Thursday, July 25, 2013

What Are the Benefits of Eating Oatmeal Every Morning?

10 Benefits Of Oatmeal

“You have to eat oatmeal or you’ll dry up. Anyone knows that.”  –Kay Thompson
Your grandma and the Scots ate oats because they are inexpensive and grow anywhere. I eat it for its taste and nutrition and many other benefits. It’s on my list of Powerfoods that I eat regularly.
It’s really true what the cereal TV commercials say about those “crunchy oat clusters.” They are good for you, particularly if you make your own.
10 Reasons Why I Love Oatmeal

1. Low calorie food; stops cravings.
A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.
2. Provides high levels of fiber, low levels of fat, and high levels of protein.
It’s on the short list for the highest protein levels of any grain.

3. Stabilizes blood sugar and reduces risk of diabetes (type 2)
The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.
4. Removes your bad cholesterol (without affecting your good cholesterol).
Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels
5. Gluten-free safe.
I am gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.  Many studies have shown that many celiacs can consume wheat free oats with no problems.
6. Contains lignans which protect against heart disease and cancer.
Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7. Contains unique antioxidants beneficial for heart disease.
A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.
8. Protects against heart failure.
A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.
Guess what grain is most easily found and prepared unrefined – oats.
9.  Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there
10. It tastes good!
All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor.  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .
This means however, that oats are not raw and will not sprout.

Different Kinds of  Oatmeal:
All the benefits mentioned above are actually for oats.  Most people don’t think about oats – they think about oatmeal. In fact most people could not identify whole oats if they were sitting in front of them.
There are many different levels of processing of oatmeal. Generally the larger the “flake” – as in rolled oats or the bigger the seed or groat  – as in steel cut oats – the less processed it will be, the more nutrients it retains and the slower it will be to digest.  It will also be slower to cook though.
Most people think steel cut oats are the least processed since that is how the largest groats are labeled, but some of the most processed oats like instant and baby are also steel cut.
Interesting fact: Oats were the favorite cereal of Prophet Muhammad.

Recipes with oats:
Perfect Oatmeal Porridge
Saskatoon Berry Crumble: Saskatoon is my favorite berry!
Blueberry Crumble
Enjoy!
Related:
The Healthiest Quick Oatmeal
5 Foods That Help You Lose Weight
10 Vegan Breakfast Ideas

 

 

What Are the Benefits of Eating Oatmeal Every Morning?

by Jerry Painter, Demand Media

Oatmeal for breakfast is a great way to start your day.
Oatmeal for breakfast is a great way to start your day.

Nothing says "good morning" like a warm bowl of oatmeal. Whether slowly cooked and creamy or blended with fresh fruit in a smoothie, oats provide your body with many benefits. If you're not eating oatmeal for breakfast, you're missing out on a delicious way to add fiber and nutrients to your body first thing in the morning.

Whole Grain

Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.

Lower Cholesterol

Eating oatmeal can lower your cholesterol, especially your LDL, or "bad" cholesterol. If you've been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. MayoClinic.com even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.

Lower Weight

Oatmeal is a source of fiber. That means when you eat oats for breakfast, you're going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you're hungry again. A breakfast smoothie, consisting of blended oats, fruit and ice, can satisfy your hunger easily until lunch.

Oatmeal Options

If you've tried oatmeal before and didn't like it, reconsider. Combining fruit or nuts with your oats while they're cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.

Resources

  • Understanding Normal and Clinical Nutrition; Sharon Rady Rolfes

About the Author

Jerry Painter is a registered dietitian, personal trainer, yoga instructor and health fitness specialist with the American College of Sports Medicine. He holds a Master of Science in marketing/communications and is pursuing a master's degree in exercise science and nutrition. Painter has been writing about health for more than 10 years.

Photo Credits

  • Oatmeal with blackberries. Bowlful of cereal. image by Monika 3 Steps Ahead from Fotolia.com
Source: http://healthyeating.sfgate.com/benefits-eating-oatmeal-morning-4112.html
Posted by at