This popular breakfast provides
a myriad of benefits.
Oats are a powerful whole grain. They are incredibly nutritious
when consumed in their closest to complete the form (rolled oats or steel-cut
oats). This affordable ingredient should be a staple in the kitchen, rich in
fiber, plant-based protein, minerals such as phosphorus, potassium, magnesium,
and the antioxidant vitamin E.
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
nutritional components of whole oats. So get your stove (or mason jar for
overnight oats) ready for a delicious morning of oats. Here are five of the
most incredible effects of eating oatmeal every day.
1. Oatmeal can lower LDL cholesterol.
Oatmeal is high in soluble fiber, specifically beta-glucan, a type
of soluble fiber. One to two grams of beta-glucan is found in one roll oat
serving. The active ingredient responsible for oatmeal's LDL
cholesterol-lowering effects has been discovered in research studies as
beta-glucan.
Fiber, especially soluble fiber, affects cholesterol levels in
several ways. The key takeaway is that you should aim to consume at least three
grams of beta-glucans per day for high cholesterol levels, and oatmeal is a
great food source.
2. Oatmeal can improve insulin resistance.
Insulin resistance occurs when cells cannot respond to insulin
appropriately, which then makes blood glucose regulation difficult. Eating
slow-absorbing, fiber-rich carbohydrates is one dietary modification that can
help reverse insulin resistance and dysregulated blood sugar levels.
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.
3. Oatmeal can promote a healthy gut microbiome.
We are not only feeding ourselves when we eat; we are also
providing the world of bacteria that lives in our gastrointestinal tract. We
can choose food that will help proliferate the good bacteria in our guts or the
harmful bacteria because we are host to the bacteria within us (microbiome).
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.
To benefit from resistant starches, enjoy overnight oats as
opposed to warm, cooked oats.
4. Oatmeal can regulate symptoms of IBS.
When you have stomach issues, you may need carbohydrates for a
reason. Not only are carbohydrates comforting, but many of them, especially
oats, are rich in both soluble and insoluble fiber.
Because insoluble fiber is a stool-bulking agent, eating oats can
help you have more fully formed bowel movements if you have IBS-D. On the other
hand, those who suffer from IBS-C may benefit from the soluble fiber in
oatmeal, which can help with regularity.
5. Oatmeal supports brain functioning.
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 high in magnesium, zinc, and phosphorus, three minerals that are important for brain function and may aid in the decrease of depression symptoms. Oats are slow-burning carbohydrates that take a while to be digested and absorbed. Otherwise known as complex carbohydrates, foods in this category are the brain's preferred energy source.