Given the variety of uses for oats, oatmeal is a fantastic option for a wholesome breakfast. Warm consumption, soaking overnight, baking into bars or muffins, or even adding them to waffle batter are all options. But other than its delicious adaptability, why do health experts advise oatmeal as a go-to breakfast item? What potential long-term health impacts may a simple bowl of oats have? Here are some findings from research on regular oatmeal consumption.

You could experience prolonged satiety. Oats contain a lot of fiber, a kind of carbohydrate that the body cannot digest. The Centers for Disease Control and Prevention claim that fiber slows digestion, delaying the onset of hunger. Fiber-rich diets help minimize blood sugar spikes and decrease and decrease feelings of hunger. 1 cup of cooked oatmeal has 4 grams of fiber, or 16% of the daily recommended requirement, according to the USDA's Food Data Central. According to Maggie Michalczyk, RDN, eating oats for breakfast or mixing them into other foods for meals and snacks is a terrific way to give the meal more staying power and help you feel content for longer.

Your Chances of Developing Heart Disease Will Drop. Oatmeal in the morning might have several positive effects on your heart health. Oatmeal's high fiber content can help decrease "bad" LDL cholesterol, regulate blood sugar levels, and even lower high blood pressure, all of which have a big impact on lowering the risk of cardiovascular disease.

Your gut flora will flourish. As a prebiotic food, oatmeal feeds the good bacteria in your gut. Maintaining a healthy gut flora, sometimes referred to as your gut microbiome, will strengthen your immune system, improve your mood and digestion, and shield you from disease. Oats are a gut-friendly and heart-healthy breakfast option, according to a systematic study that was published in the Journal of Nutrition in 2021. It discovered a connection between oat intake and an increase in one's gut's beneficial bacterial groups.

You'll Manage Your Weight Easier. Along with these great effects, research reveals this favorite meal can also assist weight-loss and weight-management efforts. Oat beta-glucan has beneficial benefits on hyperglycemia, decreasing blood cholesterol levels, and reducing weight, according to a 2021 review article published in Foods.

Oatmeal's high fiber content and prebiotic qualities may provide your body a number of health advantages. Regularly include oatmeal in your diet may lower your risk of contracting illnesses, improve the health of your stomach, ease bowel movements, and make you feel fuller for longer.

In addition, oats are incredibly nutritious and high in protein, fiber, vitamin B, good carbohydrates like iron, zinc, and magnesium, as well as antioxidants. They ensure regular bowel motions and decrease cholesterol. Unless they have been stored among other grains, they are also gluten-free, but you can always purchase oats that are gluten-free.

AA I Floricel N. Denopol, RND

References:

Fiber: The Carb That Helps You Manage Diabetes

https://www.cdc.gov/diabetes/library/features/role-of-fiber.html

Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt

https://fdc.nal.usda.gov/fdc-app.html#/food-details/173905/nutrients

What's the Difference Between Insoluble and Soluble Fiber, According to a Dietitian

https://www.eatingwell.com/article/7962360/what-is-the-difference-between-insoluble-and-soluble-fiber-according-to-a-dietitian/

10 Amazing Health Benefits of Fiber

https://www.eatingwell.com/article/287742/10-amazing-health-benefits-of-eating-more-fiber/

The #1 Food to Lower Cholesterol, According to a Dietitian

https://www.eatingwell.com/article/7914362/best-food-to-lower-cholesterol-according-to-a-dietitian/