4 Benefits of Oatmeal for Health
The health benefits of oatmeal for the body are numerous. Various important nutritional content in it makes oatmeal very good for daily consumption as a delicious and healthy breakfast menu.
Oatmeal is made from boiled oats with water or milk. Oat (Avena sativa) is claimed to be one of the healthiest grains in the world that is gluten-free and has a high source of vitamins, minerals, fiber and antioxidants.
There is no doubt about the health benefits of oatmeal. By eating a bowl of oatmeal in the morning, you will be ready to carry out all activities with enthusiasm and full of energy.
Nutritional Content in Oatmeal
The benefits of oatmeal can not be separated from its abundant nutritional content. A half cup (78 grams) of dry oats contains about 300 calories and a variety of the following essential nutrients:
- 50 grams of carbohydrates
- 8 grams of fiber
- 5 grams of fat
- 13 grams of protein
- 190% of the daily requirement of manganese
- 41% of the daily requirement of phosphorus
- 34% of daily requirement of magnesium
- 24% of daily copper requirement
- 20% of the daily requirement of iron
- 20% of daily zinc requirement
- 40% of the daily requirement of vitamin B1
- 10% of the daily requirement of vitamin B5
In addition, oats contain calcium, potassium, vitamin B6, and vitamin B3. Oats are also enriched with plant-based chemicals, such as phenols, and the unique antioxidants found only in oats, namely avenanthramides and phytoestrogens.
These antioxidants function to reduce the effects of inflammation and prevent the risk of various chronic diseases.
Various Benefits of Oatmeal
The following are some of the benefits of oatmeal that you can get:
1. Lose weight
Oatmeal is not only a delicious and healthy breakfast menu, but also fills the stomach. Oatmeal is known to control hunger levels and increase the production of satiety hormones thanks to its high water content and beta-glucan (soluble fiber).
With these benefits, consuming oatmeal will cause a decrease in calorie intake, lose weight, as well as reduce the risk of obesity.
2. Lowers the risk of heart disease
Besides being able to maintain weight, the unique fiber content called beta-glucan in oatmeal is known to play an important role in lowering bad cholesterol (LDL) and total cholesterol, especially for people with hyperlipidemia.
Not only that, several studies say that the antioxidant content of avenanthramides in oatmeal is good for lowering blood pressure so that it can prevent hypertension.
That is why oatmeal can be used as a healthy food option to reduce the risk of heart disease.
3. Control blood sugar levels
The next benefit of oatmeal is to keep blood sugar levels stable and increase insulin sensitivity, especially for people with obesity and type 2 diabetes. This benefit is known thanks to the beta-glucan fiber content in oatmeal which can delay the absorption of sugar into the blood.
4. Maintain digestive health
No doubt, the fiber and water content in oatmeal is very abundant, even better known than the fiber content in fruits and vegetables.
With a high fiber content, eating oatmeal is known to encourage the growth of good bacteria in the digestive tract and treat various digestive problems, such as diarrhea, constipation, and irritable bowel syndrome. However, the benefits of oatmeal still require more research.
Although there are many benefits of oatmeal, some people may not like oats because of their bland taste. To make oatmeal more delicious and nutritious, you can add cinnamon, fruits, nuts, seeds, or yogurt.
Apart from being consumed as a healthy food, oatmeal can also be used as a face and body mask or cleanser.
Oatmeal is indeed a healthy and nutritious food. However, you need to remember that to get a healthy and fit body, it's certainly not enough just to eat oatmeal. You still have to adopt a healthy diet, exercise regularly, and don't smoke.
If you still have questions about the nutritional content or the health benefits of oatmeal, don't hesitate to consult a doctor.