Many medical experts recommend oatmeal as a healthy breakfast—and for good reason. There's so much you can do with a container of oats. You can enjoy them warm, soak them overnight, bake them into bars or muffins, or even blend them into a waffle batter.
Besides such delicious versatility, why exactly do health experts recommend oatmeal as a go-to morning meal? How does a simple bowl of oats affect your long-term health? Is it healthy to eat every day? Here's what the science says about consuming oatmeal regularly.
Oats are a great source of fiber, a carbohydrate that the body cannot digest. Because fiber slows down digestion, you won't feel as hungry for a longer period. Eating fiber-rich foods helps avoid spikes and dips in your blood sugar levels while reducing feelings of hunger.
"Having oats for breakfast or incorporated into different foods as meals and snacks is a great way to give the meal more staying power and help you feel fuller for longer," says Maggie Michalczyk, RDN. According to the USDA, 1 cup of cooked oatmeal contains 4 grams of fiber, which is 16% of the recommended daily value.
You'll Have an Easier Time in the Bathroom
"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular."
This helps with bulking up your stool, making it easier for your bowel movement later. Plus, pairing your oatmeal with sources of insoluble fiber—like unpeeled sliced apples, nuts or blackberries—can also help keep things moving in your digestive tract and make things easier in the bathroom later.
Starting your morning with a bowl of oats can benefit your heart health in more ways than one. Because of the fiber content, oatmeal can help lower your "bad" LDL cholesterol, stabilize blood sugar levels and even lower high blood pressure—all of which play a significant role in minimizing risk of developing cardiovascular disease.
Your Gut Bacteria Will Thrive
Oatmeal is also a prebiotic food, which feeds the good bacteria in your gut. Maintaining healthy gut bacteria—also known as your gut microbiome—will benefit your body's immune system, improve your mood and digestion, and help to ward off diseases.
A 2021 systematic review published in the Journal of Nutrition found a link between oat consumption and increasing beneficial bacterial groups within one's gut, making it a gut-friendly and heart-healthy breakfast.
"Incorporating a wide variety of plant foods like oats is also beneficial for gut diversity, which is another important aspect of gut health," says Michalczyk.
You'll Manage Your Weight Easier
Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts.
According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.
"The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk. "Beta-glucan may also promote the release of peptide YY, a hormone produced in the gut that helps with satiety."
The Bottom Line
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with oats, you can go the traditional route with a simple bowl of oatmeal and your favorite toppings, or make overnight oats, baked oatmeal, breakfast cookies—the possibilities are endless.
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.
Ground oatmeal can work as an exfoliant, sloughing away dirt, oil, and dead skin cells. It can moisturize, and reduce inflammation, meaning people often use it as a home remedy for dry, itchy, or irritated skin. Doctors typically recommend that people use colloidal oatmeal for their skin.
Since oatmeal is a complex carb, it's digested slower than foods containing simple carbs. However, oatmeal also contains dietary fiber, which helps with digestion and absorption. When these two factors are combined, the digestion time of oatmeal is relatively fast and takes about two to three hours.
To follow this 7-day diet, people start off with eating just oatmeal for all three meals of the day for the first two days, followed by eating oatmeal for at least two meals of the day for the next two days. Finally, dieters consume oatmeal for just one meal of the day for the remaining three days.
Oats might reduce cholesterol and blood sugar levels, and help control appetite by making you feel full. Oat bran might work by keeping the gut from absorbing substances that can lead to heart disease, high cholesterol, and diabetes.
Oats contain plenty of omega-6 fatty acids to help repair split ends and damage and moisturize strands, making them feel softer and fuller. Protein in oats also helps add thickness to each strand. Oats also make hair more elastic so they can withstand brushing and pulling much better without breakage.
Oatmeal is packed full of proteins, which makes it great for your body and skin! It also contains vitamin E, which is known for its skin-healthy benefits. In fact, topical variations of vitamin E are popular in the skincare market to reduce inflammation on your face and help make your skin look younger.
Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.
Oats are a prebiotic food and the beta-glucan fiber helps feed the good bacteria. The fiber helps to keep you full for hours by slowing down digestion AND contributes to keeping bowel movements regular. A healthy gut decreases the risk for disease and inflammation.
Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.
Conclusion. In conclusion, oatmeal may be a good addition to a weight-loss diet. It's nutritious, keeps you full due to its high fiber content, and could promote better digestion.
Just like rolled oats and steel cut oats, instant oatmeal is a nutrient-dense whole grain with many health benefits. Instant oats are a good source of carbohydrates, vitamins, minerals, and fiber. They also deliver a good amount of protein and fat.
Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and Vitamin D that is normally absent in processed oats. Apart from adding a flavour, it also helps in keeping your muscles and bones healthy.
Introduction: My name is Velia Krajcik, I am a handsome, clean, lucky, gleaming, magnificent, proud, glorious person who loves writing and wants to share my knowledge and understanding with you.
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