Oatmeal is a nutrient-rich food that contains many vitamins and minerals while being low in calories. Eating low-calorie foods that are high in nutrients can provide a person with the nutrients that their body needs while helping them lose weight or maintain a healthy weight.
There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content. 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:. You're better off buying plain, unflavored oats and adding your own toppings. Plus, it will save you money in the long run.
Starbucks' Classic Whole-Grain Oatmeal is a great breakfast option, especially when you're on the go—but only if you just add the mixed nuts. Tossing in the brown sugar packet that comes with it adds in an additional 12 grams of sugar and 50 calories.
This goes for when you enjoy it at home; adding in brown sugar, maple syrup, or table sugar can quickly up the carb count and spike your blood sugar. If you're craving sweetness in your oatmeal, opt for fresh fruit and cinnamon instead. A handful of blueberries or chopped apple slices will add a little natural sugar with some essential filling fiber to keep you full until lunchtime.
Although we're all about adding your own toppings to oatmeal rather than buying a prepackaged variety, dried fruit packs a ton of extra sugar without the necessary fiber of fresh fruit. Compare that to fresh cranberries, which are only 46 calories and 4 grams of sugar for a whole cup.
Craisins aren't the only dried fruit you should worry about. If you like to sweeten your oatmeal with dates as a substitute for sugar, you may be in for a rude awakening. Gan Eng Cern. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals.
Having a go-to, filling breakfast option like oatmeal creates consistency in one's life. Byrd recommends even adding oatmeal into your treats, like her favored Oatmeal Protein Cookies recipe.
Oatmeal really is a superfood, and one that definitely can be eaten every day! More specifically, the soluble fiber in oatmeal may help reduce our LDL-cholesterol. Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites. Naturally, I was making bathroom trips more frequently, and they were quicker and easier.
In other words, fiber does wonders for 2 time. I was surprised at first, but man, I could get used to this. The fiber was really regulating my digestive system… which meant my bathroom schedule was becoming very regular. My life also started to feel more in sync.
Not everything in my day has to have order, but having at least one regimen is comforting.
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