How healthy is oatmeal for breakfast? Is oatmeal for breakfast healthy? Oatmeal claims to have a proven ability to lower bad (LDL) cholesterol. Chalk up to a type of soluble fiber called beta-glucan. According to the researches, oatmeal reduces LDL cholesterol up to approximately 7% Oatmeal. Though many things affect the health of your heart, oatmeal has its great effect on it. (1*, 2*, 3*)
How healthy is oatmeal for breakfast? Is oatmeal for breakfast healthy? Now I am going to explain to you the benefits of oatmeal for breakfast you need to know:
It helps lower the sugar levels of blood
When the blood sugar levels rise, the insulin in your blood decreases, which ultimately results in Type-2 diabetes, which is common nowadays among people of almost all ages. When a person regularly includes Oats in his meals, it may lower the risk of type -2 diabetes and decrease the disease’s rates in an already affected person.
It also improves the levels of insulin in the blood by reducing sugar levels. It all happens because of the beta-glucans. They delay the stomach from getting empty and absorbs the glucose into the blood.
Provides antioxidants to the body
The whole Oats are said to be high in Antioxidants and helpful plant compounds known as polyphones. The foremost notable could be a distinctive cluster of antioxidants known as Avenanthramides; that are found virtually solely in oats.
Avenanthramides produce Nitric Oxide to lower blood pressure levels. It is the gas molecule that helps in the blood’s better flow by dilating the blood vessels. Moreover, Avenanthramides have medicinal drug and anti-inflammatory characteristics.
Produces healthy bacteria in the gut
Oats contain a singular variety of fiber that nourishes and restores the good bacteria in your gut. This makes oats an excellent food to eat daily, especially for breakfast – porridges, cereals, or a smoothie with oats. Long-time gut–healthy food, oats are a significant supply of prebiotic fiber that pro-biotics use for fuel. Prebiotics thus acts as boosters for probiotics.
Together with each prebiotics and probiotics in your diet, you are keeping your gut healthy and robust. There is a type of fiber in Oats, which is also known as Fermentable fiber. This is the food for beneficial bacteria in your gut. This is often useful in multiple ways in which.
First, it creates an Associate in Nursing atmosphere that encourages healthy microorganisms to multiply and leaves minimal area for dangerous microorganisms to grow. It conjointly helps with digestion and optimum absorb.
It helps to manage your weight by making you feel your stomach full
Instant oatmeal will increase fullness and reduces energy intake compared to ready-to-eat oat-based breakfast cereal. Not solely is oatmeal a delicious food — it’s additionally filling. Consumption of filling foods assists you in the intake of fewer calories.
The beta-glucan does its job by making your stomach feel full, due to which a person may eat less. It does it by releasing a hormone that is produced in the gut when you eat something. This incredible hormone reduced your calorie intake and decreased your obesity risk, thus managing your weight very well.
Helps with constipation issues
Kids and older adults usually suffer from constipation with rare, irregular intestine movements tough to pass. Laxatives are typically accustomed to help relieve constipation, especially in people of older age.
Not only it relieves constipation, but it also reduces your weight in a way that is not healthy and may reduce the quality of your life. Studies indicate that oat bran, the fiber-rich outer layer of the grain, could facilitate relief constipation.
One trial found that well-being improved for thirty aged patients. UN agency consumed a soup or course containing oat bran daily for twelve weeks. What’s additional, fifty-nine of these patients were ready to stop mistreatment laxatives after the 3-month study.
Reduces allergic symptoms for skin
Oatmeal can absorb the excess oil from your skin and treats various skin issues. It also helps in treating the problems of extra dry skin with the help of its antioxidant properties. Oats jointly contain compounds called saponins that we can use as natural cleansers.
They deduct the dirt and oil that clog the pores and exfoliate the skin. Oats are often used in skincare products because of their incredible properties that relieve the skin’s allergic symptoms.
The Food and Drug Administration approved the products made out of oat-mixture to protect the skin in 2003. Throughout history, skin products made from Oats are used for various skin diseases and skin allergies.
Provide a full of a nutritious and balanced diet
Is oatmeal for breakfast good for weight loss? When it comes to nutrition, oatmeal is full of nutrients and a complete package containing all the vital vitamins, minerals, and inhibitor compounds, representing the accurate picture of a well-balanced diet. The vitamins and minerals that it contains are as follows:
- Manganese: 191% of RDI
- Phosphorus: forty-first of RDI
- Magnesium: thirty-fourth of RDI
- Copper: pure gold of RDI
- Iron: two-hundredth of RDI
- Zinc: two-hundredth of RDI
- Folate: 11 November of RDI
- Vitamin B1 (Thiamine): thirty-ninth of RDI
- Vitamin B5 (pantothenic acid): 100% of RDI
- Small amounts of potassium, calcium, pyridoxine, and vitamin B3 (niacin)
It also contains 51 grams of carbs, 13 grams of Protein, 5 Grams of Fat, and 8 Grams of Fibre with only 303 calories. In short. A diet with oatmeal for breakfast is the perfect definition of what we call ‘A BALANCED DIET.’
It helps you get rid of bad cholesterol
Oats contain giant amounts of beta-glucan, a kind of soluble fiber. Beta-glucan forms a thick, gel-like substance in your gut when dissolved in water, which has many beneficial effects on your body, especially cholesterol levels. The health benefits of beta-glucan fiber include:
- Decreases the LDL levels and reduces bad cholesterol in your body
- Along with that, it reduced blood sugar and insulin responses
- It makes you feel full, due to which you consume fewer calories which ultimately helps you get rid of bad cholesterols.
- It also increases the growth of good bacteria in the digestive tract, suitable for the digestion process.
According to one study, the intake of oat bran decreases the bad cholesterol up to 12%. Another Australian research shows that the fiber present in oats effectively reduces cholesterol levels than the wheat fiber.
Decreases Childhood Asthma issue
One of the most common chronic diseases in children is Asthma. It happens when the tubes which carry air to and from the lungs get inflammatory, resulting in an Asthma issue. According to many researchers in medicine, Asthma’s risk develops when a child is introduced to more solid foods at his early age and several other allergy diseases.
However, studies show that it does not apply to all foods. For example, the initial intake of Oats, especially to the children before the age of 6 months, makes their immune system strong and decreases the risks associated with allergies and mainly Asthma.
Better than an ordinary breakfast, especially for children’s nutrition
Finally, this study shows that children who eat oatmeal for breakfast have better food quality and increased intake of several essential nutrients than the typical daily life breakfast. Studies suggested that porridge may represent a necessary component of a healthy childhood diet.
Additional studies that further examine the health benefits of eating high-fiber foods such as oatmeal need to promote health in children better.
Provides Gluten-free meal
There are several diseases and allergies associated with gluten in foods. The most famous yet rare is Celiac Disease. Subsequent medical studies have shown that most adult CD patients can tolerate moderate or even large amounts of oats. Various reports suggest that we should include oats’ safety in children with celiac disease in the gluten-free diet.
Help Fight various cancers
One of the significant oatmeal contributions to health is that it helps fight cancers and prevents various types of cancers in the body because of the antioxidants present in oats. There is a unique fiber in the oats that prevents the body from rectal and colon cancers.
The researchers are still busy finding the type of porridge that is solely responsible for preventing cancers. Still, oats are very much beneficial to the body, and you may eat the kind of porridge you feel comfortable with.
A set of 12 studies was conducted of more than 900,000 people, which found that taking a large cup of oats a day could reduce the risk of dying from cancer by 20%.
Here we again talk about the particular compounds in avant-garde oats. They have anti-inflammatory properties and are part of the Oat plant’s immune system. These compounds have been shown to prevent cancer cells’ growth without harming healthy cells in the body.
Oatmeal helps in reducing and Treating hypertension
High blood pressure is the second name for hypertension; therefore, it is essential to maintain your blood pressure if you want to prevent or eliminate hypertension issues. It was found in studies that consuming oats that are organic and are cooked reduces systolic blood pressure (upper) by 7.5 and di-systolic blood pressure (lower) by 5.5 points.
If a person is already a patient with high blood pressure or hypertension, he will benefit from adding oats to his regular diet. Oats are a rich source of fiber, and a soluble fiber-rich oat diet could act as an effective dietary therapy to reduce and get rid of hypertension.
Diet rich in Oats also reduces the need for anti-hypertensive or anti-depressants. The amount of beta-glucan present in oats improves carbohydrate metabolism and blood pressure levels in overweight people.
This is why oatmeal is also known as comfort food, as it reduces the levels of stress hormones while boosting the feeling of calmness.
It is suitable for your heart
As discussed above several times, Oats contain a robust fiber referred to as beta-glucan that helps lower cholesterol levels. Beta-glucan is a vital element of soluble fiber in oats. It lowers dangerous cholesterol levels while not affecting the good cholesterol level, which is necessary for one’s heart’s good health.
The antioxidants present in oats works with Vitamin C to prevent LDL oxidation which may also cause cardiovascular disease. Vitamin E is additionally another beneficial and vital nutrient for the heart.
Oat’s bran contains a rich amount of vitamin E and 15- 26% of fiber which is more than the amounts present in oatmeal 7%. These are qualities that collectively contribute to retaining the good health of your heart.
Improves Immune system
The human body consists of immune cells that can absorb beta-glucan in them with the help of receptors designed especially for this purpose. As Betaglucan is present in oatmeal, it boosts the body’s immune system.
It does this by increasing the activity of White Blood Cells which give protection against diseases. Additionally, selenium and Zinc also contribute to playing a significant role against various infections in the body.
According to a Norwegian study, beta-glucan also helps in the fast healing of wounds and acts as a natural anti-biotic for the human body. Moreover, Beta-glucan relieves exercise stress and reduces respiratory infections that might sometimes be the result of exercise stress.
Beta-glucan is also an essential factor in improving immunity during harsh treatments such as chemotherapy or radiation therapy.
This cereal, which is sometimes consumed as a breakfast possibility, is filled with nutrients. Dietary fiber (because beta-glucan is that the most important) and minerals in oats facilitate forestall a variety of dangerous conditions, like cardiovascular disease, diabetes, fatness, and even cancer. They conjointly improve the health of your skin and hair.
Written by Muddassir Abdur Rub M. D.