Oatmeal is a famous breakfast choice in many households. It is marketed as a healthy grain cereal breakfast readily available in markets. If you are not monitoring your weight, you can consume it with milk as it has added advantages when combined with milk. It is delicious and simple to prepare. Be it for breakfast or even for a wholesome dinner, a bowl of oats can never disappoint your tummy or your health.
To learn about the benefits of oats and the nutritional value of oats, stick to this page. You have a lot to know about this power-packed cereal.
What is Oatmeal?
Oatmeal is a type of porridge made from oats, which are whole-grain cereals. Oats are processed to remove the outer husk, leaving the bran, germ, and endosperm behind. Oatmeal is prepared by boiling or soaking oats in water, milk or a combination of the two until it reaches a creamy and soft consistency. Oatmeal can be served with toppings such as nuts, honey, fruits, or spices to add flavour and nutrition. Due to the high fibre content and nutritional value of oats, it is a popular breakfast food.
Benefits of Oats
The benefits of oats are many. You can find some of the prime benefits below.
1. Oats can help with blood sugar regulation: Blood sugar levels are significantly high in diabetes type 2, a common medical condition. Usually, it results from decreased insulin sensitivity. Oats may lower blood sugar levels, particularly in people with type 2 diabetes and overweight people. The beta-glucan found in oats and barley can improve insulin levels extensively.
2. Reduces Level of Blood Sugar: Oats contain tons of beta-glucan, an effective soluble fibre that, when consistently ingested, helps to keep the glycemic index maintained. The high fibre content of oats enhances insulin sensitivity and reduces blood sugar levels after meals. Besides reducing the spikes in blood sugar and insulin levels after meals, beta-glucan fibre may also enhance gastrointestinal health.
3. Oats for weight loss: Is oats good for weight loss? It is a frequent question that most people have. The answer is a big yes! Oats are rich in fibre, which fills the stomach quicker than other breakfast foods that don’t include fibre. They encourage the slow release of sugar in the blood, keeping people full for a long time and preventing them from over-eating. People who eat oatmeal daily are less likely to become obese and keep up with a stable weight. Oats also help you to lose tummy fat. However, choose plain oats for weight loss rather than those that come in pre-packaged flavours because they contain more sugar and may impact the benefits of oats.
4. Energy Booster: Oats are a great breakfast food because they are high in beneficial carbs. Another benefit of eating oats is it has the ability to increase energy levels in the body as it is high in B vitamin content. Due to the high fibre content, oats help you feel fuller for longer and experience fewer energy dips.
5. Reduces Stress and Hypertension: Consuming oats reduces the danger of hypertension. The soluble fibre of oats aids in artery and vein cleaning and has been shown to have significant benefits for people who already have hypertension.
6. Proper Digestion: Benefits of eating oats include maintaining digestive health. They are rich in soluble fibre, which increases the time food spends in the intestines. This fibre cleans the gut as it flows through it. Oats health benefits also include maintaining intestinal regularity and preventing constipation. This is another benefit of the fibre content of oats. Excreta gains weight and absorb more water because of it.
Oatmeal contains a lot of insoluble fibre, which thickens and adds weight to the stool to help regulate bowel movements and relieve constipation.
7. Strengthen Immunity: Oatmeal’s beta-glucan may improve your immunity. Most immune cells of your body have some specific receptors, which are produced for beta-glucan. As a result, the white blood cells or WBCs become active, thereby improving the defence against diseases. Oats are rich in zinc and selenium, which help in infection prevention. Following exercise, beta-glucan is also found to enhance immunity. This component helps prevent the post-exercise respiratory infections. Beta-glucans enhance immunity in people with physical stress and chronic fatigue syndrome. The nutritional value of oats boosts immune function when a person is undergoing treatments like radiation or chemotherapy that may take a toll on their overall health.
8. Boosting Sleep Quality: Melatonin, the hormone that regulates sleep, is produced with the help of the amino acids and other minerals in oats. It can transform into a bedtime snack honey or milk is added to it. Another oats health benefit is that oats lead to insulin formation, which helps in tryptophan transportation to cerebral areas. The amino acid tryptophan induces sleep. Oats are also a good source of vitamin B6; this vitamin lessens stress, a major contributor to insomnia. Serotonin, the ‘feel good’ hormone that lowers stress and promotes calmness, is likewise obtained from the carbohydrates present in oats.
9. Favourable to Skin Health: Because oats help the skin retain moisture, they are good for the skin. Its ingredients aid in treating acne and lowering excessive skin oil production. Oats’ anti-inflammatory and antioxidant characteristics contribute to the provision of healthy and firm skin. It works as a natural scrub and is beneficial for treating acne. Use its husk as a scrub to eliminate dead skin cells and promote glowing skin. It also aids in easing allergies and other irritations.
Does Eating Oatmeal Have Any Negative Effects or Health Risks?
Except if you have a known allergy to oats, there aren’t many reasons to be afraid of it. Oats are frequently contaminated during processing with goods that contain gluten, such as wheat, barley, or rye. You must avoid it due to a medical condition associated with these grains. Eating oats clearly marked as gluten-free in that situation is imperative. Eating excessive oats and/or topping them with too many fatty or sugary treats can result in weight gain.
Oats are rich in nutrients and contain a lot of fibre, vitamins, protein, plant components, and minerals. This well-liked breakfast item fosters the health of the arteries, heart, skin, and digestive system. Blood sugar, blood pressure, and weight are all decreased when you make oats your daily companion. Oats are one of the lightest, most easily digestible breakfast foods because of their beneficial properties.
