Oatmeal is a natural grain that has a rich source of essential nutrients our bodies require to function properly.
When you include oatmeal into your diet, you are providing a healthier balance for your daily nutritional value. As breakfast is considered the most important meal of the day, you will get a head-start to a more fulfilling day by incorporating this simple yet filling meal.
In 1997, the FDA confirmed that a regular consumption of oatmeal reduced the risk of heart disease. Combine that with a diet low in saturated fat on a daily basis, and you will have nourished yourself with one of the many excellent sources of complex carbohydrates.
Unlike simple carbs, which can be found in sugar, white bread, white rice, and other white starch, complex carbs take longer for the stomach to digest. This is because oats have a high water-soluble fiber content, which boosts metabolism and consequently regulating bowel movements. Even though oats are hulled, they are less refined when they undergo the roasting process, which makes for its hardy grains, its wheat bran and germ content is retained. This accounts for its rich texture sizzling in the mouth, which then provides our body the missing vitamins and trace minerals not present in simple carbohydrates.
Complex carbs is also a form carbohydrates that are low in glycemic index, which translates to stable blood sugar levels in the body throughout the day. People struggling with insulin sensitivity and resistance can benefit from eating oatmeal regularly.
Antioxidants in oatmeal, also called avenanthramides, have anti-inflammatory properties. According to Mark Andon, PhD, oatmeal contains rich antioxidants that are known to inhibit the release of free radicals, a chemical reaction in the body involved in the onset of cancers, speed of the aging process, and a vast array of other diseases. A study conducted by Tufts University researchers, which was published in The Journal of Nutrition, shows that the antioxidant compounds in oats help prevent free radicals from damaging the LDL cholesterol. This contributes to the reduced risk of heart disease.
There has been many studies on phenolics, the powerful avenanthramides that work against a wide range of diseases. Phenolics are a form of phytonutrients that contain important compounds such as quercetin (in apples), curcumin (in curry powder), and catechins (in green tea), which have gained popularity across health news headlines these days. Other antioxidants abundant in oatmeal include lignans, which protect against cardiovascular disease and other cancers concerning hormone imbalance. Women who have higher blood levels of lignans are protecting themselves from breast cancer, one of the top killers of women around the world.
Thanks to its fibers, antioxidants, and high nutritional content, you can enjoy oatmeal every morning for optimal health. Manganese, a trace mineral responsible for the functioning of the liver, kidney, pancreas, skin, muscles, and bones, scores high in the nutritional profile of oatmeal. Selenium also aids the production of thyroxine, a hormone that maintains the health of our thyroid gland and control the body’s metabolism. Medical studies have also suggested that selenium, another essential mineral found in oatmeal, boosts fertility. Men will definitely benefit as the selenium content improves sperm production and movement. These special proteins also play a huge role in preventing cell damage, as the body’s main building blocks are mainly made up of proteins. Other compounds include phosphorus, magnesium, and tryptophan, the essential amino acid which acts as a precursor to many important compounds in the body. For those who find difficulties in sleeping, tryptophan regulates the serotonin levels, which then is converted to melatonin. A stable levels of serotonin in the body equals to steady mood, concentration, and sleep cycle. Because of this, tryptophan may treat conditions such as depression, anxiety, overeating, insomnia, and irritability.
If you follow a regular diet of breakfast oatmeals, you can expect to lose up to 10 pounds (about 5 kg) in one month. The best way is to combine your breakfast oatmeal with low-calorie meals for lunch and dinner. The day’s first meal sets you up for a consistent low-calorie diet throughout the day, due to it acting as a bulking agent for your stomach, and this comes from oatmeal’s high water-soluble, fat-soluble, and insoluble fiber content. Keep your caloric consumption between the acceptable range of 1200 to 1500 per day.
To keep you going with a healthy diet, have variety in your breakfast oatmeal. Prepare them in different ways: With honey or maple syrup, on cinnamon and ginger, add some fried fruits and nuts and seeds, sprinkled flax seeds and dried coconuts, some yogurt, with peanut butter and probably soy milk to pair.
Sample meal plan for the day
Breakfast: Banana Berry Oatmeal by Two Peas & Their Pod
Lunch: Whole Wheat Spaghetti with No-Cook Sauce of Tomatoes, Arugula, Olives and Capers by Kalyn’s Kitchen
Dinner: Cashew Salmon with Apricot Couscous on EatingWell