Oatmeal is one of the most common options for breakfast, among other cereals. You can have it with milk or water while adding other stuff (like fruits, for example) and it’s a to-go option for many people that like powerful meals.
But is it a healthy option for you? It certainly has some benefits related to health and many nutritional benefits and we’ll discuss them here!
Oats are well balanced in their nutritional composition and they’re among the most nutrient-dense food that you can eat! Since its a gluten-free whole grain, oats are one of the healthiest grains on the market.
They’re a good source of carbs, plus some important vitamins and antioxidants, including powerful beta-glucan fiber. This type of fiber is well known as heart-healthy fiber. Overall oats have great benefits for the heart as they help with insulin response, lowering blood sugar, and reducing risk for heart-related issues. By lowering the sugar in our blood, they reduce high cholesterol which causes heart disease. It also helps to protect our cholesterol levels from damage.
Oats also have more protein and healthy-fat amounts than most grains. They’re full of phosphorus, magnesium, copper, iron, zinc, folic acid, vitamin 1 (thiamin) and vitamin B5 (pantothenic) and smaller amounts of potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
The recommended portion for daily oats consumption is a half-cup of dry oats (78 grams). On average, this amount includes 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber. And overall, just 303 calories!
What benefits does oatmeal have?
Oats are related to weight loss because they’re gluten-free (when not processed) and have healthy amounts of fat. They’re a good supplement if you’re trying to get into the fitness path. Since oats have a great amount of protein, a portion of oatmeal for breakfast will boost your energies for the rest of the day!
Whole oats are high in some antioxidants and have beneficial compounds called polyphenols. They contain two specific types of antioxidants called avenanthramides and ferulic acid, which are solely found in oats. These antioxidants are very powerful and have anti-inflammatory properties plus anti-itching effects. They also help with lowering blood pressure levels by increasing the production of nitric oxide, which helps with dilating blood vessels and leads to better blood flow.
How to eat oatmeal more healthily?
Oats are commonly eaten for breakfast as oatmeal (or porridge, as is known in the United Kingdom) by usually boiling them in water or milk. A tip to make your oatmeal extra healthier is avoiding whole milk and just sticking to water or using low-fat and reduced-fat milk.
According to WebMD one tip for you is when buying oats, try to stick to whole oats instead of processed ones. Avoid oats that have sugar or cinnamon, since these products can change their gluten-free properties.
Other meals can include oats like muffins, granola bars, cookies, and other baked goods. If you’re going to eat one of these foods, make sure that they’re made with gluten-free flour and low amounts of sugar. If you can avoid sour cream and fats, even better!
The best way to eat oats is as groats. This is the most intact and whole form of oats, but it takes a long time to cook them. There are other types of oats, like instant oats, which are the quickest to cook, but the texture can be a little mushy. Other oats presentation includes rolled, crushed, or steel-cut oats.
Be smart and buy healthier oats next time you go to your local store!
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