Oatmeal has always been thought of as one of the best and healthiest meals available, but what is it that makes oatmeal so healthy? And what all benefits does oatmeal have?
According to research, oats and muesli have numerous health benefits. Weight loss, decreased blood sugar levels, and a lower risk of heart disease are among the benefits. Oats are one of the healthiest grains on the planet. They’re a gluten-free whole grain that’s high in vitamins, minerals, fiber, and antioxidants.
Let’s get to know oatmeal
Many nutritionists enjoy oatmeal, which is made from an ancient cereal grain. It is a significant global crop since it grows in cool, damp regions and does not require as many nutrients as wheat. Nonetheless, the majority of the world’s supply is utilized for livestock feed.
Oats, formally known as Avena sativa, are a whole grain food. Cooking oat groats, the most intact and full form of oats, takes a lengthy time. As a result, the majority of people prefer rolled, crushed, or steel-cut oats. Like most things, the least processed is the healthiest, yet many people prefer the ones that are quick and easy to cook.
Oats are frequently consumed for breakfast in the form of oatmeal, which is created by cooking oats with water or milk. Oatmeal is another term for muesli. They are also frequently found in muffins, granola bars, cookies, and other baked foods.
1. Oats are quite nutritious.
Oats provide a well-balanced nutritional profile. They are high in carbohydrates and fiber, particularly the strong fiber beta-glucan. They are also an excellent source of high-quality protein, with a well-balanced ratio of important amino acids. Oats are high in vitamins, minerals, and antioxidant phytochemicals.
2. Gut Wellness
The soluble beta-glucan fiber promotes regular bowel evacuation and prevents constipation. Among the health advantages of beta-glucan fiber are:
- decreased LDL and total cholesterol
- Reduced blood sugar and insulin response
- enhanced appetite
- increased development of beneficial bacteria in the digestive tract.
In addition, it promotes the growth of good gut bacteria, which may relieve the symptoms of irritable bowel syndrome and other intestinal disorders.
3. Healthy Heart
Whole oats are rich in antioxidants and polyphenols, which are beneficial plant compounds. A unique group of antioxidants known as avenanthramides are almost exclusively found in oats.
Other cereal grains lack the antioxidants known as avenanthramides, which are abundant in oats. These antioxidants decrease inflammation and relax the arteries, enhancing cardiac health.
4. Regulates cholesterol
Globally, heart disease is the primary cause of death. High cholesterol levels are a significant risk factor. Numerous studies have demonstrated that the beta-glucan fibre in oats reduces total and LDL (bad) cholesterol levels. Beta-glucan may increase the discharge of cholesterol-rich bile, resulting in a decrease in blood cholesterol levels.
LDL (poor) cholesterol is oxidized when it reacts with free radicals. This is an additional essential stage in the progression of heart disease. It inflames the arteries, damages the tissues, and can increase the risk of heart attacks and strokes.
5. Blood Sugar Management
Certain cereals contain soluble fiber that prevents blood sugar from rising after a meal. Less-processed oats have a moderate to low glycemic index, making them an appropriate carbohydrate for diabetics. The elevated glycemic index of instant muesli should be avoided by diabetics.
6. Weight Management
Fiber-rich foods, such as muesli, generate a feeling of fullness, which can reduce the likelihood of overeating. The specific fiber in muesli, beta-glucan, makes the contents of the intestines extremely viscous, which may make you feel full for a prolonged period of time.
7. Your skin may benefit from finely powdered oats.
It is not a coincidence that numerous skin care products contain oats. Manufacturers of these items frequently refer to finely pulverized oats as “colloidal oatmeal.” In fact, oats have a long history of use in the treatment of numerous skin conditions that cause itching and irritation. For instance, oat-based skin products may alleviate the irritating symptoms of eczema.
Note that the skin care advantages of oats only apply to oats that are applied to the skin and not those that are consumed.
8. It could reduce the likelihood of early asthma
In children, asthma is the most prevalent chronic condition. It is an inflammatory disorder of the airways, which are the tubes that transport oxygen into and out of the lungs. Despite the fact that not all children exhibit the same symptoms, many suffer from recurring coughing, wheezing, and shortness of breath.
Research from the past indicates that, for example, early introduction of oats may actually protect infants from developing asthma. The consumption of oats by infants before the age of six months is associated with a reduced incidence of childhood asthma, according to one study.
How to include oats in one’s diet
There are multiple methods to enjoy oats. The most common method is simply to consume muesli (porridge) for breakfast.
Here are the ingredients for muesli:
- 1/2 ounce of rolled oats
- 1 cup (250 ml) of milk or water
- A grain of salt
In a saucepan, combine the ingredients and bring to a boil. Reduce heat to a simmer and cook oats until soft, stirring intermittently. To enhance the flavor and nutritional value of muesli, cinnamon, fruits, almonds, seeds, and Greek yogurt can be added. Oats are frequently included in bread, muesli, granola, and other baked products.
Oats are good for you
Muesli is a nutrient-dense cuisine that is rich in vitamins, minerals, and antioxidants. In addition, they contain more fiber and protein than other cereals.
Oats contain several unique substances, including the soluble fibre beta-glucan and the antioxidants known as avenanthramides. Reduced blood sugar and cholesterol levels, protection against skin irritation, and constipation relief are among the benefits.
In addition, they are extremely filling and have numerous properties that should make them a weight loss-friendly diet. At the end of the day, oats are one of the most nutrient-dense foods that can be consumed.