Oatmeal why is it healthy

A review determined that oatmeal can reduce total cholesterol levels if people consume 3 grams g or more of beta-glucan a day.

The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

Oatmeal is rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods. Researchers looking at the effect of oatmeal on appetite concluded that it increased fullness and decreased the desire to eat for the next 4 hours.

Asthma is a common condition that often develops during childhood. There is some evidence to suggest that specific foods can be a risk factor for developing asthma, while others may reduce the risk. For example, a study of 3, children determined that those who ate oats as one of their first foods were less likely to develop asthma by the age of 5 years.

Other foods that may reduce the risk include:. Constipation is a common gastrointestinal problem that affects almost everyone at some point. The fiber in oatmeal can help keep waste in the gastrointestinal tract moving, which can relieve or prevent constipation. According to the United States Department of Agriculture , one cup of cooked oatmeal contains:.

Oat groat takes the longest to cook, as it comprises whole oats. Steel-cut, crushed, and rolled oats take less time to prepare. Cooking times will vary and can range from 10 to 60 minutes. Oatmeal is comforting and delicious, but it's also incredibly good for you; and it's more versatile than you might think. Here are five reasons to make oatmeal a staple of your diet, as well as healthy ways to incorporate it—even beyond breakfast.

A half cup of dry, quick-cooking oats contains about calories, 5 grams of plant protein, 27 grams of carb with 4 grams as filling fiber, and a few grams of fat. Oats are also bundled with a variety of vitamins and minerals, including iron, magnesium, zinc, selenium, B vitamins, and smaller amounts of calcium and potassium.

That's an impressive vitamin and mineral package for a relatively low-calorie food, which makes oatmeal a nutrient-dense ingredient. According to a study published in the journal Food Research International , polyphenol antioxidants found in oats possess antioxidant and anti-inflammatory properties. At the cell level, polyphenols have been shown to help fend off aging and disease by reducing oxidative stress.

Basically, oxidative stress is an imbalance between the production of cell-damaging free radicals and the body's ability to counter their unwanted effects. Due to their bodyguard-like effects, polyphenols have been linked to protection against heart disease and stroke , as well as type 2 diabetes and obesity. If you've avoided oatmeal due its carb content, you may be delighted to know that this healthy starch actually supports weight management.

Research shows that regular oatmeal consumers have lower body weights , smaller waist circumferences, and lower body mass indexes. They also score higher on the Healthy Eating Index , a measure of overall diet quality. Oatmeal's status as a whole grain is one reason it supports healthy weight management and better overall nutrition.

That's because, unlike refined grains, which are stripped of their bran and germ, whole grains remain intact, meaning they retain both fiber and key nutrients. Satiety, the feeling of fullness that persists after eating, is another boon for weight control—and oatmeal can have a positive effect on the feeling, according to a small study published in the journal Appetite. The researchers compared people's hunger and fullness levels after having eaten either oatmeal or, another breakfast item, oranges.

It can do wonders for your body , can help you live longer , and overall tastes delicious—especially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?

We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprise—the side effects of eating oatmeal is mostly good. Here's what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now. Old-fashioned oatmeal helps keep your digestive system functioning well and fiber is also great for keeping you satisfied longer and can therefore help with weight management and loss.

Although the nutritional content between steel-cut and instant oats is relatively similar, their effects on blood sugar are not. The least processed oats, like groats or steel-cut, generally take longer to digest so they have a lower glycemic index than rolled or instant oats. Oat Groats: The whole oat kernels that have been cleaned, with only the loose, inedible hulls removed.

Groats contain the intact germ, endosperm, and bran. Oat bran , which contains the most fiber in a groat, is also removed and eaten as a cereal or added to recipes to boost fiber content.

Steel-Cut or Irish: Oat groats that have been cut into two or three smaller pieces either using a steel blade. The larger the size of the pieces, the longer they will take to cook. Scottish Oats: Oat groats that have been stone-ground into a meal, creating a porridge-like texture when cooked. Rolled or Old-Fashioned: Oat groats that have been steamed, rolled and flattened into flakes, and then dried to remove moisture so they are shelf-stable. Quick or Instant: Oat groats that are steamed for a longer period and rolled into thinner pieces so that they can absorb water easily and cook very quickly.

Be aware that many brands of instant oats come sweetened or flavored, so be sure to check the ingredients for no added sugar. Major cereal grain fibers and psyllium in relation to cardiovascular health.