Health Benefits Of Oatmeal

In ancient times, wheat and barely were the primary domesticated cereals and oats were regarded as a common weed. Later, countries such as Ireland and Scotland adopted oats as a food staple.  In the last 10 years oatmeal is recognized by the scientific community for its health benefits – principally the health benefits for our hearts.

Is Oatmeal Healthy?

Yes, oatmeal has many health benefits. The main benefits appear to be due to its high levels of dietary fiber and beta-glucan, which helps reduce blood glucose, insulin response and lower cholesterol. This has been backed by a number of short term studies that show that  including wholegrain oats in our diet may reduce the risk of coronary heart disease.

Oatmeal And Nutrition

Oats have exceptional nutritional qualities, containing high amounts of proteins, vitamins, antioxidants, minerals and unsaturated fatty acids.

Oatmeal Nutrition Facts

The following table shows the nutrition contained in 1/2 cup of oatmeal.
Source: Quaker Oats

[1] % Daily value is based on a 2,000 calorie diet and may vary depending on your caloric intake.

Calories In Oatmeal

According to Quaker Oats a 1/2 cup (50 grams) of Old Fashioned Quaker Oats contains only 150 calories.

Gluten In Oatmeal

If you suffer from Celiac, then natural oats are gluten free. But be careful, as some varieties of oats have been cross bred or contaminated with wheat, barley or rye, and are not free of gluten. Make sure you read the packet first to ensure the oats you purchase are certified “gluten free oatmeal”.

Soluble Fiber In Oatmeal

Researchers attribute some of the health benefits of oats to it’s soluble fiber. Soluble fiber is dietary fiber that dissolves in water.

To Quote Edward Saltzman, M.D., of the Energy Metabolism Laboratory at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston;

“There are several reasons why foods such as oats .. could have beneficial effects on blood pressure or cholesterol. The presence of soluble fiber in foods slows the rate of digestion and absorption. The slower digestion causes a more gradual rise in insulin levels. Insulin is a hormone that helps regulate blood sugar, but it may raise blood pressure in some individuals. There may be other as yet unidentified factors in oats that affect the way the blood vessels react”

The Benefits Of Oatmeal

Oatmeal is good for your overall digestive system health, body weight, heart, blood sugar levels and insulin levels. Here, are some of the benefits of eating oatmeal.

• Decreases risk of type 2 diabetes
• Reduced risk of coronary heart disease by lowering cholesterol levels.
• Oats contain avenanthramides which possess potential anti-inflammatory properties for healthier arteries. This may help with disorders such as atherosclerosis.
• Reduced risk for elevated blood pressure.
• Being complex carbohydrates oats are digested and absorbed by the body more slowly, helping with weight loss.
• Oats make you feel full after eating them so you are less likely to overeat, again, helping with weight loss.
• Oats contain unique compounds that may suppress early hardening of the arteries.
• Oats have a lower GI (glycemic index) than other carbohydrates. High GI foods are rapidly digested and raise blood sugar and insulin to high levels. High GI foods to avoid include white bread and anything with a high sugar content.

So we have identified a lot of benefits for eating oatmeal, and by now you’re probably wondering how to make oatmeal taste good without adding heaps of sugar?  So I will leave you with my personal recipe for oatmeal.

Recipe For Oatmeal

This is how I make tasty oatmeal for  breakfast each morning after my daily walk.

I like to get the rolled oats. Avoid instant oatmeal, which is usually pre-cooked with sweetener and flavoring  and then dried.

Add 1 cup of oatmeal to a large dessert bowl. Just cover the oats with water. Put in the microware for 3 minutes on high. Leave to cool and add honey to taste.

The secret ingredients – sprinkle some nutmeg, cinnamon powder or coco powder as flavor.

I avoid adding milk and prefer adding soy milk instead.

Do you have a favorite oatmeal recipe?  Share your recipes in the comments below.

SOURCES:

[1] Short-term studies suggest that whole grain oats may reduce risk factors for coronary heart disease

[2] Oatmeal’s health claims strongly reaffirmed, science shows

[3] State of the Art Reviews: The Oatmeal-Cholesterol Connection: 10 Years Late

[4] Image Attribution Some rights reserved by samcrockett

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About Danny Sheehan

Danny lives in Hong Kong but is originally from Australia. He is Married to Maggie and together they have two children with whom they enjoy sharing and enjoying an exciting life with daily. Danny's passions are freedom, adventure and discovery, mainly in nature and science but also spiritually. He is a great believer in living in the NOW.
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