We must admit, we love oatmeal for breakfast! Recently we were asked, is oatmeal good for you? Can you eat oatmeal every day? And is oatmeal good for weight loss?
Is Oatmeal Good for You? Can You Eat Oatmeal Every Day?
So, is oatmeal good for you? The answer is resounding YES! Oatmeal for breakfast is very good for you and provides not only lots of fiber, but many nutrients as well. Oatmeal is considered a nutrient-dense food because of the many vitamins, nutrients and antioxidants it contains. Oats are nutritious wholegrains that are filled with many beneficial minerals and nutrients.
If you are looking to improve your eating habits oats are a great place to start!
Oatmeal is a favorite breakfast in many homes. Part of its popularity arises from its ready availability, low-cost, and how simple it is to prepare. That aside, is it good to consume oatmeal regularly? What are the health benefits and risks of regular oatmeal consumption?
Oatmeal is a whole grain that is a good source of fiber, vitamins, minerals, and antioxidants. The soluble fiber in oatmeal can help lower cholesterol levels, regulate blood sugar levels, and keep you feeling full for longer. Additionally, oatmeal is a versatile food that can be prepared in many different ways, making it a convenient option for breakfast or a snack.
However, it’s important to choose plain, unsweetened oatmeal and avoid flavored, instant oatmeal that often contains added sugars. Topping your oatmeal with fresh fruit, nuts, and seeds can also add nutrients and make your meal more satisfying.
- Keep in mind that oatmeal is healthy as prepared without any additions. Try to avoid the temptation to sweeten it with unhealthy additives.
Quick Glance of the Heath Benefits of Oatmeal
- Regular consumption of oatmeal will help you eat fewer calories overall.
- Oatmeal is beneficial for weight loss.
- Oatmeal is a rich source of proteins, vitamin B6, calcium, magnesium, sodium, potassium, and iron.
- Oatmeal is high in fiber.
- Can help reduce the risk of heart disease.
- Helps to foster healthy gut microbiome
Is it Good To Eat Oatmeal Every Day?
Yes! Oatmeal is a nutritious food that can provide many health benefits when consumed regularly. It is a good source of fiber, protein, vitamins, and minerals, and it has been associated with several health benefits, including:
Lowering cholesterol levels – Oatmeal contains beta-glucan, a type of soluble fiber that can lower LDL (bad) cholesterol levels and improve heart health.
Regulating blood sugar levels – The soluble fiber in oatmeal can slow down the digestion of carbohydrates, which can help regulate blood sugar levels and prevent spikes in insulin.
Promoting weight loss – Oatmeal is a low-calorie food that can keep you feeling full for longer periods, which can help reduce overall calorie intake and promote weight loss.
Boosting immune system – Oatmeal contains antioxidants, vitamins, and minerals that can support a healthy immune system and protect against infections.
- While eating oatmeal every day can be a healthy choice, it is important to vary your diet and include a variety of foods to ensure that you are getting all the necessary nutrients your body needs.
- Again, remember it is important to choose plain oatmeal without added sugars or flavors, as some flavored varieties can be high in added sugars and calories.
What types of Oatmeal Are There
Instant Oatmeal – can be the least healthy of oatmeal and can have additional sugars added. These are typically the packets of oatmeal that cook quickly in the microwave.
Quick Oats – Quick oats are not as quick as instant oats, but can be cooked in 1-2 minutes. Thinner grains of oatmeal that cook fast.
Old Fashioned Rolled Oats – has a firmer texture than Quick Oats and cooks in about 10 minutes.
Steel-Cut – this is our favorite oatmeal. Steel-cut oats are less processed than the quick oats and do require a longer cooking time. It is also known as Pinhead oats or Irish Oats. Steel-cut oats cook in about 16 – 20 minutes.
Steel-Cut oats served with a healthy poached egg for a heart-health nutritious breakfast. Oatmeal with Poached Eggs for Healthy Breakfast
How to Make Steel-Cut Oats – Makes 4 Servings of Oatmeal
- 1 cup of organic steel-cut oats
- 3 cups of water
- 1-2 teaspoons salt
In a medium -sized saucepan, bring salted water to a light boil.
Stir in organic steel-cut oats.
Reduce heat and cook for 16- 18 minutes, stirring often.
What to Serve with Oatmeal?
- Fresh Fruit like Sliced Strawberries and Blueberries
- Fresh Pineapple Slices
- Poached Eggs on top
- Sliced Cherries
- Sliced Kiwi
Our Favorite Oatmeal is Bob’s Red Mill Organic Oatmeal
Bob’s Red Mill Organic oatmeal is an awesome brand. It keeps nice in the package and is simple to prepare.
Why Organic Oatmeal?
With all the talk of chemicals being sprayed on different foods, organic is always your best choice for oatmeal.
A Few Yummy Recipes that Contain Oatmeal
Turkey Oatmeal Meatballs
Healthy Chicken Stew Recipe with Potatoes and Peas
Basic Oatmeal Raisin Cookies with Quaker Oats
Is Oatmeal Good for Weight Loss?
Yes, oatmeal would be considered good for weight loss. Oatmeal is loaded with healthy fiber which helps to keep you feeling fuller longer. This helps you from reaching for a mid-morning snack.
What Type of Oatmeal is Best for Baking?
When using oats in baking, most recipes call for Old Fashioned Oats or the Quick Oats.
Does Leftover Cooked Oatmeal Keep Well?
Yes, leftover oatmeal not only keeps well, but can be made in advance so that your breakfast is ready in just a few seconds. Store leftovers in an airtight container and reheat for additional servings of breakfast.
The Many Health Benefits of Oatmeal
The Harvard School of Public Health notes that oats, the primary source of oatmeal, have great nutritional value and regular consumption of oatmeal delivers great health benefits. Oatmeal is a rich source of soluble and insoluble fiber and chemicals such as magnesium, zinc, and phosphorus.
Regular consumption of oatmeal could help avoid some of the
deadliest chronic diseases that plague the world today.
- Cardiovascular Disease
- Type 2 diabetes
- Obesity
- Heart Disease
- Cancer
- Oatmeal can Help Reduce Cholesterol and Cardiovascular Diseases
Cardiovascular diseases are the leading cause of death globally, and the WHO estimates that they account for close to 18 million fatalities every year. One of the main risk factors for a host of cardiovascular diseases is cholesterol. You could avoid these diseases by consuming fiber-rich foods, as such foods help reduce cholesterol levels in the blood.
Oatmeal is a rich source of beta-glucan fiber, which reduces the amount of LDL or bad cholesterol. Moreover, this fiber could help forestall the oxidation of LDL. Should LDL oxide be, it could damage tissues and inflame arteries, putting you at risk of cardiovascular diseases.
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Oatmeal can Help Curb Obesity
The world is grappling with an obesity pandemic. While several factors could make people overweight or obese, the National Institutes of Health (NIH) observes that the leading cause is the food we eat. According to the NIH, “people gain weight when they eat more calories than they burn through activity.”
Regular consumption of oatmeal will help you eat fewer calories. Oatmeal is a very filling meal. When you’ve taken oatmeal for breakfast, you’ll feel full for a considerable length of time, thereby reducing your craving for calorie-rich foods. While no food can substitute for regular exercise in the fight against weight gain, consuming filling food like oatmeal will help in your war against obesity.
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Obesity and Type 2 Diabetes – A Healthy diet Can Help with These
Obesity is a leading cause of type 2 diabetes. When you’re overweight or obese and fail to engage in regular physical activity, the NIH warns that this could lead to insulin resistance. Insulin resistance is a condition that interferes with the ability of the liver and other body parts to use insulin well and will lead to elevated levels of blood sugar.
By helping you fight weight gain, oatmeal consumption will help you avoid obesity and the attendant problems. For people who are already obese or overweight, oatmeal consumption could help lower blood sugar levels. In addition, the beta-glucan fiber in oatmeal helps fight insulin resistance.
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Cancer and Other Diseases Caused by Free Radicals Can Be Kept at Bay by Eating More Nutrient-Dense Foods
Free radicals contribute substantially to the development of a host of diseases, including cancer and cardiovascular diseases. Free radicals could damage cells and genetic material. Your body cells are constantly exposed to free radicals since these molecules are produced whenever the body converts food into energy. Another leading cause of exposure to free radicals is air pollution.
One of the best ways to fight against the effects of exposure to free radicals is to consume foods with high antioxidant potential. Such foods include some fruits, vegetables, and legumes. Whole oats or oatmeal made from whole nuts belong to the category of foods with great antioxidant ability. Oats are rich in polyphenols which are antioxidant compounds. Oats also contain avenanthramides, compounds that protect against cancer and heart disease, among others.
Additional Nutritional Benefits of Oatmeal
In addition to offering protection against a host of chronic diseases and conditions, oatmeal is a great source of crucial nutrients, including:
- Proteins and a host of other Vitamins and Minerals.
- Oatmeal is a rich source of proteins, vitamin B6, calcium, magnesium, sodium, potassium, and iron. Oatmeal is cholesterol-free and contains a substantial percentage of unsaturated fatty acids.
- Fiber – Healthy oatmeal contains plenty of heart-healthy fiber that keeps you fuller longer.
- Potassium – Oatmeal contains healthy potassium and Iron.
Healthy Fiber – One reason that makes oatmeal rank high among filling foods is its fiber content. Moreover, most of the fiber present in oatmeal is soluble. Soluble fiber keeps the hunger pangs away for a long time and also assists in lowering blood sugar and LDL cholesterol.
Is Oatmeal Good for Constipation
Yes, oatmeal can be good for constipation. Oatmeal is a good source of fiber, both soluble and insoluble, and it can help regulate bowel movements and promote healthy digestion. The insoluble fiber in oatmeal adds bulk to the stool, which can help move it through the digestive tract more easily, while the soluble fiber can absorb water and soften the stool, making it easier to pass.
It is recommended to drink plenty of water while consuming high-fiber foods like oatmeal to avoid making the constipation worse. Also, if you are new to eating fiber-rich foods, it is important to start slowly and increase your intake gradually to avoid digestive discomfort or bloating.
Correctly Preparing and Consuming Oatmeal is Key!
Oatmeal is a powerhouse of nutrients, but did you know that you could fail to enjoy its full benefits when you fail to prepare your oatmeal the right way?
To take full advantage of the nutrients in legumes and grains, experts recommend using products obtained from whole grains. Additionally, some of the benefits you stand to gain from these products could be diminished substantially by adding additives.
While oatmeal obtained from full oats is nutritious, it might not be particularly tasty. Some people resort to a host of additives, including butter, sugar and lots of salt (sodium), to make it consumable. Such additives have no nutritional value and could compromise some of the benefits expected from the consumption of oatmeal.
If you are consuming oatmeal to help you control weight, you might be unpleasantly surprised to find that you’re gaining weight instead of losing it. Weight gain is inevitable if you’re loading your oatmeal with margarine, butter, and sweeteners such as sugar.
So, is oatmeal good for you? The answer is a resounding YES. However, you can only enjoy the full health benefits from oatmeal when you source your ingredients properly and prepare your breakfast while avoiding the temptation to sweeten it with unhealthy additives.
Think About the Foods You Consume:
The number of chronic diseases directly attributed to poor diet or poor nutrition is immense. The Centers for Disease Control and Prevention (CDC) lists several chronic diseases acquired from poor eating habits. These diseases and conditions include type 2 diabetes, obesity, heart disease, and cancer. Moreover, the CDC notes that these chronic diseases and conditions affect a huge proportion of the US population and negatively impact the healthcare system.
Lifestyle diseases negatively affect an individual’s quality of life and reduce life expectancy. And considering that most chronic diseases and conditions directly result from poor dietary habits, it makes sense to find out how the foods you consume affect your health.
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