grain that is packed with vitamins, minerals, and fiber, making it a nutritious and filling breakfast option. Here are some of the amazing benefits of eating oatmeal every day.
1. Improved Digestion
Oatmeal is high in fiber, which helps to keep your digestive system running smoothly. Eating oatmeal every day can help to reduce constipation, bloating, and other digestive issues. The fiber in oatmeal also helps to keep you feeling full for longer, which can help with weight management.
2. Lower Cholesterol
Oatmeal is a great source of soluble fiber, which helps to reduce cholesterol levels. Eating oatmeal every day can help to lower your LDL (bad) cholesterol levels, while also increasing your HDL (good) cholesterol levels. This can help to reduce your risk of heart disease and stroke.
3. Reduced Risk of Diabetes
Eating oatmeal every day can help to reduce your risk of developing type 2 diabetes. The fiber in oatmeal helps to slow down the absorption of sugar in the bloodstream, which can help to regulate blood sugar levels. This can help to reduce your risk of developing diabetes.
4. Improved Heart Health
Oatmeal is a great source of magnesium, which is an important mineral for heart health. Eating oatmeal every day can help to reduce your risk of developing heart disease by lowering your blood pressure and improving your cholesterol levels. It can also help to reduce inflammation, which can help to protect your heart.
5. Increased Energy Levels
Oatmeal is a great source of complex carbohydrates, which can help to give you a steady supply of energy throughout the day. Eating oatmeal every day can help to keep your energy levels up, so you can stay productive and focused.
Eating oatmeal every day can have a number of incredible health benefits. It is a great source of vitamins, minerals, and fiber, which can help to improve your digestion, lower your cholesterol, reduce your risk of diabetes, improve your heart health, and increase your energy levels. So, if you’re looking for a nutritious and filling breakfast option, oatmeal is a great choice.
Oats are a powerful whole grain. When consumed in their closest to whole form (rolled oats or steel-cut oats) they are incredibly nutritious. Rich in fiber, plant-based protein, minerals such as phosphorus, potassium, magnesium, and the antioxidant vitamin E, this affordable ingredient should be a staple in the kitchen.
A word to the wise, try to avoid instant oats or oatmeal packs that are flavored and prepared with added sugars. Though faster to prepare and sweeter than plain oats, the extra processing will take away from the nourishing components of whole oats. So get your stove (or your mason jar for overnight oats) ready for a morning of oat-y goodness. Here are five of the most incredible effects of eating oatmeal every day.
Oatmeal is rich in soluble fiber, more specifically, it is rich in a soluble fiber called beta-glucan. One serving of rolled oats contains roughly one to two grams of beta-glucan. Beta-glucan has been shown in research studies to be the active ingredient responsible for oatmeal’s LDL cholesterol-lowering effects.
There are multiple ways fiber, especially soluble fiber, affects cholesterol levels. The key takeaway here is that you should aim to consume at least three grams of beta-glucans per day for high cholesterol levels, and oatmeal is a fabulous food source to start with.
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Insulin resistance occurs when cells are unable to respond to insulin properly which then makes blood glucose regulation difficult. One dietary modification that can help reverse insulin resistance and dysregulated blood sugar levels is to eat slow-absorbing carbohydrates that are rich in fiber.
One serving of rolled oats provides four grams of fiber and one to two of these grams are in the form of beta-glucan. Beta-glucan slows the appearance of glucose in the blood which then slows insulin secretion.
When we consume any food we are not just feeding ourselves, we are feeding the world of bacteria that lives in our gastrointestinal tract. As the host to the bacteria within us (microbiome), we have the ability to choose food that will help proliferate the good bacteria in our guts or the harmful bacteria.
As we have uncovered, oatmeal is rich in fiber however when cooked and then cooled, oatmeal is rich in another form of starch: resistant starch. Though more research is needed, resistant starches may help promote a more diverse and healthy gut microbiome.
In order to get the benefit of resistant starches, enjoy overnight oats as opposed to warm, cooked oats.
There is a reason why you may crave carbohydrates when having stomach troubles. Not only are carbohydrates comforting but many of them, especially oats are rich in both soluble and insoluble fiber.
Insoluble fiber is a stool-bulking agent so if you experience IBS-D eating oats can help with more fully formed bowel movements. On the flip side, for those who struggle with IBS-C, the soluble fiber in oatmeal can help with regularity.
Oats are a rich source of vitamin E. Vitamin E acts as an antioxidant and is excellent for brain health by protecting the brain from oxidative stress.
In addition, oats are a good source of magnesium, zinc, and phosphorus—three minerals that are crucial for brain health and may help decrease symptoms of depression. On their own, oats are a slow-burning carbohydrate meaning it takes a while to be digested and absorbed. Otherwise known as complex carbohydrates, foods in this category are the brain’s preferred source of energy.