Many foods fall in and out of favor as health trends come and go but not oatmeal. For many years, this whole-grain powerhouse has been packing serious nutrition and hearty flavor on our breakfast. It’s one of the few comfort foods that is good for you.. Oatmeal is also readily available and easy to prepare, you can cook oatmeal on your stove top, in your microwave, or in a slow cooker. "Overnight Oats" are also popular.
According to Bonnie Taub-Dix, RDN, a specialist in behavior and lifestyle modification, nutritional therapy, obesity and weight management, incorporating oatmeal on your diet would give you so many benefits. Oats can lower cholesterol, stabilize blood sugar, and help you 'Go'. Oats contain both soluble and insoluble fiber. Soluble fiber forms a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber in oats helps provide a "moving" experience by curtailing constipation and improving intestinal health. According to the recommended energy and nutrient intakes for Filipinos, a daily intake of 20-25 g dietary fiber is advised.
Oats may also protect your heart and your colon. A variety of antioxidants known as avenanthramides are found exclusively in oats. Avenanthramides have been shown to exhibit anti-inflammatory and anti-itching activity and may provide additional protection against coronary heart disease, colon cancer, and skin irritation. They also play a role in controlling blood pressure.
Oats make an easy, balanced breakfast. One cup of cooked oatmeal contains about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. Consuming oatmeal will help you refrain from eating unhealthy and high calorie breakfast. Oats also provide important vitamins and minerals. Nutrient-rich oatmeal contains thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
Oats can keep you feel fuller longer, thereby helping you control your weight. Sadly, carbs are often shunned and feared by those looking to drop a few pounds, but whole grains can squash hunger. But, as with any other food, be mindful of portion sizes.
At the end of the day, oats are among the healthiest foods you can eat, so try adding a bowl of oatmeal to your day and in no time you will enjoy its benefits.
PNC-ZDS Marie Claire A. Gaas
References:
1. What is oatmeal?
https://www.webmd.com/diet/oatmeal-benefits#1
2. Reasons You Should Eat Oatmeal Every Day by Bonnie Taub-Dix, RDN
3. Recommended energy and nutrient intakes for Filipinos 2002
Corazon VC Barba PhD1and Ma Isabel Z Cabrera MS2 (Institute of Human Nutrition and Food, University of the Philippines at Los Baños, Philippines)
