Is Eating Oatmeal Everyday Healthy

 Oats are a cereal made from whole grains.

Eating oats gives you many benefits for the heart, digestive, immune systems, and for losing weight. Designed by Nazihpharmacy

  

In this article: 

1. Types Oats
2. Nutritional value of Oats
3. Oat Antioxidants
4. Health benefits of Oats
5. Are oats good for the skin?
6. Are oats good for weight loss?
7. Oat milk
8. How to incorporate oats into your diet? 
9. Summary

Oatmeal is a popular breakfast choice for people around the world.

As a plant that is grown annually. In its natural form, oats are fed to livestock, but when crushed or ground, they are consumed by humans.

Types of oats available in markets and kitchens

The best type of oats is steel-cut oats because they are cut in an appropriate way. 

Where all parts of the oats remain, and therefore have the highest nutritional value, including:  

• Oat bran

• Groat Oats

• Irish oats

• Oatmeal

• Scottish oats

• Oat milk

• Instant (quick) oats

Oats are usually eaten for breakfast as oatmeal, which is prepared by boiling oats in water or milk.  Oatmeal is often referred to as porridge.

The most popular dish is to mix oatmeal with fruit and sugar.

The most sought after recipes for oats, including:

• Biscuits

• Cakes

• Uttapams

• Dosas

• Pancakes

• Juices 

As they gain more popularity with time and are included in the daily diet. 

Nutritional value of oats

Oats are mainly carbohydrates, antioxidabts, vitamin E, protein and omega-3 fatty acids.

A great source of whole grains, oats contain a heart-protective starch known as beta-glucan(1) that helps reduce high cholesterol. 

Half a cup (40.5 g) of dry oats contains(2):

• Manganese: 63.91%

• Phosphorus: 13.3%

• Magnesium: 13.3%

• Copper: 17.6%

• Iron: 9.4%

• Zinc: 13.4%

• Selenium 13%  

• Folic acid: 3.24%

• Vitamin B1 (thiamine): 15.5%

• Vitamin B5 (pantothenic acid): 9.07%

Small amounts of the following elements: calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).  

One cup of prepared oatmeal (half a cup of dry oats with water) also contains the following: 

• 27.4 grams (g) of carbohydrates

• 5.3 grams of protein

• 2.6 grams of fat

• 4 grams of fiber

• 153.5 calories

Oats are rich in carbohydrates and fiber, and higher in protein and fat than other types of grains. In addition, it contains many vitamins and minerals.

Oat Antioxidants

Whole oats are rich in antioxidants.  

Whole oats contain a high percentage of antioxidants and beneficial plant compounds called polyphenols, including: 

• Avenanthramides

• Beta glucan  

• Vitamin E

• Phytic acid

The most notable of the unique nutrients are antioxidants called avenanthramides, which are found almost only in oats.  

The benefits of avenanthramides(3) to the human body are many, including: 

• Reducing oxidative stress  

• Expansion of blood vessels 

• Improve or help treat digestive problems

• Weight management difficulties

• Diabetes

• Neurological disease

• Anti-inflammatory  

• Anti-itch

• Lowering blood pressure

Avenanthramides may help by increasing the production of nitric oxide gas. 

This gas molecule helps dilate blood vessels, which may lead to improved blood flow.  

Beta-glucan may also: 

• Lower blood pressure

• Reducing blood cholesterol 

But additional studies are needed.

Health benefits of eating oats every day

There are many health benefits of oats, such as:

• Improving heart health

• Lowering blood pressure

• Immune support 

• Improving digestive health  

• Bone support

• Weight loss

Let's discover the benefits of these magic pills.

 Improving cardiovascular health

 Cardiovascular diseases are widespread throughout the world, and the most common types include: 

• Coronary heart disease 

• Angina  

• Arrhythmia

• Heart attack  

Oats help protect the heart and blood vessels due to the presence of nutrients, including:

• Antioxidants 

• Water-soluble fiber  

These antioxidants improve heart(4) health by fighting free radicals.   

Oats act as blotting paper because they absorb cholesterol and help reduce it.  

It also lowers harmful cholesterol (LDL), due to soluble fiber, which absorbs bad cholesterol from the food mass in the intestine, ultimately leading to lower levels, thus reducing: 

• Risk of coronary artery disease

• Atherosclerosis

• Hypotensive 

The nutritional lignans found in oats help protect the heart, to maintain an athletic heart that supplies you with the blood you need during sports activities such as running, walking, and jumping.  

Soluble fiber in whole grains helps lower blood pressure and reduce the consumption of antihypertensive medications.

Your immune booster

The body’s immunity depends mainly on white blood cells (white blood cells that absorb beta-glucan through special receptors).

Oats contain many nutrients that support the body’s immunity, such as: 

• Beta glucan 

• Antioxidants 

• Zinc

• Selenium

Beta-glucan (a soluble fiber) and antioxidants found in oats support immunity on several levels, the most important of which is:

• Supports the work of white blood cells 

• Fighting the infection

• The body becomes more sensitive to antibiotics for better effectiveness

• Accelerates the healing of wounds

• Fighting fungi, viruses and bacteria

•  Maintaining a normal flora in the body’s systems

Beta-glucan also works to enhance(5) the activity of macrophages, neutrophils and natural killer cells to fight a variety of infections caused by parasites, fungi, bacteria and viruses.

The zinc and selenium found in oats support the body's immunity in  Fighting infections.

Oats contain natural anti-inflammatories that play a role in maintaining the normal vaginal flora. 

Instead of scented solutions and medications. .Recurring gynecological infections may make your life unhappy.

Reducing your sugar level

Oats are considered a plant rich in fiber, which helps control the blood sugar index. 

A cup of cooked oatmeal (1/2 cup dried oats) contains approximately 30 grams of carbohydrates, which can fit into a nutritious meal plan for people with diabetes.   

Oatmeal contains: 

• A high percentage of fiber and nutrients

• Low in saturated and trans fats

• Low sugar

Beta-glucan is one of the most important oat fibers. The benefits of beta-glucan include:

• Improving insulin sensitivity 

• Reducing glucose levels after eating  

• Prevent sudden and sharp rises in blood sugar levels

So eating oats on a regular basis keeps the blood sugar index low.

Eating some fruits, such as blueberries, strawberries, and some nuts with oats, increases the benefit towards controlling the blood sugar index.

 Those who are overweight or have type 2 diabetes(6) showed a clear decrease in the blood sugar index after eating oats on a daily basis.

Improving your digestive health

Oats are rich in soluble and insoluble fiber that increases the time food spends in the intestine.

The benefits of oats for the digestive system include: 

• Regulating bowel movement

• Intestinal cleansing 

• Prevent diarrhea 

• Prevent constipation 

• Preventing some cancers

These fibers mix with the food mass in the intestine as it moves through it, which leads to cleaning the intestines, regularizing bowel movements, and preventing constipation(7).

It helps increase the weight and water content of waste.  Moreover, oats help prevent colorectal cancer(8). 

Eating oats on a regular basis helps solve most of your digestive system problems.

Especially if it is consumed with some other fruits that are beneficial to the digestive system, such as avocado. 

This nutritional combination supports the digestive system during weight loss programs and reduces the accompanying nervous disorder.

Helps you relax, sleep and changing your mood

Oats are considered a beneficial food for sleep, relaxation, and mood changes on several levels, such as: 

• Oats help produce melatonin, which is the hormone necessary for sleep(9)

• Supporting the secretion of the hormone serotonin, which reduces stress and helps you feel relaxed and happy and changes your mood for the better, especially for women during the menstrual cycle

• Oats also contain an important amino acid, Tryptophan, which helps calm and relax

Therefore, eating oats regularly leads to regular sleep and mood.

Strengthen your bones

Oats are considered a food rich in bone-strengthening nutrients.  

Oats contain: 

• Silicon dioxide

• Calcium 

• Vitamin D 

• Magnesium

These are important elements in the treatment of osteoporosis.  

The presence of silicon in oats reduces weak bones and helps in the process of building them.

In addition, oats contain a small percentage of vitamin D which supports calcium stabilization and bone strengthening.

Women after menopause suffer from osteoporosis, so eating oats on a daily basis with breakfast helps strengthen bones.

Your energy booster

Oats are considered a high energy source for the body.  

Oats are rich in energy-giving nutrients, including: 

• Carbohydrates 

• High protein(10)

• B vitamins

The presence of large amounts of all types of vitamins B and Omega-3 in oats make the metabolism process perform its role to the fullest extent by increasing energy levels in the body. 

Consumption of oats also reduces the downsides of some manufactured drinks, such as energy drinks, in their effect on the liver and kidneys. 

A complete treatment for your hair

Oatmeal has many benefits for the hair.

Oatmeal treats: 

• Itchy scalp 

• Absorb excess oils  

• Solving the problem of oily hair and stubborn dandruff that many people suffer from

It is applied to areas that suffer from itching(11), increased oily secretions, or hair loss. 

Apply it for 5 minutes daily and you will see wonders.  

Do not forget to massage the hair with some vegetable oils that also strengthen the hair follicles, such as sesame oil, okra oil, avocado oil, and almond oil to ensure good results.

Oats strengthen hair follicles and prevent hair loss.  In addition to its role in increasing hair shine and making it shiny and smooth as silk.

Protecting you from cancer

Oatmeal is considered an effective food in preventing various types of cancer.  

Oat lignans suppress hormonal disorders associated with cancer, such as: 

• Prostate cancer 

• Ovarian cancer

• Breast cancer

• Colorectal cancer

Oats are rich in antioxidants that fight free radicals and lead to cell damage(12) and cancer.

Taking oats containing antioxidants with foods containing vitamin C produces high resistance to free radicals. ( Oats do not contain vitamin C).  

Oats contain avenanthramides, which are components that help suppress the growth of cancer cells only without affecting healthy cells.

The cancer most affected by oats is colon cancer, as many studies have proven the association between eating oats on a daily basis and a reduced risk of cancer.

May reduce the risk of asthma in children

Asthma is the most common chronic condition in children. It is an inflammatory disorder of the airways and bronchi. 

Not all children suffer from the same symptoms, but many of them suffer from symptoms, including:

• Frequent coughing

• Wheezing 

• Shortness of breath

Research(13) indicates that early consumption of oats may protect children from developing asthma and may reduce the severity of the symptoms.

Are oats good for the skin?

 Ground oatmeal acts as an exfoliator, removing dirt, oil, and dead skin cells.   

It can moisturize and reduce inflammation, which means people often use it as a home remedy for dry, itchy or irritated skin.  

Oatmeal contains many ingredients that can be beneficial for the skin, including: 

• Beta-glucan, a water based fiber 

• Phenols, as antioxidants 

• Saponin, as an antiseptic

Uses for oatmeal

People can try applying oatmeal to their skin to help solve many problems.

Oatmeal can be applied to the skin in more than one form, such as: 

• Colloidal oatmeal cream

• Colloidal oatmeal lotion

• Colloidal oatmeal baths

Oats are rich in beta-glucan fiber, zinc and Omega-3. Oatmeal useful in: 

• Fighting pimples

• Treating oily skin

• Eczema

• Psoriasis

• Treating acne

• Moisturizing

• Restoring the skin

• Treating itching

• Lightening skin tone

Including oats in your daily meals with iron-rich spinach salads, power to the skin and will give you fresh, vibrant and smooth skin(14).

Are oats good for weight loss?  

When prepared with healthy ingredients and very few added sugars, oatmeal may help you follow a weight loss diet, including the following benefits: 

• Keeps you feeling full longer: Beta-glucan, the soluble fiber(15) in oats, forms a gel-like substance in the stomach. This slows down digestion, helps you stay full and aids in weight loss

• Controlling blood sugar levels: The complex carbohydrates found in oats may contribute to stabilizing blood sugar, ensuring stable energy and reducing food cravings resulting from low sugar

• Oatmeal burns calories: Due to its high fiber content, the body works harder to break down and process fiber, thus burning more calories.  Means more weight loss

•  Boosts metabolism: Oats contain B vitamins such as thiamin or vitamin B1.  These vitamins play a crucial role in energy production in the body.  This causes your body to burn calories more efficiently, which promotes weight loss 

• Supports Healthy Gut Bacteria: Beta-glucan, the soluble fiber in oats, acts like a prebiotic in the gut.  Prebiotics nourish and maintain the balance of good bacteria in the digestive system.   This is linked to weight gain and a lower risk of obesity-related diseases

Ways to eat oats to lose weight

Nutrients can be added to enhance the taste, nutrition and texture of oats, such as: 

• Fresh or frozen fruits such as berries, bananas, peaches and apples are great for some natural sweetness and added vitamins and fiber

• Nuts and seeds like almonds, walnuts, or pecans, and seeds like chia, flax, or hemp for a dose of healthy fats, protein, and fiber

• Milk or its derivatives to obtain a creamy texture and protein as well

Oatmeal may be a good addition to a weight loss diet.   It is nutritious, keeps you full due to its high fiber content, and can promote better digestion.

Popular meals of oats and oatmeal. With fruits.
With nuts. For breakfast. Designed by Nazihpharmacy

Oat milk

Oat milk is a plant-based milk that is free of dairy products. It is very important for people who do not want dairy products.  

How is oat milk made?  

The easiest way to get this savory milk is: 

• Grinding oats

• Mix it with water and stir

• Heat the mixture slightly

• Separating the milky or creamy liquid from the solid residue 

Properties of oat milk

• Thick

• Creamy milk

• Rich in beta-glucan fiber

• Soft and buttery mamas sweet taste

• High benefits for the body

Oat milk has high nutritional value.

How to incorporate oats into your diet

You can enjoy oats and their exciting benefits in many ways.  The most common way is to eat oatmeal for breakfast.  
I'll give you what you need to make oatmeal: 

• 1/2 cup rolled oats

• 1 cup (250 ml) water or milk

• A pinch of salt

  The way

1. Combine the ingredients in a bowl 
2. Let it boil a little over low heat
3. Cook the oats
4. Stirring occasionally 
5. Until they are soft

You can add cinnamon, fruits, nuts, and seeds to make it more savory.

Summary

Oats contain many nutritional components that benefit all body systems, keep them active and clean, and protect them from chronic or inflammatory diseases.also don't forget to lose weight. 

A vegetarian diet is the healthiest for your body and weight.