8 health benefits of oatmeal and how to make it
Oatmeal is a very popular breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk. Full of nutrients and fiber, oats are one of the most nutritious whole-grain foods that a person can consume.
Oats offer many science-backed health benefits, including:
reduced risk of heart disease
lower blood sugar
In this article, we list the potential benefits of oatmeal and provide its nutritional information. The benefits include:
1. Providing antioxidants
Oatmeal contains high levels of antioxidants, which can improve blood flow in the body.
Oatmeal contains high levels of antioxidants.
Specifically, it contains polyphenols, which are plant-based compounds that are rich in avenanthramides.
Avenanthramides are a type of antioxidant that exists almost exclusively in oats.
Avenanthramides can benefit people by:
increasing the production of nitric acid, which can lower blood pressure
improving blood flow
reducing inflammation and itching
2. Improving insulin response and reducing blood sugar
Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response and possibly reduce blood sugar too.
People with type 2 diabetes may find that incorporating oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish.
A review of research on the benefits of oatmeal for people with type 2 diabetes found that oatmeal has a positive effect on blood sugar control. The authors stated that more research is necessary to test the safety of oatmeal for people with type 1 diabetes.
3. Providing plenty of vitamins and minerals
Oatmeal is a nutrient-rich food that contains many vitamins and minerals while being low in calories.
Eating low-calorie foods that are high in nutrients can provide a person with the nutrients that their body needs while helping them lose weight or maintain a healthy weight.
vitamins B-1 and B-5
Eating oatmeal can reduce total cholesterol levels.
There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content.
A 2014 review determined that oatmeal can reduce total cholesterol levels if people consume 3 grams (g) or more of beta-glucan a day.
According to the research, beta glucan decreased low-density lipoprotein cholesterol, or “bad cholesterol,” but did not affect high-density lipoprotein cholesterol, or “good cholesterol.”
5. Promoting healthful bacteria in the digestive tract
The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract.
The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.