Oatmeal is a tasty and versatile food choice that may offer numerous health benefits. From lowering cholesterol to controlling blood sugar and supporting gut health, incorporating oatmeal into your diet can be a simple yet effective way to enhance your overall well-being. Oats made history when they became the first food with a Food and Drug Administration health claim label in 1997. Oats contain a type of soluble fiber called beta-glucan, which lowers blood glucose and cholesterol levels and reduces the risk of heart disease and diabetes. Eating oatmeal regularly can have weight management benefits, too. Oats' fiber and protein content contribute to feeling full longer and slowing the release of blood glucose. Let's delve into the science-backed benefits of oatmeal and how to make the most of this nutritious grain.
Understanding Oatmeal and Its Nutritional Value
To make oatmeal, manufacturers remove oats’ outer husks and process the whole grains, or groats. But not all oatmeal is equally healthy. Generally speaking, the more processed it is, the more quickly you’ll digest it, and the less healthy it’s likely to be. 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 their body needs while helping them lose or maintain a healthy weight. Oats are rich in important nutrients, serving as a source of protein, fiber, and beta-glucan. Oats also contain healthy fats, antioxidants, and a range of vitamins and minerals, including:
- Magnesium
- Iron
- Phosphorus
- Zinc
- Folate
- Copper
- Vitamins B1 and B5
The different types of oats have similar nutrition profiles. However, the way manufacturers process them can make a big difference to how your body responds to them. Steel-cut oats are the least processed, followed by rolled oats, then “quick oats,” which people often use to make breakfast oatmeal. “Instant oats” are even more highly refined. And they tend to contain added sugar, salt, and artificial ingredients.
Here are the nutrition profiles of a half-cup (40-g) serving of steel-cut and rolled oats:
| Steel-cut oats | Rolled oats | |
|---|---|---|
| Calories | 152.4 | 152.8 |
| Protein | 5 g | 5.4 g |
| Fat | 2.3 g | 2.4 g |
| Carbohydrates | 27.9 g | 27.5 g |
| Fiber | 4.8 g | 4.2 g |
| Beta-glucan | 1.4 g | 1.5 g |
| Calcium | 20.4 mg | 18.4 mg |
| Iron | 1.5 mg | 1.7 mg |
| Magnesium | 51.6 mg | 50.4 mg |
| Phosphorous | 166.8 mg | 154.8 mg |
| Potassium | 150.4 mg | 140 mg |
| Sodium | < 1 mg | 0.4 mg |
| Zinc | 1.1 mg | 1.1 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 1.4 mg | 1.3 mg |
| Thiamin (vitamin B1) | 0.1 mg | 0.2 mg |
| Niacin (vitamin B3) | 0.4 mg | 0.4 mg |
Health Benefits of Oatmeal
Oatmeal is more than just a comforting breakfast option; it offers a range of health benefits supported by scientific research.
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Lowering Cholesterol Levels
Oats contain a type of fiber called beta-glucan. It can help lower levels of low-density lipoprotein (LDL) cholesterol in your blood. This type is sometimes known as “bad” cholesterol. Having less LDL cholesterol reduces your risk of heart disease. But exactly how much of an impact does beta-glucan have on our cholesterol levels? The results of research have varied. One randomized controlled trial found that consuming 3 grams of beta-glucan for 8 weeks lowered LDL cholesterol levels by around 15%. But a review of multiple studies found that a similar average dosage reduced levels by an average of just 4.2%.
Blood Sugar Control
The beta-glucan in oats may also help reduce the spikes and dips in your blood sugar that can occur after you eat digestible carbs. In the short term, dips can lead to low energy, irritability, and increased appetite. And over time, persistently high blood sugar is linked to a greater risk of metabolic diseases, like type 2 diabetes and heart disease. One review of multiple studies found that the beta-glucan in oats reduced blood sugar responses by 23-28%. It also lowered insulin levels. Another review found that blood sugar responses were healthier in participants who ate whole grains rather than highly processed breakfast oats. The authors suggest that an effective dose of beta-glucan was around 4 g. Half a cup (40 g) of rolled oats contains 1.5 g of beta-glucan.
Gut Health
Oats are a good source of fiber, which can help prevent and relieve constipation. Beta-glucan is also a prebiotic - a type of fiber that helps the “good” bugs in your gut grow. Some scientists believe that a healthy, diverse community of gut bugs can help you live a longer, healthier life.
Blood Pressure Regulation
Polyphenols are a type of compound in plants, and one group of polyphenols is called avenanthramides. These are antioxidant and anti-inflammatory, and they’re unique to oats. Some laboratory research suggests that avenanthramides may have a positive effect on blood pressure. One small, 4-week study had a group of participants eat daily servings of oatmeal containing high levels of these polyphenols. Two other groups ate either a combination of oats, rice, and wheat, or just rice and wheat. The high-oat group had significant reductions in two measures of blood pressure. There were also very small increases in the widening of their arteries, though the researchers didn’t consider these to be significant. Having a high-fiber diet is also associated with reduced blood pressure.
Weight Management
Studies suggest that the fiber in oats can help you feel less hungry. This may be partly because oats slow your digestion. However, research into whether eating oats helps with weight loss has had mixed results. One small study found that participants who added a daily 40-g serving of oats to their usual diets for 8 weeks lost weight. Oatmeal is great for lowering bad cholesterol and improving gut health. It also makes us feel full, which helps us eat less. Plus, it boosts our energy thanks to B vitamins. Eating oatmeal regularly can have weight management benefits, too. Oats' fiber and protein content contribute to feeling full longer and slowing the release of blood glucose.
Read also: Nutritious oat ideas
Incorporating Oatmeal into Your Diet
Oatmeal is a versatile grain that can be prepared in various ways to suit different tastes and preferences.
Cooking Oatmeal
To make a single serving of oatmeal on the stove:
- Bring 1 cup of water or milk to the boil.
- Reduce it to a simmer.
- Stir in half a cup of oats and a pinch of salt (optional).
- Cook over a low-to-medium heat, stirring occasionally, for about 5 minutes. Less processed oats will take a bit longer.
To make oatmeal in the microwave:
- Mix the oats and salt with water or milk in a microwavable bowl.
- Cook on high for 2.5 to 3 minutes.
- Stir halfway through and again before serving.
Oatmeal with Milk or Water?
This mostly comes down to your taste. Some people like that milk makes oatmeal creamier, while others prefer to let the natural flavor and texture of the oats come through.
Other Ways to Use Oats
Oats are a versatile whole grain, and there are plenty of ways to eat them beyond the standard bowl of oatmeal. Here are some ideas:
Read also: Try this easy overnight oats recipe
- Breakfast
- Bircher muesli: Mix oats and grated apple into plain yogurt and refrigerate it overnight. Top it with nuts and seeds in the morning.
- Oat pancakes: Swap out flour for oats in your pancake recipe, and add yogurt to the mix to make your pancakes lighter and fluffier.
- Lunch
- Oatmeal with poached egg and sliced avocado: Add salt and pepper and a drizzle of olive oil for a savory twist on breakfast oatmeal.
- Oat omelet: Soak rolled oats in milk for 10 minutes, then whisk them into the eggs along with crunchy vegetables like red onion and bell pepper.
- Dinner
- Oat risotto: Use steel-cut oats instead of rice for a faster, lower-carb version. Try adding butternut squash and spinach, or leek and mushrooms.
- Asian-style oats: Fry onions, garlic, and pak choi. Add rolled oats and a little stock. Season it with crispy chili oil and soy sauce. Serve it with salmon or smoked tofu.
Tips for an Enjoyable Oatmeal Experience
- Not all oats are equal: You digest highly processed oats more quickly, and they’re more likely to lead to blood sugar spikes. So, choose steel-cut or rolled oats, which are less processed than quick oats.
- Additives: Instant oatmeals often contain added salt, sugar, and artificial flavorings, which could counteract any health benefits. Look for products with oats as the only ingredient.
- Traces of gluten: Oats don’t contain gluten - but manufacturers often process them alongside grains that do. If you need to avoid gluten, look for products labeled “gluten-free.”
- Glyphosate contamination: Glyphosate is a chemical in some weed killers. Researchers have found potentially unsafe levels of it in a wide range of oatmeal products. Most of the organic products tested had much smaller amounts, so they may be safer.
- Toppings and Flavors: Oatmeal is delicious with different topics and flavors, including:
- Fruits such as bananas, blueberries, strawberries, and raspberries
- Spices such as cinnamon and nutmeg
- Protein powder for extra protein
- Nuts and seeds such as chia seeds or almond flakes
- Nut butter such as almond butter
- Natural sweeteners such as honey
Exploring the "Oatzempic" Trend
Oatzempic - a blended oat drink - is a viral social media diet trend. It's also a clever reference to the popular weight loss drug, Ozempic (semaglutide, also known as Wegovy). Many claim that, like Ozempic, drinking Oatzempic daily decreases your appetite and helps you shed pounds fast. But does this viral trend live up to the hype?
How to Make Oatzempic
Blend 1/2 cup oats, 1 cup water, and juice from half a lime until smooth. Add cinnamon if you like.
Does Oatzempic Work?
Research doesn’t support the extreme weight loss claims of this diet. And this sort of rapid weight loss is both unhealthy and unsustainable. However, oats - the key ingredient in Oatzempic - are healthy and nutritious. Oat fiber helps you feel fuller for longer, which may help curb your appetite and reduce snacking. Oatzempic is a healthy alternative to processed meals and snacks. So, swapping a high-calorie, processed snack or meal for Oatzempic as part of a balanced diet may help reduce your calorie intake and lose some weight.
Considerations
If you’re watching your carb intake because of diabetes or for other reasons, be aware that oats contain a large amount of carbohydrates - approximately 27 grams in 1/2 cup of uncooked oats, the same amount found in Oatzempic.
Alternatives to Oats
If you’re looking for healthy alternatives to oats, these grains have some of the same nutritional benefits and culinary uses:
- Barley: This contains as much beta-glucan as oats, plus similar amounts of fiber and protein. You can use it in savory dishes like risotto.
- Millet: This grain-like seed is gluten-free, like oats. It also contains beta-glucan, and it makes a great oatmeal substitute. You can get millet in grain form or as flakes, which are similar to oatmeal.
- Amaranth: This is an ancient “pseudo-grain” that’s gluten free. It has a nutty flavor and is a great alternative to creamy oatmeal. Like millet, amaranth comes in grain form or as flakes.
- Spelt: This has beta-glucan, plus more protein and almost as much fiber as oats. Its chewy texture makes spelt flour a good substitute for oats in baking.
- Bulgur wheat: This has a similar amount of protein to oats and even more fiber. It can work well instead of rice or couscous.
Real-Life Experiences with the Oatmeal Diet
Many individuals have shared their experiences with incorporating oatmeal into their daily routines, highlighting both the benefits and challenges they encountered.
A 30-Day Oatmeal Challenge
One individual embarked on a 30-day oatmeal challenge, aiming to boost digestive health and potentially lose weight. The challenge involved eating oatmeal daily and tracking any health changes. Initially, there was a concern that oatmeal might be boring, but it turned out to be quite exciting with the exploration of different flavors and toppings.
Benefits Noticed
- Increased Energy Levels: Thanks to the complex carbs and fiber, energy levels went up after eating oatmeal.
- Improved Digestive Health: The high fiber content of oatmeal contributed to better digestive health.
- Weight Loss: Oatmeal's high fiber content helped with weight loss by promoting a feeling of fullness.
- Reduced Sugar Cravings: The oatmeal diet led to fewer sugar cravings and a greater sense of fullness.
Challenges Faced
- Meal Prep and Time Management: Cooking oatmeal every morning required planning and time management.
- Avoiding Oatmeal Burnout: It was essential to find ways to keep the oatmeal diet interesting and prevent meal fatigue.
- Mindful Eating: Focusing on the taste, texture, and smell of the food was crucial for a mindful eating experience.
Tips for Success
- Variety is Key: Experiment with different toppings and recipes to keep things exciting.
- Mindful Eating: Pay attention to hunger and fullness cues to avoid overeating.
- Community Support: Share your health journey with friends and family for encouragement and support.
Integrating Oatmeal into a Holistic Health Approach
Oatmeal can be a valuable component of a holistic health approach, which considers the interconnectedness of physical, mental, and emotional well-being.
Benefits for Spinal Health and Pain Management
A diet rich in oatmeal can help lower inflammation and improve spinal health, which is important for managing and preventing pain.
Complementary Therapies
Combining dietary changes like incorporating oatmeal with other therapies such as chiropractic care and massage can enhance overall well-being.