Are you one of those people who likes to eat oats for breakfast?
Oats are one of the most popular grains on the planet, and there are a lot of people who love to consume them at least a few times a week, especially at breakfast or as a mid-day snack. This type of whole grain is one of the best sources of minerals, antioxidants, fiber, and vitamins.
Several studies have discovered that oats are very healthy for the human body, especially if you have specific goals you wish to achieve, such as weight loss, reducing the risk of heart disease, and lowering your blood sugar levels.
Whether you like to eat them as oatmeal, in cereal bars, with yogurt, as pudding, or added to baked goods, you should definitely eat them for breakfast as often as possible! So if you want to discover why you should add them to your diet, read along with us to find out!
Here are 8 reasons you should eat oats for breakfast.
1. Reduce constipation
Irregular bowel movements are a serious issue for people of all ages. Several studies have discovered that oat bran, which is the outer layer of the grain and is packed with fiber, might be the key ingredient to keeping all these uncomfortable symptoms at bay.
In addition to that, oat bran has been demonstrated to lessen gastrointestinal symptoms and improve digestion in patients diagnosed with ulcerative colitis.
While the soluble fibers in oats are generally beneficial in preventing constipation, opioid-induced constipation has been found to be more difficult to treat because opioids are able to suppress bowel movements.
Oats are chock full of a soluble fiber called beta-glucan, which can easily defuse in water and turn into a thick solution—with the texture of gel—in your gut. This fiber is extremely good for your body, and it can help it:
- increase satiety;
- minimize blood sugar levels and insulin response;
- increase the levels of the good kind of bacteria in the digestive tract;
- lower LDL and total cholesterol levels.
3. Weight loss
If you’re looking for an ideal breakfast recipe that will keep you full until lunchtime and that will also help boost your metabolism while giving you lots of energy, a good bowl of oatmeal is exactly what you need.
You can get breakfast ready in no more than 5 minutes and enjoy a delicious meal that will fill you up for hours on end. Oatmeal contains a substance called beta-glucan, which might keep your stomach occupied for a longer time, allowing you to feel satiated for quite a while.
In addition to that, beta-glucan can also stimulate the hormone peptide YY (PYY), which is produced in the gut in response to eating. Experts have discovered that this satiety hormone transmits a signal to your brain that you’re actually full, which means that you’ll consume fewer calories and lower the risk of obesity.
4. Packed with antioxidants
Whole oats are packed with important antioxidants that your body needs to properly function and develop, as well as useful plant compounds that are known as polyphenols.
One of the most essential groups of antioxidants is Avenanthramides, a special class of antioxidants that is almost only found in oats. Plenty of researchers say Avenanthramides are able to reduce blood pressure by boosting the generation of nitric oxide. This gas molecule helps with the dilation of blood vessels, which improves blood flow.
In addition to this amazing benefit, Avenanthramides also have anti-itching and anti-inflammatory properties.
5. Blood sugar control
A severe and common health problem, type 2 diabetes, is characterized by constantly high blood sugar levels, and it typically happens as a result of minimal insulin sensitivity.
Oats are a great type of food that is known for helping lower blood sugar levels, especially in patients who have been diagnosed with type 2 diabetes or people who are overweight. Grains such as oats and barley contain high levels of beta-glucan, which might improve insulin sensitivity.
However, experts still need to perform a lot of tests to ensure that there is an actual improvement in insulin sensitivity. These benefits are mostly related to beta-glucan’s capacity to develop into a thick gel, which postpones stomach emptying and glucose absorption into your blood.
If you’re still on the fence about whether or not you should be adding oats to your breakfast or not, here are other great reasons why this is considered to be an amazing superfood: oats are a great source of fiber, carbs, and even high-quality protein, with an excellent balance of vital amino acids.
Besides that, they are full of vitamins, antioxidants, and minerals that your body absolutely needs to be at its best. Half a cup of dry oats (approximately 78 grams) contains:
- Vitamin B1 (thiamin): 15.5% of the daily value;
- Vitamin B5 (pantothenic acid): 9.07% of the daily value;
- Manganese: 63.91% of the daily value;
- Zinc: 13.4% of the daily value;
- Magnesium: 13.3% of the daily value;
- Folate: 3.24% of the daily value;
- Iron: 9.4% of the daily value;
- Copper: 17.6% of the daily value;
- Phosphorus: 13.3% of the daily value.
Oats happen to be among the most nutrient-dense foods you could possibly eat, and they contain a lot more “goodness” than we’ve already mentioned on this list, such as potassium, vitamin B3 (niacin), calcium, and vitamin B6 (pyridoxine).
A single cup of oats will nourish your body with 13 grams of protein, 8 grams of fiber, 51 grams of carbs, and 5 grams of fat, all for just 300 calories.
7. Reduce cholesterol levels
One of the main causes of death around the world is heart disease, and increased blood cholesterol is a serious risk factor. A lot of studies have demonstrated that oats’ beta-glucan fiber is efficient at lowering levels of both total and LDL (bad) cholesterol.
The release of bile that is high in cholesterol may be increased by beta-glucan, which lowers blood cholesterol levels. In addition to that, oats might stop LDL cholesterol from oxidizing.
When LDL cholesterol interacts with free radicals, it oxidizes, which is another critical stage in the development of heart disease. Furthermore, this whole process destroys tissues, causes artery inflammation, and increases the risk of heart attacks and strokes.
Oats are a great food to consume if you’re looking for a natural way to lower your total and LDL cholesterol levels and also reduce the risk of getting heart disease.
Just like we’ve said at the beginning of this article, oats are great for nourishing your body and making you feel full and satisfied for a long time. You can eat them in plenty of ways, whether you like oatmeal, bars, cake, cupcakes, muffins, or cookies.
However, whether you want to believe it or not, you can even enjoy this amazing superfood in a different way, especially if you prefer to eat something salty that will give you all the energy you’ll need for your day.
There are a lot of savory oats recipes on the Internet and our favorite contains Chinese sausage, fried eggs, and cheddar cheese. You can also combine them with cooked vegetables and you have the perfect bowl for a nutritious and delicious lunch or dinner.
Oats are considered to be a great superfood due to their many health properties that everyone can benefit from. They contain a lot of minerals, vitamins, fiber, and antioxidants that will help your body fight free radicals, reduce constipation, and cholesterol levels, and can even promote healthy and sustainable weight loss. So make sure to check out some of the best recipes and give them a try, because they’re delicious!
…Do you want to continue learning about the best tips for living a healthy and happy lifestyle? Here’s something great for you: Leftover Scraps? Here Are 9 Amazing Ways To Regrow Fruits And Veggies!