Who isn’t familiar with oatmeal? Who doesn’t love a good bowl of oatmeal every morning? Whether or not you’re attempting to lose weight, there isn’t any denying the goodness of oatmeal both taste-wise and health-wise. Oatmeal is pretty versatile on its own, as you can eat it as it is, top with fruits and nuts, mix in with yogurt to create a parfait, or make it an ingredient for bread and cookies. There’s just absolutely no stopping oatmeal.
As wide as the possibilities are for this wonder carbohydrate source are the benefits one can get from it. Ranging from vitamins to minerals right down to potent anti-oxidants, oatmeal is definitely packed with things that are good for you, especially if you’re trying to lower your blood glucose and lower your heart disease risk. Still skeptical? Read below to find out more evidence-backed benefits of oatmeal.
1. Rich in Antioxidants
Whole oats are rich in antioxidants, specifically the plant compound polyphenols and a group known as avenanthramides. Avenanthramides are solely found in oats. According to research, the benefits of this antioxidant include lowering blood pressure and increasing nitric oxide production that helps wide blood vessels, promoting healthier blood flow. Avenanthramides also have anti-inflammatory effects.
2. Contains the Powerful Beta-Glucan
If you’ve ever reached for a pack of oats, you’ve probably seen the term “beta-glucan”. Beta-glucan is a powerful soluble fiber that is dissolved in water and forms a thick gel-like consistency in your gut. The other health benefits of beta-glucan include reduction of LDL and total cholesterol levels, promotion of satiety, reduction of blood sugar, and promotion of good gut bacteria.
If you’re seeking to lose weight, add oatmeal to the list of must-have foods. Since it has been discussed how beta-glucan can help promote satiety, this can lead to you consuming far less calories. Not only that, beta-glucan is noted for promoting the release of peptide YY which is a satiety hormone that helps reduce caloric intake, thus decreasing your obesity risk.
3. Improves Blood Sugar
In connection to the beta-glucan properties, oatmeal also helps in improving blood sugar. We all know how common type 2 diabetes has become in more recent times. To shed a bit of light on this condition, type 2 diabetes is characterized by elevated blood sugars and decreased sensitivity to insulin. Oats' role in this is largely thanks to beta glucan.
However, a study conducted showed no improvement in terms of insulin sensitivity improvement, so further research needs to be conducted in this area. It still goes without saying that oats can bring forth great benefits to one’s blood sugar levels and if you’re trying to lose weight, beta glucan helps promote satiety by forming a thick gel in the gut that delays stomach emptying and glucose absorption.
4. Relieves Constipation
It’s pretty common knowledge that oatmeal is rich in fiber and fiber helps relieve constipation by promoting healthy gut movements. Oatmeal can help relieve constipation or the infrequent, irregular bowel movements that affects plenty of adults worldwide. According to research, the fiber-rich outer layer of the grain helps relieve constipation in older adults. Another study showed that gut movement improved for adults who consumed foods containing bran daily for 12 weeks. 59% of the population of the study stopped using laxatives.
BONUS: 3 Oatmeal Hacks You Can Do Next Time You Eat It
Opt For Steel Cut or Rolled Oats Instead of Instant Oatmeal. To differentiate one from the other, steel cut oats are known as Irish oatmeal that is closer to oat groats or unprocessed oatmeal. Basically it’s oatmeal in its rawest, purest form. Rolled oats are oats that have undergone the steaming and flattening process which have a milder flavor and softer texture. Instant oatmeal is the most popular one we see in stores that usually come in different flavors. As much as possible, opt for the steel cut ones that are unprocessed and unsweetened to cut back on the excess calories and sugar. Steel cut oats are higher in fiber at 6g with 0g of sugar.
Don’t Like Oatmeal in It’s Simple Form? Add Some Interesting Toppings! If eating plain steel cut or rolled oats are just too bland and uninteresting for you, know that you can increase the flavor by adding in fruits such as bananas and berries, nuts such as almonds, and even maple syrup for a bit of sweetness.
Running Short on Time? Make Them Overnight! If you don’t have the time to whip up a bowl of oatmeal in the morning, you can always make them overnight. Overnight oats seems to be all the craze right now and why not? They’re easy to make, delicious, and healthy. Simply mix in milk with your favorite oats, cover and refrigerate and by the following day you have your first meal of the day ready!
Oatmeal is truly a wonder food that helps the body inside and out. It is loaded with nutrients that help the body function better and guard it against lifestyle-related diseases that could impact one’s quality of life. That said, remember that regardless of what your weight loss goals are, a balanced diet coupled with physical activity, adequate sleep and hydration, and an all-around stress free lifestyle are keys to achieving whatever health goals you have in mind.
Are you seeking to lose weight? Is gaining weight a longtime goal of yours? Do you think taking weight loss medication is the route for you? If your answer is yes, then get in touch with a weight specialist and a registered nutritionist dietitan who can help you realistically, safely, and healthily achieve your goals. Schedule an appointment with a weight specialist right now.
Commentaires