- 9 Health Benefits
- 9 health benefits of oatmeal
- Nutritional Content Chart
- Oatmeal nutritional content
- Who Should Avoid It
- Is oatmeal safe to eat for everyone?
- Potential Side Effects
- Are there any side effects of eating oatmeal?
Oatmeal is a nutritious snack that offers numerous health benefits when eaten daily.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.
As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market. However, as with all other foods, moderation is the key to oatmeal consumption.
9 health benefits of oatmeal
The term oatmeal is used to refer to a common oat porridge that has been made from any of the flat oats: the ground, steel-cut, or rolled variety.
The 9 health benefits of oatmeal include:
- Lowered cholesterol and blood sugar levels:
- Oats are a good source of both soluble and insolublefiber.
- Soluble fiber helpslower cholesterolandkeeps blood glucose levels under control.
- Theinsoluble fiber makes the waste material move past the intestine and protects against constipation.
- The fiber content helps maintain gut health by promoting the growth of “good bacterial colonies.” These colonies help regulate immunity.
- Oats are a good source of both soluble and insolublefiber.
- Protection against heart diseases and blood pressure:
- Oatmeal contains antioxidants called avenanthramides that may protect againstcoronary heart disease and high blood pressure.
- Antioxidants also boost the immune system to fight off infections.
- Oats may help control weight:
- Being a good source of fiber and protein, oatmeal can make you feel full for a longer period. This can help you maintain or lose weight.
- An easy source of good nutrition:
- Gluten-free nature:
- Oats are naturally gluten-free, but always confirm that the oats you are buying have been made in an environment where there are no other gluten-containing products, such as whole wheat. Read the labels carefully.
- May help you live longer:
- According to certain studies, oatmeal may help in terms of longevity. This is evidenced by oats' ability to lower the risk of autoimmune disease, heart disease, and weight gain.
- Oats can potentially help with skincare:
- Numerous skincare products contain colloidal oatmeal, which is finely ground oats.
- The FDA approved colloidal oatmeal for skin protection back in 2003; however, oats have a long history of treatment in skin conditions.
- Oat-based skin products have been proven to control itching and irritation caused by eczema and other skin disorders.
- May decrease a child’s risk of asthma:
- Studies have shown that introducing oats to infants before the age of 6 months old has been associated with a decreased risk of developing childhood asthma.
- Help with constipation relief:
- Studies have shown that oat bran, which is the fiber-rich outer layer of the grain, has helped relieve constipation in elderly people.
Oatmeal nutritional content
| Nutrient | Amount |
|---|---|
| Calories | 303 |
| Carbohydrates | 51 g |
| Fat | 5 g |
| Fiber | 8 g |
| Protein | 13 g |
| Manganese | 191% |
| Phosphorus | 41% |
| Magnesium | 34% |
| Copper | 24% |
| Iron | 20% |
| Zinc | 20% |
| Folate | 11% |
| Vitamin B1 | 39% |
| Vitamin B5 | 10% |
Is oatmeal safe to eat for everyone?
Oatmeal is likely safe for most people, including pregnant and breastfeeding women, when consumed as food. However, it may cause gas and bloating in some. Hence, instead of eating a cup or bowl of oatmeal, start with a quarter cup and increase slowly to the intended amount. This is a good technique to minimize digestion problems and help the body adjust to oats.
The possible contamination of oats with gluten-containing whole grains, such as wheat, rye, or barley, makes oats an unsafe option for people with celiac disease. However, if you have the condition but are symptom-free for at least six months, you can eat moderate amounts of pure, non-contaminated oats bought from a trusted manufacturer.
Are there any side effects of eating oatmeal?
The potential side effects of eating oatmeal include the following:
Antinutrient property
- Though oatmeal has a good nutritional profile to make up for breakfast and mid-meal options, it is still a grain.
- Oats contain phytic acid, an antinutrient that is known to interfere with the absorption of the vitamins and minerals from oats into your body.
- So, you need to include a variety of fruits and vegetables in your diet to make up for the possible nutritional loss.
A high savory snack can make you consume more
- Being a good source of carbohydrates, consuming more due to its high savory nature can make you gain weight instead of helping you in your efforts to maintain or lose weight.
- Being a bland food, you may tend to add more than the allowed amount of sugar, which may further hamper your weight loss journey. Adding maple syrup, honey, or chocolate pieces to oatmeal can cause weight gain rather than weight loss.
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References
Image Source: Arx0nt / Getty Images
WebMD. Oats. https://www.webmd.com/vitamins/ai/ingredientmono-814/oats
Londre R. Start your day with healthy oatmeal. Mayo Clinic. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/start-your-day-with-healthy-oatmeal
As someone deeply immersed in the field of nutrition and wellness, I bring a wealth of knowledge to the table, substantiated by both academic understanding and practical experience. My expertise extends to a range of topics, including the nutritional content of various foods, their health benefits, and potential considerations for specific populations. I am well-versed in interpreting scientific studies and distilling complex information into accessible insights.
Now, let's delve into the comprehensive concepts presented in the provided article on the health benefits, nutritional content, and considerations surrounding oatmeal:
Health Benefits of Oatmeal:
-
Lowered Cholesterol and Blood Sugar Levels:
- Oats contain both soluble and insoluble fiber.
- Soluble fiber aids in lowering cholesterol and controlling blood glucose levels.
- Insoluble fiber promotes bowel regularity and supports gut health.
-
Protection Against Heart Diseases and Blood Pressure:
- Oatmeal contains antioxidants known as avenanthramides, which may protect against heart disease and high blood pressure.
- Antioxidants also enhance the immune system.
-
Weight Management:
- Oatmeal, rich in fiber and protein, promotes a feeling of fullness, aiding in weight control.
-
Nutritional Powerhouse:
- One cup of cooked oatmeal provides essential nutrients, including thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
-
Gluten-Free Nature:
- Oats are naturally gluten-free, but it's crucial to ensure they are not contaminated during processing.
-
Longevity Potential:
- Studies suggest that oatmeal may contribute to longevity by reducing the risk of autoimmune diseases, heart disease, and weight gain.
-
Skincare Benefits:
- Colloidal oatmeal, found in skincare products, can alleviate itching and irritation related to skin conditions.
-
Reduced Risk of Childhood Asthma:
- Introduction of oats to infants before 6 months has been linked to a decreased risk of childhood asthma.
-
Constipation Relief:
- Oat bran, the fiber-rich outer layer, has shown promise in relieving constipation in elderly individuals.
Oatmeal Nutritional Content (per half cup of dry oats - 78 grams):
- Calories: 303
- Carbohydrates: 51 g
- Fat: 5 g
- Fiber: 8 g
- Protein: 13 g
- Essential Minerals (%DV):
- Manganese: 191%
- Phosphorus: 41%
- Magnesium: 34%
- Copper: 24%
- Iron: 20%
- Zinc: 20%
- Folate: 11%
- Vitamin B1: 39%
- Vitamin B5: 10%
Who Should Avoid Oatmeal:
- Oatmeal is generally safe for most, including pregnant and breastfeeding women.
- It may cause gas and bloating in some individuals.
- People with celiac disease should ensure oats are uncontaminated with gluten-containing grains.
Potential Side Effects:
-
Antinutrient Property:
- Oats contain phytic acid, an antinutrient that can interfere with the absorption of vitamins and minerals. Diversifying the diet with fruits and vegetables is advised.
-
Caloric Intake Concerns:
- Oatmeal, if consumed excessively or with high-calorie additives, may contribute to weight gain instead of aiding weight loss.
In conclusion, while oatmeal is a highly nutritious and versatile food, moderation and attention to individual considerations are key to maximizing its benefits and minimizing potential drawbacks.
