I was introduced first in oatmeal as a child. My mother always
rave about their health benefits, while we were eating our
sugar-filled cereal. Years later, while doing a lot of swimming
competition, I realized I needed something that was more
“substantial” and less “sweet” and when I started eating
oatmeal before practice in the morning, was literally a
difference of night and day on my performance in the pool and
energy levels. I felt very good in general! In addition,
oatmeal is a hot meal, so it is much more attractive than cold
cereal in the morning.
Years later, after earning a degree in food chemistry had to
understand why oatmeal was so great for you. Some of the
benefits that probably would never have known. The best part of
all this is that most likely oatmeal in your closet now. In
fact, it is estimated that eighty percent of people have oats
in your closet on a regular basis!
1. Helps control weight.
Let’s face it, we could all use a little help sometimes, but
did you ever think oatmeal can help control your weight? It is
true! According to a research study published in the October
issue of 2009 of “Molecular Nutrition & Food Research” a
compound of oatmeal known as β-glucan reduces appetite by
increasing the hormone cholecystokinin fight against hunger.
2. Reduces blood pressure.
We all know that heart disease is a major North American and
One study published in the American Journal of Clinical
Nutrition found that a diet that includes plenty of whole
grains (such as oatmeal or whole wheat bread) is as effective
as taking antihypertensive medication to lower blood pressure!
3. Reduce cholesterol.
Have you ever heard of soluble fiber? However, compared with
other grains, oats actually have the highest part of the
soluble fiber. Soluble fiber helps your intestinal tract
trapping substances associated with blood cholesterol. Studies
show that people with high blood cholesterol who eat only 3 g
of soluble fiber a day can lower total cholesterol by 8% to 23%
(remember that a cup of oats 4 g is obtained)!
4. Protect your skin.
If you look closely at the labels of some of your lotions and
face creams, you will likely see oatmeal in that country. At
some point in history, someone discovered how great oatmeal for
dry skin, itching, irritation. The starchiness oat creates a
barrier that allows the skin to retain its moisture, while the
roughest of oats fibrous shell acts as a gentle exfoliant.
Colon cancer is horrible and can be very painful. One study,
grouped by researchers in Britain and the Netherlands, the
evidence that there is a link between people who consumed a
diet high in fiber (mainly of whole grains and cereals like
oatmeal) to a lower risk of colorectal cancer published. This
study also applied to nearly 2 million people and,
specifically, it was found that for every additional 10 grams
of fiber in the diet of a person, there is a 10% reduction in
the risk of developing colorectal cancer!
6. Stabilizes blood sugar.
What does this mean? We’ve all experienced a “sugar crash” /
“midmorning crash” after a meal or sugary breakfast; so,
oatmeal, this is not the case. As a result of high content of
soluble oat fiber, your sugar is released more slowly into the
bloodstream (aka, has a
low glycemic index ). It is important to note that cut oats
have more of an effect on stabilizing your blood sugar instant
oatmeal, as they are less processed and therefore have more
soluble fiber. Another added advantage is because it takes
longer to digest, you feel satisfied longer-wahoo!
In my opinion, low glycemic index oatmeal is one of the best
benefits. In fact, a study
Journal of Clinical Nutrition mentions that the diet that
produces a glycemic response under significantly associated
with lower insulin resistance and significantly lower
prevalence of metabolic syndrome, the risk of diabetes type 2,
and the risk of coronary artery disease, a diet that produces
high glycemic response.
7. athletic performance.
At the beginning of this article, I mentioned how flour
beneficial oatmeal was and gave me energy before my practices
swimming, while the national team of my city. Oatmeal is a
great source of carbohydrates and protein, providing calories
and energy for energy needs. Oats have been shown in scientific
studies to favorably alter metabolism and improve performance
when taken 45 minutes to 1 hour before exercise of moderate
8. Improves immune response to the disease.
Oatmeal has been largely
studied in relation to the immune system’s response to
disease and infection. Essentially, because of single fiber of
oatmeal called beta-glucan, which helps neutrophils travel site
faster and improves its ability to remove bacteria found there
9. Help to sleep.
Our society has ingrained in us that oats is a breakfast food,
but it is also a good choice before bedtime. In fact, the
Scottish recommend a bowl of oatmeal at night to get a nice and
Why is good oatmeal before bedtime? Well, oats actually contain
melatonin and complex carbohydrates that can help more
tryptophan in the brain and help you sleep, according to
Dr.Oz . In addition, oatmeal contains many vitamins,
including B6, which is a co-factor that also helps in the
production of more serotonin in the brain.
Oatmeal is loaded with antioxidants called avenanthramides,
which are unique to oats. Antioxidants are important because
they protect cells against free radicals, which are molecules
that you produce through metabolism and exposure to
environmental toxins. Free radicals increase the risk of cancer
and heart disease because they are unstable.
avenanthramides antioxidants inhibit inflammation and increase
production of nitric oxide, which prevents hardening of the
arteries. In fact, a study published in 2010 in “
Nutrition and cancer ” showed avenanthramides in oats
decreased the spread of colon cancer cells.
Finally, it is important to know that there are many different
types of oatmeal. instant oatmeal, oat bran, oatmeal, steel cut
oats, oat groats, and so on. I think all quite different taste
and also have different times of nutritional value and cooking.
Often cut oats are the most recommended for health benefits, as
they are loaded with more protein, iron and fiber, giving more
time to digest-therefore making you feel full longer. However,
if you are short on time in the morning, maybe go with instant