You may have heard oatmeal is good for you, but did you know how good? Here are six great reasons to eat more oats!
Healthy Digestion
There are two types of fiber in oats. One type of fiber is known as beta-glucan which is a type of “prebiotic” or soluble fiber that feeds the good bacteria in the gut. Keeping the microbiota strong helps to promote a healthy digestive tract overall. Another type of fiber in oats, known as oat bran, helps provide bulk to the stool. Studies in the elderly have demonstrated that foods supplemented with oat bran decreased the need for laxatives and improved digestion overall.
Heart Health
You may have heard that oats are good for your heart because they are low in fat. Which isn’t entirely true, they are good for your health, but not necessarily just because they are a low-fat food. Oats contain potent antioxidants known as avenanthramides which elicit an anti-inflammatory effect. This is thought to be the mechanism behind the blood pressure lowering effects of oatmeal.
When you eat oats, the beta-glucan signals an increase in bile production. Bile needs cholesterol, so this may lower the amount of cholesterol in circulation. Also, the antioxidants in oats work together with Vitamin C to protect any remaining cholesterol from being oxidized. Oxidized cholesterol is known to cause tissue damage and other problematic effects in the arteries, including plaque buildup.
Blood Sugar Regulation
Oats are associated with a lower blood sugar response and increased insulin sensitivity, especially when replacing refined grains.
Weight Loss
When oats replace refined carbohydrates in the diet, a person may notice being fuller for longer and dropping a few pounds. This is because oats supply more protein and fat than many other grains, especially refined grains. They also delay gastric emptying and increase satiety hormones, potentially meaning you eat less without even noticing it. The blood sugar control aspects also promote weight loss/ healthy weight maintenance.
Gluten Free
Oats are naturally gluten-free, which is excellent news for those with gluten sensitivity or celiac disease. Unfortunately, oats are often cross-contaminated with wheat in processing, so if someone needs gluten-free, they need to get gluten-free certified oats.
Eczema
Finely ground oats are often added to skin care products as they can help with skin conditions such as eczema.
Tips For Eating Oatmeal
While oatmeal has numerous health benefits, it’s still a high carb food. Topping it with sugar and dried fruit only adds more carbs and sugar to it. These toppings quickly turn oatmeal from a healthy food to a processed food before you even realize it.
Make sure you add some protein and healthy fat to your bowl of oatmeal to make a well-balanced meal. You can cook your oatmeal using milk, with an egg in it, cottage cheese, or protein powder. You can also soak some oats in Greek yogurt for an overnight parfait. Nuts or nut butters are also a great way to add healthy fat!