It’s great that medical professionals recommend oatmeal as a nutritious breakfast option. There’s many things that you could do with a bowl of oatmeal. They can be enjoyed hot, soak them overnight or cook them to make bars and muffins and even mix with waffle batter. However, aside from this delicious variety what do you do health experts suggest oatmeal as a breakfast staple? breakfast? How can a bowl of oatmeal affect your health over the long run? Here’s the latest research about eating oatmeal regularly.
You May Feel Fuller for Longer
Oats are a fantastic food source for fiber. Fiber is a sugar that is not digested by the body. Since fiber slows digestion, you’ll not feel full for an extended period of time, according to the Centers for Disease Control and Prevention. Consuming foods that are high in fiber can help prevent fluctuations and spikes in blood sugar levels and also reduces the feeling of hunger. “Having oats for breakfast or incorporated into different foods as meals and snacks is a great way to give the meal more staying power and help you feel fuller for longer,” says Maggie Michalczyk, RDN. According to USDA’s FoodData Central, 1 cup of cooked oatmeal has the equivalent of 4 grams fiber which is about 16 percent of the daily amount.
You’ll Have an Easier Time in the Bathroom
“Oats contain a special type of soluble fiber called beta-glucan,” says Michalczyk. “Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular.” This aids in bulking the stool, making it easier to elimination later. Also, combining your oatmeal with insoluble fiber, such as unpeeled apples or nuts, as well as blackberries can aid in keeping things moving through your digestive tract. It can also ease the process of going to the bathroom later on.
Your Risk of Heart Disease Will Decrease
Beginning your day with an oatmeal bowl will benefit your health in more ways than you can count. Due to the high content of fiber oatmeal can reduce the “bad” LDL cholesterol and regulate blood sugar levels and may even help lower blood pressure. All of which can play an important role in decreasing the risk of developing heart disease.
Your Gut Bacteria Will Thrive
Oatmeal is also an effective food that is a prebiotic food that feeds the beneficial bacteria that live within your digestive tract. Maintaining the health of your gutbacteria–also called the microbiome of your gut–can boost the immune system of your body boost your mood and digestion, and aid in fight off illnesses. A systematic review in 2021 that was that was published by The Journal of Nutrition discovered a connection between the consumption of oats and an increase in beneficial bacterial populations within the digestive tract, which makes it a healthy and gut-friendly breakfast. “Incorporating a wide variety of plant foods like oats is also beneficial for gut diversity, which is another important aspect of gut health,” Michalczyk says.
You’ll Manage Your Weight Easier
Alongside these advantages, studies have shown that this well-loved breakfast is also beneficial for weight-loss and weight management. According to a review in 2021 that was published in Foods, oat beta-glucan is helpful to hyperglycemia, which can help in lowering blood lipid levels and decreasing weight. “The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight,” Michalczyk says. Michalczyk. “Beta-glucan may also promote the release of peptide YY, a hormone produced in the gut that helps with satiety.”
The high content of fiber in oatmeal and its prebiotic benefits can aid your body in multiple ways. The inclusion of oatmeal as a daily element of your daily diet can reduce your risk of developing diseases and improve your gut health as well as make bowel movements less painful and make you feel more full for longer.
If you’re eager to start your day with an oat bowl Try the cinnamon-roll Overnight Oats recipe.
- Mix milk, oats vanilla, brown sugar salt, and cinnamon together in one large bowl. Divide into five 8-ounce glass jars. Screw lids on and chill for up to five days.
people with celiac disease and gluten sensitivity should consume oatmeal that is labeled “gluten-free,” as oats can be cross-contaminated with barley and wheat.
To prevent oats from becoming raw be sure that the oats are fully submerged in liquid prior to cover and then refrigerating.
To plan ahead
Refrigerate as long as 5 days.
Serving Size: 2/3 cup Per Serving: 191 calories; protein 6g; carbohydrates 32g; dietary fiber 4g; sugars 4g; fat 4g; saturated fat 1g; vitamin a iu 2IU; folate 14mcg; calcium 271mg; iron 2mg; magnesium 65mg; potassium 238mg; sodium 323mg; added sugar 4g. Exchanges:
2 starch, 1/2 other carbohydrate