Oatmeal is a cereal grain and a popular breakfast food. It is a solid source of heart-healthy whole grains, fiber, and other nutrients, and it has numerous health benefits.
Research shows that oats and oatmeal can support blood sugar control and lower cholesterol levels, help manage weight, improve digestive health, and more.
This article discusses the nutritional value of oatmeal and its impact on overall health.
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Oatmeal Nutrition
Oatmeal is a complex carbohydrate rich in vitamins, minerals, and fiber. A 1-cup serving of cooked oatmeal contains:
- Calories: 166
- Fat: 3.56 grams (g)
- Protein: 5.94 g
- Carbohydrate: 28 g
- Fiber: 3.98 g
- Calcium: 21 milligrams (mg)
- Iron: 2.1 mg
- Magnesium: 63 mg
- Phosphorous: 180 mg
- Potassium: 164 mg
- Zinc: 2.34 mg
The type of fiber that oatmeal contains is beta-glucan, which research shows can help reduce cholesterol levels.
Health Benefits of Oatmeal
Though oatmeal may be best known for supporting heart health, it also has a variety of other benefits.
Provides Antioxidants
The polyphenols found in oatmeal have antioxidant and anti-inflammatory properties. These are key for combatting oxidative stress, which happens when the body struggles to fend off free radicals that damage cells.
Research shows that oatmeal’s polyphenols can help counter the effects of aging and potentially prevent chronic health conditions like heart disease, stroke, type 2 diabetes, and obesity.
Improves Insulin Response and Reduces Blood Sugar
Oatmeal may be particularly beneficial for people with type 2 diabetes. Research shows that the beta-glucan fiber in oatmeal can reduce blood sugar levels and improve insulin sensitivity. Insulin is a hormone that helps the body regulate glucose (sugar).
As a complex carbohydrate, oatmeal helps stabilize blood sugar levels, reducing the post-meal sugar spike and decline.
Provides Plenty of Vitamins and Minerals
Oatmeal’s iron, magnesium, selenium, and zinc levels are helpful for various reasons, including supporting nerve and muscle function. It is also high in soluble fiber, particularly beta-glucan, which can help lower cholesterol levels and improve heart health.
Improves Cholesterol
Studies show that oatmeal’s beta-glucan can lower total cholesterol and low-density lipoprotein (LDL) cholesterol levels, supporting heart health. Oat consumption lowers cholesterol levels by adding high amounts of fiber to the diet. This may be particularly beneficial at lowering the risk of heart disease in people with mildly high cholesterol levels.
Helps Manage Weight
Researchers have started investigating how oatmeal may help with body weight management. In one study, people who consumed oats for 12 weeks had reduced body weight, body fat, and waist-to-hip ratio measurements compared to those who were given a placebo (an ineffective substance given to people in research trial control groups).
Although more research is needed, another study suggests that oatmeal’s beta-glucan might positively affect appetite hormones (ghrelin) and induce a feeling of fullness, reducing daily calorie intake.
Promotes Healthful Bacteria in the Digestive Tract
Oatmeal’s beta-glucan is a soluble fiber and a prebiotic, which means it has various digestive health benefits. Studies show that consuming oats and oatmeal helps promote the amount and variety of healthy gut bacteria in people with and without gastrointestinal conditions.
Oat intake also helps the gut microbiome (the organisms that live naturally in the gastrointestinal tract) by improving gut permeability, which is the body’s ability to absorb nutrients from the food you eat.
Reduces the Risk of Asthma
Introducing oats and oatmeal into your diet early on may help reduce the risk of asthma. Research suggests that incorporating oats (or oatmeal) into a child’s diet might help decrease the chances of developing asthma, thanks to how the food helps reduce inflammation. However, more evidence is needed to link oatmeal and asthma prevention.
Relieves Constipation
The rich fiber content in oatmeal also supports healthy digestion and potentially relieves constipation. Oatmeal’s soluble fiber (beta-glucan) is beneficial for normalizing bowel movements. Specifically, it helps soften the stool, which makes it easier to have a bowel movement and less likely to experience constipation.
Other Potential Benefits of Oatmeal
There are other potential benefits that oatmeal has to offer, such as:
- Reducing inflammation: Because oatmeal contains antioxidants, it’s supportive in helping to reduce inflammation.
- Improving immunity: Oatmeal contains essential nutrients (like magnesium, zinc, and iron) that are crucial for immune function and energy production.
- Promoting skin health: When used topically, oatmeal can successfully treat inflammatory skin conditions, like dermatitis, pruritus (itching), acne, and eczema.
Which Type of Oatmeal Is the Healthiest?
There are various types of oatmeal available at your local grocery store. Some formats include instant packets, old-fashioned oats, and steel-cut oats. There are also overnight oats, which are oats prepared the night before.
While oatmeal is generally a healthy breakfast option, try to choose a plain version rather than one with added sugars. You can sweeten up the dish at home with extras like cinnamon, nuts, fruit, or honey to help limit your added sugar intake.
You can also include oats to bake cookies or breads or blend them into a smoothie or protein shake for extra thickness.
Is It Healthy to Eat Oatmeal Every Day?
Eating oatmeal regularly should benefit your health unless you have an oat or gluten allergy or sensitivity. If approved by a healthcare provider, it can increase your fiber intake, help manage blood sugar and cholesterol levels, and potentially lower your risk of developing heart disease.
Experts recommend slowly incorporating oatmeal into your diet to avoid an initial fiber overload. This can cause symptoms like bloating and gas until the body gets used to the extra fiber.
Summary
Oatmeal has numerous health benefits, including lowering blood sugar and cholesterol levels, providing the body with antioxidants, supporting a healthy digestive tract, relieving constipation, reducing asthma risk, and more.
It is also a great source of fiber. You can incorporate this popular breakfast option into your daily routine by choosing plain or unsweetened oatmeal and adding flavorful toppings like fruit, honey, or cinnamon at home.
