Why You Should Enjoy Oatmeal and its Benefits

In this article, we're going to talk about oatmeal and its amazing health benefits. It's easy to add it to your diet because it's highly versatile. Keep reading to find out more!
Why You Should Enjoy Oatmeal and its Benefits

Last update: 28 November, 2020

Oatmeal provides many benefits to your health. Actually, more and more people have realized that it’s a better – and much less expensive –alternative to boxed cereals. So, its consumption is on the rise. This is great news because it’s very healthy. Also, knowledge is power, and many people just don’t know how much their diet impacts their wellbeing!

One of the best things about oatmeal is you can integrate it in all sorts of dishes, as its mild flavor blends well with most ingredients. The most common way to eat it is for breakfast. However, you can also use it to make snacks you can consume between meals.

So, today we’re going to tell you more about the many benefits of oatmeal on your daily diet. We’ll also give you some ideas on how to integrate it into your daily meals.

Oatmeal and its benefits

Oatmeal is quite versatile and is very healthy. It’s ideal as a main ingredient or to complement other ingredients in any type of recipe. You’ll greatly benefit from its nutritional properties, and it’ll give a different touch to your dishes.

Oatmeal is rich in fiber and complex carbohydrates, which improve glucose absorption and have a filling effect, among other benefits.

It’s mainly composed of complex carbohydrates that are a source of energy that’s a lot more progressive and lasts longer than simple carbs. Not only that, but oatmeal is also rich in healthy fats and protein.

Also, oatmeal has a high fiber content (9 g/100 g) which, together with the rest of its nutrients, can help prevent digestive system alterations such as constipation, diabetes, and even obesity. It’s also great for cholesterol.

Five benefits of oatmeal

An arrangement of oatmeal.

1. Oatmeal helps control cholesterol

Due to the physical-chemical characteristics of beta-glucan, nutritionists believe that oatmeal may contribute to lower blood cholesterol levels, as well as help control postprandial plasma glucose and insulin response.

Numerous studies indicate that the consumption of 3 g of beta-glucan a day regularly can contribute to reducing the risk of coronary heart disease. However, this should always be done as part of a diet with a low content of saturated fat and cholesterol.

2. It has antioxidants

Oatmeal has exclusive polyphenols known as avenanthramides. Thanks to these antioxidants, you won’t only be able to deter cell oxidation, but will also regulate your blood pressure and allow your blood vessels to dilate for an anti-inflammatory effect.

3. It’s great for your nervous system and bone health

Illustration fo the connection of milk and bone density.
Thanks to its vitamin and mineral intake such as calcium, oatmeal consumption is directly related to a lower incidence of osteoporosis.

Thanks to the B-complex vitamins present in oatmeal, it helps develop, maintain and balance the functioning of the nervous system.

As for the bones, it has a large amount of calcium that helps prevent demineralization. Therefore, it helps prevent osteoporosis.

4. It aids in the prevention of diseases

The consumption of oatmeal prevents hypothyroidism because it contains iodine, a mineral that normalizes the thyroid gland. Also, the expectorant and mucolytic properties of oats improve coughing and bronchitis.

Some studies even indicate that the early introduction of oatmeal in children’s diets can reduce their risk of asthma.

5. Oatmeal regulates sugar levels

As we said above, oatmeal contains beta-glucans and these are water-soluble. Therefore, they form a gel during digestion that slows digestion and the passage of sugars into the blood. This is how oatmeal helps reduce blood sugar levels improving the insulin response.

In fact, oatmeal is particularly useful in the diet of people with type 2 diabetes.

The best ways to consume oatmeal for maximum benefits

An arrangement of oatmeal.
Oatmeal is a great ingredient you can incorporate into a wide variety of recipes, whether they be sweet or savory.

Oatmeal is a versatile grain that you can use not only in sweets but also in salty dishes. For example, you can mix it with ground meat for your hamburgers patties or meatballs. You can also use it instead of breadcrumbs or you can grind it finely a fried chicken recipe.

Some of the best ways to eat it are:

  • The most common way is to mix it with fresh fruits like muesli. This method allows you to take better advantage of its minerals and vitamins because the acid in the fruit favors their absorption in our body.
  • Also, you can add it to any recipe for bread and cookies and even in chocolate truffles or oatmeal and almond bars. These treats are a lot more wholesome than the storebought ones.

There are still doubts about whether this cereal is suitable for celiac patients. However, anyone without a gluten intolerance can greatly benefit from including this grain in their diet.

So, how often do you eat oatmeal?

It might interest you...
Four Oatmeal Recipes for Weight Loss
Step To Health
Read it in Step To Health
Four Oatmeal Recipes for Weight Loss

These oatmeal recipes for weight loss can also help you regulate your intestinal tract. This is because this cereal contains a lot of fiber.

  • Baldassano S., Accardi G., Vasto S., Beta glucans and cancer: the influence of inflammation and gut peptide. Eur J Med Chem, 2017. 142: 486-492.
  • Sima P., Vannucci L., Vetvicka V., B glucans and cholesterol. Int J Mol Med, 2018. 41 (4): 1799-1808.
  • Aparicio Vizuete A., Ortega Anta RM., Efectos del consumo de beta glucano de la avena sobre el colesterol sanguíneo: una revisión. Rev Esp Nutr Hum Diet, 2016.
  • Virtanen SM., Kaila M., Pekkanen J., Kenward G., et al., Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. Br J Nutr, 2010. 103 (2): 266-73.