Oats are a type of grain, and oatmeal is a type of porridge made with oats. Oatmeal has several possible benefits. The nutrition of a half-cup of dry oats includes 4.09 grams (g) of fiber, which helps control your blood glucose (sugar) and manage weight. Oatmeal is also a source of heart-healthy whole grains. As part of a well-balanced eating plan, whole grains may assist in lowering high blood pressure, cholesterol, and triglycerides, which are significant risk factors for heart disease.
Oatmeal is more versatile than you might think. You can add a variety of fruits, vegetables, spices, and sweeteners for a hearty meal. Here are five reasons to make oatmeal a staple of your diet and healthy ways to incorporate it, even beyond breakfast.
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Oatmeal might help prevent and manage type 2 diabetes. Beta-glucan, a type of fiber in oats, can help control blood sugar.
A study published in 2020 looked at oatmeal as a short-term intervention for regulating blood sugar in people with type 2 diabetes. The researchers found that consuming oatmeal reduced blood sugar levels and improved insulin sensitivity significantly. Insulin is a hormone that helps glucose enter your cells.
2. Helps Manage Your Weight
Oatmeal is a source of whole grains, which can help manage weight. Whole grains retain both fiber and key nutrients. Unlike refined grains, which are stripped of their bran and germ, whole grains remain intact.
The fiber in oatmeal also helps keep you full for long periods. A study published in 2016 compared hunger and fullness levels after eating oatmeal or oranges. The result: People who ate oatmeal had greater fullness levels and were less likely to snack after breakfast than those who ate oranges.
Heart disease is the leading cause of death among adults in the United States. Research has found consuming oatmeal may lower the risk of all causes of death, including heart disease. Beta-glucan helps reduce blood sugar and total cholesterol, both of which are risk factors for heart disease.
Whole grains like oatmeal can help reduce heart disease risk factors. A study published in 2021 followed 3,121 participants over 18 years. The researchers found the participants who regularly consumed whole grains had increased their HDL ("good") cholesterol and lowered their blood sugar, blood pressure, triglycerides, and waist circumferences. These are significant markers of heart disease.
4. Provides Antioxidants
Polyphenols in oats have antioxidant and anti-inflammatory properties. Research has found polyphenols reduce oxidative stress to help fend off aging and disease. Oxidative stress is an imbalance between cell-damaging free radicals and your body's ability to counter their harmful effects. Polyphenols may protect against heart disease, obesity, stroke, and type 2 diabetes.
Beta-glucan also acts as an antioxidant. Some evidence suggests beta-glucan prevents atherosclerosis (hardening of the arteries) and neurodegenerative diseases. Beta-glucan also maintains healthy digestion and prevents gut inflammation.
Beta-glucan also helps support healthy immune function. Research has shown that beta-glucan helps improve the function of immune cells. A healthy immune response helps protect you against harmful pathogens like bacteria and viruses.
Nutrition of Oatmeal
The nutrition of oatmeal can vary depending on the brand and type. Make sure you take a look at the nutrition facts label to see what's in your oatmeal and make informed choices.
A half-cup of dry, quick-cooking oats contains:
- Calories: 153.5
- Fat: 2.64 g
- Sodium: 2.43 milligrams (mg)
- Carbohydrates: 27.4 g
- Fiber: 4.09 g
- Added sugars: 0 g
- Protein: 5.35 g
Oats are a source of several vitamins and minerals, including iron, magnesium, and selenium. Iron is a mineral that helps create hemoglobin, a protein in red blood cells that carries oxygen. Magnesium is a mineral that's essential for several bodily functions, including nerve and muscle function. Your body needs small amounts of selenium to make antioxidant enzymes, which help protect your cells against damage.
You'll want to be wary of the fiber and added sugar content in some types of oatmeal. You might experience bloating and gas if you increase your fiber intake too quickly. Make sure to slowly incorporate oatmeal into your diet. Remember to drink plenty of water, which can minimize these adverse side effects.
Oats are also a source of phytic acid, a compound that may affect how your body absorbs minerals like iron and zinc. Cooking and soaking oats, however, significantly reduces the phytic acid content. You generally do not need to worry about mineral deficiencies if you eat a balanced, nutrient-rich diet.
Some types of oatmeal, including flavored varieties, contain high amounts of added sugar, which does not contain essential nutrients. The American Heart Association advises women and men to limit their added sugar intake to 32 g and 36 g per day.
Tips for Consuming Oatmeal
You can spruce oatmeal up with healthy add-ins. Here are some ways to consume oatmeal include:
- Combine plant protein powder with dry, old-fashioned rolled oats before you add hot water.
- Cook it plain and then top with sautéed or oven-roasted vegetables and herbs, an egg, beans, lentils, or tofu for protein, and sliced avocado or a drizzle of pesto for healthy fat.
- Refrigerate your favorite combination for overnight oats. Enjoy the oatmeal chilled in the morning.
- Season oatmeal with a touch of maple syrup, cinnamon or ginger, and fresh fruit. Add nut or seed butter for healthy fat and plant protein.
- Stir in finely chopped or shredded vegetables. Shred raw zucchini using a box grater and fold it right in.
Steel-cut oats—sometimes called Irish oatmeal, are groats (oat kernels)—are cut into two or three pieces with a sharp, steel blade. This type of oatmeal is denser and takes a bit longer to cook than other types. Scottish oatmeal, which is stone-ground, is similarly coarse.
Old-fashioned rolled oats are steamed oat groats that are rolled into flakes. Quick rolled oats are thin flakes, and instant oatmeal is a finely chopped version of rolled oats.
Each variety of oatmeal consists of whole grains. You'll get similar benefits from any type as long as it's unsweetened. Unsweetened oatmeal allows you to choose the type and amount of sweetener you add, if any.
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Oatmeal is a great addition to a healthy meal plan. Oats are nutrient-rich, contain antioxidants, and help protect against and manage type 2 diabetes. It's easy to take advantage of the benefits of this good-for-you carb with all the tasty ways to enjoy oatmeal. Just make sure you opt for unsweetened oats so you can control the amount of sweetener you add.
FAQs
Frequently Asked Questions
1. Is it good to eat oatmeal every day?
You might increase your fiber intake, lower your heart disease risk, and manage your blood sugar if you eat oatmeal every day as part of a balanced diet. Just make sure you add oatmeal to your diet slowly to avoid bloating and gas from its fiber content. It might help to drink water with oatmeal to reduce those side effects.
2. What is the healthiest oatmeal to eat?
Steel-cut oats contain fiber and are less processed than other types of oats. Opt for unsweetened varieties. You can add your own sweeteners, such as fruit, to help limit your added sugar intake.
3. Is instant oatmeal good for you?
Instant oatmeal is a healthy breakfast choice that packs essential fiber, minerals, and vitamins. Just make sure you opt for unsweetened varieties since those can be high in added sugar.
