Emma Miller
Like most foods, the least processed foods are the healthiest. Oatmeal, a favorite food of many nutritionists, comes from an ancient cereal grain. It is an important global crop because it grows in cool and humid climates and does not require as many nutrients as wheat. However, most of the world’s reserves are used for livestock feed.
Oatmeal is available for human consumption in five different forms. From the least processed to the most processed. These are oatmeal, rolled oats, oat flakes, and instant oatmeal. There are probably many varieties of oatmeal on the shelves of your supermarket.
Which oatmeal is the best? As with most foods, the least processed foods are the healthiest, but many people choose the ones they can prepare quickly and easily.
Health benefits
Oatmeal is rich in nutrients. It has more protein than most cereals, as well as many vitamins and minerals. It contains antioxidants and soluble fiber called beta-glucan, which helps several body systems.
Oatmeal provides many health benefits, including:
Gut health
Soluble beta-glucan fiber promotes regular bowel movements and prevents constipation. It also supports healthy intestinal bacteria that can reduce symptoms of irritable bowel syndrome and other bowel problems. Which oatmeal is better digested? The one that is processed the least.
Low cholesterol level
Soluble fiber, such as beta-glucan in oatmeal, lowers cholesterol. In one study, those who ate oat bran had a 23% reduction in total cholesterol. Researchers believe that several mechanisms in the body are responsible for lowering cholesterol levels.
Heart health
Oats are rich in antioxidants called avenanthramides, which are not found in other grains. These antioxidants reduce inflammation and relax the arteries, improving heart health.
Controlling blood sugar levels
The soluble fiber in some oats can prevent blood sugar from rising after a meal. The glycemic load of less processed oats ranges from low to medium, making it a suitable carbohydrate for people with diabetes. Those with diabetes should avoid instant oatmeal, which has a high glycemic index. That’s why the answer to the question of whether you can eat oatmeal every morning is obvious. It can be eaten in the morning every day, even for people with diabetes.
Weight control
Eating fiber-rich foods such as oatmeal makes you feel satisfied, which reduces the likelihood of overeating. A special fiber in oatmeal, beta-glucan, makes the contents of the intestines very viscous and can make you feel fuller for longer.
Oatmeal is rich in several vitamins and minerals, including:
- Manganese
- Molybdenum
- Phosphorus
- Copper biotin
- Vitamin B1 (thiamine)
Oatmeal is a gluten-free product, but many oat processing plants also process wheat and other grains with gluten. Oats labeled “gluten-free” should contain no more than 20 parts per million of gluten. If you have celiac disease or gluten sensitivity, look for a gluten-free label.
What kind of oatmeal should I eat for breakfast?
Instant oatmeal often contains sugar and sodium. If you’re looking for a healthier version of oats, check the label before you buy. If you start with less processed oats but add too much oil and sugar, you may still end up with a less-than-healthy dish. Try adding flavor with spices and sweetness with fruit. Raisins, diced apples, sliced bananas, and chopped nuts are great additions.
Can I eat oatmeal every day?
Oatmeal is most commonly eaten for breakfast, but it is a great addition to meals and snacks throughout the day. Try these simple but healthy ways to eat more oatmeal:
- Add oats to meatloaf or burgers instead of breadcrumbs.
- Enjoy a meatless meal by making lentil bread with oats.
- Make oatmeal cookies instead of less healthy sweets.
- Try simple savory oatmeal by tossing oatmeal with soy sauce and green onions.
- Prepare oatmeal overnight and snack on it anytime you’re hungry.
- Make your own granola from oats, nuts, and dried fruit.
- Add the oatmeal to plain yogurt along with some unsweetened fruit for a healthy breakfast or snack.
- Make a crispy crust by sprinkling a mixture of flour, oats, and sugar over the fruit.
- Add oatmeal to pancake batter. For a smoother texture, blend them in a food processor first.
