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Oatmeal, a popular breakfast staple, is more than just a warm, comforting bowl of porridge. Packed with essential nutrients, it offers numerous health benefits, but it's important to choose the right variety to reap the most benefits.
A half-cup of old-fashioned rolled or steel-cut oats contains an impressive amount of nutrients. It provides 64% of the recommended daily value of manganese, 18% of copper, 16% of thiamin (Vitamin B1), 13% of magnesium, 13% of phosphorus, 13% of zinc, 10% of iron, and 9% of Vitamin B5 [1]. Oatmeal is also high in dietary fiber, with a half-cup containing about 4 grams.
One key component of oatmeal is beta-glucan, a soluble fiber that slows down glucose (sugar) absorption into the bloodstream. This property aids in stable energy and blood sugar control [2]. Some studies suggest that oatmeal is an ideal food for someone with Type 2 diabetes due to its effect on blood sugar management [6].
Eating oatmeal can lead to significant improvements in weight management. Overnight oats, a dish prepared before going to bed and left in the fridge to chill, can make your morning easier. Some studies have shown that eating oatmeal can reduce body fat, lower waist-to-hip ratio, and help reduce body weight [4]. After eight weeks of adding oat flakes into the daily diet, people saw significant drops in both total and bad cholesterol levels according to one study [7].
However, not all oatmeal options are created equal. Some flavored instant oatmeal options contain high amounts of added sugar, which can erode the base nutritional value of oats. These added sugars and salt can increase calorie content, raise blood sugar levels, and potentially cause problems for diabetes management [3].
Moreover, less soluble fiber due to processing may reduce the benefits for gut health and cholesterol lowering [1][3][4]. These processed oats may also cause bloating and gas, especially if consumed in excess or by sensitive individuals such as pregnant women [1][5].
In summary, plain rolled or steel-cut oats offer superior nutritional benefits with higher fiber, protein, and less added sugar or salt. They promote better blood sugar control and heart health. Flavored instant oatmeal can be convenient but often contains added ingredients that may diminish these benefits and contribute to higher calorie and sugar intake [1][3][4].
References:
[1] Harvard T.H. Chan School of Public Health. (2018). The Truth About Carbs: Understanding Nutritional Facts. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
[2] American Diabetes Association. (2019). Food and Nutrition. Retrieved from https://www.diabetes.org/healthy-living/nutrition/
[3] Oldways Whole Grains Council. (2020). Oats. Retrieved from https://wholegrainscouncil.org/grains/oats
[4] Mayo Clinic. (2019). Oatmeal: Nutrition facts and health benefits. Retrieved from https://www.mayoclinic.org/foods/oatmeal/nutrition-facts/nutrition-charts
[5] National Institutes of Health. (2019). Dietary Fiber: Essential for a Healthy Diet. Retrieved from https://www.niddk.nih.gov/health-information/nutrition-diet/dietary-fiber/fiber-your-diet
[6] Diabetes UK. (2019). Food and drink. Retrieved from https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/food-and-drink
[7] BMJ. (2015). Effect of oat bran and psyllium on serum lipids in hypercholesterolaemic patients: a systematic review and meta-analysis. Retrieved from https://www.bmj.com/content/351/bmj.h4263
- For those seeking a balanced diet, integrating a healthy-diets option like oatmeal, rich in nutrients such as manganese, copper, and fiber, into their food-and-wellness plan could positively impact their health.
- In addition to offering benefits for heart health, oatmeal, particularly with high levels of soluble fiber like beta-glucan, can help maintain stable energy and blood sugar levels, making it a suitable choice for individuals with Type 2 diabetes.
- However, it's crucial to choose the right variety of oatmeal, such as plain rolled or steel-cut oats, to take advantage of its numerous health benefits, as some flavored instant oatmeal options may contain high amounts of added sugar, affecting blood sugar control negatively.
