Over the past few decades, oatmeal health benefits has brought so much attention, and since then, they have been very popular breakfast for almost everyone.
Most certainly, describing oatmeal health benefits will make you see why people love them so much.
Oatmeal Health Benefits
Oats are loaded with dietary fiber and have a range of healthy cholesterol-lowering properties.
They are mainly eaten as porridge, as an ingredient in breakfast cereals, and in baked goods such as oat cakes, oat cookies and oat bread.
Oatmeal health benefits include: reducing the risk of coronary artery disease, lowering levels of cholesterol and reducing one’s risk of colorectal cancer.
Oatmeal Health Benefits And Coronary Artery Disease Prevention
A paper published in the American Journal of Lifestyle Medicine in 2008, conducted a number of studies for more than a decade.
They found that eating foods rich in whole-oat sources of soluble fiber such as oats, oat bran and oat flour, may help reduce the risk of possible coronary heart disease.
They’ve concluded that :
“Consumption of oats and oat-based products significantly reduces total cholesterol and low-density lipoprotein cholesterol concentrations without adverse effects on high-density lipoprotein cholesterol or triglyceride concentrations”.
Oats And Colorectal Cancer Prevention
Oatmeal health benefits have been elaborated in many researches, mentioning the reduction of risk of getting colorectal cancer if consumed.
Researchers in Britain and the Netherlands published an evidence that covered nearly 2 million people to evaluate whether a high-fiber diet (mainly from whole grains and cereals like oats) is linked to a lower risk of colorectal cancer.
Surprisngly, the study found that for every additional 10 grams per day of fiber in someone’s diet there is a 10 percent reduction in their risk of developing colorectal cancer.
Oats And Blood Pressure Regulation
An article published in the American Journal of Clinical Nutrition concluded that a diet including plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication in lowering blood pressure.
They found that three portions per day can”significantly reduce cardiovascular disease risk in middle-aged people mainly through blood pressure-lowering mechanisms”.
Promoting Digestion And Fighting Obesity
According to a wide-reaching collection of scientific reviews published in the October 2014 supplement issue of the British Journal of Nutrition, oats may play an important role in improving satiety (the feeling of fullness), diet quality, and digestive, cardiovascular and general metabolic health.
Whole grains are often recommended for their beneficial effects they have on the gastrointestinal tract.
The researchers suggest potential health effects ranging from improved immune health to reducing the risk of obesity and chronic disease.
Antioxidant Presence In Oats
Oats contain a range of molecules that act as antioxidants.
This includes avenanthramides, which are polyphenols and play a role in keeping blood pressure low by increasing nitric oxide production.
They could also have anti-inflammatory and anti-itching properties when applied topically to the skin.
Nutritional Breakdown Of Oats
Oats are rich in a specific type of fiber called beta-glucan. This particular type of fiber is known to help lower levels of bad cholesterol.
One cup (81 grams) of dry oats contains 7.5 grams of fiber, the recommended daily intake of fiber is 25 grams for women and 38 grams for men.
As oats are rich in a range of important minerals, vitamins and antioxidants, you should know that just 100 grams of oats contain:
- 51 percent of the daily recommended intake of thiamine
- 8 percent riboflavin
- 5 percent niacin
- 6 percent vitamin B6
- 14 percent folate
- 13 percent pantothenic acid
- 26 percent iron
- 44 percent magnesium
- 52 percent phosphorus
- 12 percent pottasium
- 26 percent zinc
- 31 percent copper
- 246 percent manganese
One cup of dry oats (100 g) contains approximately 389 calories, so you can easily calculate and include in your dietary plan freely.
Risks And Precautions Of Consuming Oats
Although oats don’t contain gluten, in rare cases, they are grown in the same fields as wheat or barley, and these crops can sometimes contaminate oats with gluten.
Therefore, those who have gluten intolerance or celiac disease, may have to reconsider the desire of eating oats.
6 Common Mistakes When Preparing Oatmeal
If you’re eating oatmeal in the morning in an effort to be healthier, then good for you!
You’re taking a really important step to start your day by having this fiber-filled breakfast bowl.
But, there are some pitfalls when it comes to oatmeal and a few mistakes that are easy to make when you’re getting your morning meal going.
Here are some mistakes you might be making with your oatmeal.
1.You’re Using Water Instead Of Milk
Oatmeal is such a great breakfast because it will stick with you all morning, helping you feel better and setting up a healthy appetite for the rest of your day.
You need to use a protein to make your morning oatmeal, though.
Many people use water, but you’d be better served by using milk.
You can use dairy milk, almond milk or soy milk to make your morning oats. The important thing is just to add protein to get you going in the morning, and keep you feeling belly-full.
If you don’t want to use milk to make your oats, you can always add some source of protein to it.
Some nuts, seeds or peanut butter can do the job too.
2.You’re Using A Shallow Pot
When cooking oatmeal, bubbles are formed and if you use a small cooking vessel, you’re pretty much getting into a trouble – your porridge will spill over.
Use bigger and deeper pot so you can prevent a spillover.
3.Wrong Timing To Cook
If you’re using a stove(instead of a microwave), good timing is necessary when adding your oats to the pot – as it will determine the oatmeal’s final texture.
If creaminess is your goal, add the oats after your liquid has come to a simmer. If you like your oats to keep their shape, add them to the cold liquid before cranking up the heat.
4. You’re Not Adding Any Salt
Whether you’re making sweet oatmeal or savory one, you need to add a pinch of salt.
Do it at the beginning of cooking, and your porridge will taste nutty, toasty, and delicious and not looking all boring and glue-like.
If you do it at the end, then your oatmeal will just taste weirdly salty.
Try not to do that.
5. You’re Not Stirring
Stirring helps break up all those bubbles before they get too big, so you’re less likely to end up with an bubble explosion and get burned.
If you’re microwaving, keep a close eye on your oats and give them a good stir every 45 seconds or so.
If you’re cooking on the stove, just stir your porridge frequently. You’ll stop big bubbles in their tracks.
But also, all that stirring will help your oats release extra starch, giving your oatmeal more creamier texture.
The key to getting a creamy, not-gluey bowl of oatmeal is using enough water.
6. You Don’t Simmer Oats
After your water reaches to a boil stage, add your oats and bring it down to a simmer over low or medium-low heat.
Let them bubble a little bit, since if you cook them over too high heat, the bottom will burn, and you’ll have a dish-washing nightmare.
As you can see, they’re not so difficult to be prepared, and considering all those health benefits oats have – you definitely need to add them in your morning dietary menu.
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