You may have caught the saying that a hearty bowl of oatmeal at mealtime “sticks to your ribs”. Al the same this is not too far from the truth with the many oatmeal health benefits.
Oatmeal contains soluble fiber that stays in the stomach longer plus helps you feel fuller, longer. This can prevent overdoing later on in the day, which may help you uphold a healthy weight as well as avoid the health problems associated with overweight.
Eating just a half cup of oatmeal a day is enough to reap the many oatmeal health benefits of the fiber it contains.
The thread defines the portion of plant materials in the diet that humans cannot digest. It is an important component in upholding gastrointestinal (GI) health by adaptable transfer time through the GI tract and adding bulk, oatmeal health benefits increasing a feeling of fullness and preventing constipation – oatmeal health benefits.
There are II types of fiber: Soluble fiber soaks up water plus becomes a viscous gel as it moves through the GI tract also is fermented by bacteria. The Insoluble fiber does not soak up water, acts as a bulking agent, and is not fermented by bacteria. Oatmeal contains both types and takes in the largest balance of soluble fiber of any grain in the phase of beta-glucan3 the oatmeal health benefits hence.
The soluble fiber in oatmeal has been proven to decrease low-density lipoprotein (LDL) cholesterol or “bad cholesterol” by 10-15%, chiefly when spent as part of a low-fat diet. Studies show fiber can also lessen the danger of high blood pressure and cuts down the likelihood of mortality from cardiovascular disease4.4.
The water-soluble properties of beta-glucan help CONTROL BLOOD SUGAR by slowing down digestion time, which can help diabetics achieve better glycemic control plus prevent insulin resistance. That one of the astonishing oatmeal health benefits.
Oatmeal health benefits- A high fiber diet has also been exposed to reduce the risk of colon cancer.
One cup of oatmeal comprises about 150 calories, 4 grams of fiber (about half soluble as well as half insoluble), and 6 grams of protein. Also to fiber, oatmeal is rich in thiamin, magnesium, phosphorus, zinc, manganese, selenium, and Fe.
Types of Oatmeal
Oatmeal health benefits-Oatmeal is a ground porridge made from oats. Steel-cut oats still contain the whole oat grain, counting the oat bran. Delivered through steel cutters, which chop them into pieces for super notch oatmeal health benefits.
The Rolled oats are de-hulled then steamed, which partially cooks the oat, and then flattened between two rollers. They referred to as old fashioned oats but still oatmeal health benefits.
Instant oats are shaped the same way as rolled oats, but they steamed for a longer period to wholly cook them before the drying process. For Instant oats often have inducements or flavors added.
The general rule, the less preserved the oats are, to increase the oatmeal health benefits the more fiber they comprise and the most oatmeal health benefits gained from eating them.
The History of Oatmeal with the many oatmeal health benefits.
Oats first cultivated in 1,000 BC in central Europe. The Ancient Greeks and Romans scoffed at oats as “barbarian” food as well as only fed it to their animals.
Oats were first taken to America in the early 1600’s by European explorers, such as Captain Bartholomew Gosnold, who planted them off the seacoast of Massachusetts. Scottish and Dutch immigrants first used them in traditional porridges, puddings, and baked goods. Presently, Vermont has the highest per capita oatmeal consumption in the United States, where often consumed with another local favorite, maple syrup.
How to Make an Oatmeal meal?
- Make oatmeal with milk as a substitute for water to increase the protein and calcium.
- Ramp up the healthfulness by stirring in some yogurt with live active cultures and reap the health benefits of probiotics.
- Add fresh fruit f instant blueberries, strawberries, bananas, or even apples increase the fiber, vitamins, and minerals, as well as add antioxidant rich phytochemicals. No fresh fruit? Add dried fruit such as raisins or cranberries.
- Then Add nuts like as walnuts, pecans, olive oil, and sunflower seeds to add heart-healthy mono or poly-unsaturated fatty acids and protein. Oatmeal health benefits added fat will also help you stay full even longer.
- For added sweetness without the calories, consider adding stevia or some other low-calorie sugar replacement.
Burgoo is a source of beneficial health. It is a complete meal rich in vitamins, minerals and fibers. Having a bowl of oatmeal at breakfast regularly provides various nutritional and oatmeal health benefits. Oatmeal includes dietary fibers that are highly beneficial for health. It contains both soluble and insoluble fibers that provide various health benefits. Beta-glucans are a soluble fiber found in oatmeal that lowers the blood cholesterol. Oatmeal also contains Vitamins B and E for more oatmeal health benefits.
Oatmeal and Hypertension (Blood pressure)
Oatmeals are very effective in reducing high blood pressure. Oatmeal health benefits is a low sodium meal and includes Beta-glucans that help in lowering the blood pressure. According to recent surveys, a person having a bowl of oatmeal for breakfast does not need any medication to lower his blood pressure.
Oatmeal health benefits oatmeal and Cancer
Oatmeal contains phytochemicals that can reduce the risk of cancer. Oatmeal consists of Lignans, which are phytochemical compounds found in plants. They help in lowering the risk of hormonal diseases. Also, they reduce the likelihood of breast cancer, prostate, endometrium, and ovarian cancer. The insoluble fibers in oatmeal’s fight off with bile acids and reduce their toxicity. This process helps in reducing the likelihood of disease.
Oatmeal and Blood sugars
The consumption of oatmeal’s can control blood sugar. Oatmeal health benefits help in reducing the blood glucose and insulin levels. The beta-glucans present in oatmeal slows down the digestion process, and the carbohydrates absorbed over a longer period. Hence, it controls the increase in the blood glucose levels after the meal.
Oatmeal and Cholesterol
Lowering the blood cholesterol levels is the most significant benefit of the grain. Beta-glucans helps in lowering the bad cholesterol (LDL) without lowering the good cholesterol (HDL). Oats are the best source of Tocotrienols, a compound that can reduce the blood cholesterol levels.
Oatmeal and Bowel function
Fiber helps in regulating bowel movements as oatmeals contain fibers. Insoluble fibers, which are insoluble in water, make the stools thick and assist in relieving constipation.
Oatmeal and Weight control
When you consume oatmeal, you do not feel hungry for a longer time and feel full. This is because the digestion process is slowed down by beta-glucans. Since your food consumption is less than, you are easily able to lose weight. Also, it is an excellent diet for children to prevent obesity.
Oatmeals are a good source of proteins. It is optional for pregnant women and small children. It contains essential minerals like zinc, magnesium, manganese, iron, copper and selenium. It is also a source of vitamins like vitamin B and E, folic acid, thiamin, biotin and pantothenic. Oatmeal’s help in maintaining the optimum balance of the body functions. It provides a sugar-free and low-calorie meal. It contains essential fatty acids and energy carbohydrates. If you want to live a healthy and longer life, then the bowl of oatmeal is a must for you oatmeal health benefits.
The primary oatmeal health benefits of oatmeal are it is an excellent source of soluble and insoluble fibers. Fiber is the non-digestible component of grain foods, fruits and vegetables. Non-digestible means digestive system enzymes in the stomach and colon will not break it down.