Today, we will talk about health benefits of oatmeal. Oatmeal is a healthy food, cheap and good in the mouth. I often make oatmeal as a snack when there is no food in the kitchen. Oat is full of fiber and essential nutrients for a body. So, you have to love it, or you will have problems with your health.
My wife and I chose this food for consumption occasionally because it is cheap, tasty and nutritious. We incorporate healthy oatmeal as a super food. The oatmeal health benefits will you feel when you eat oatmeal regularly.
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Oatmeal Nutritional Value
Oatmeal is a food that is abundant with nutrients so that its health benefits are numerous and abundant too. So, what about the nutritional content? For half a cup of oatmeal or 78 grams of dry oatmeal contains the following nutrients:
- 50 grams of carbohydrates
- 5 grams of fat
- 8 grams of fiber
- 13 grams of protein
- 20% of daily zinc requirement
- 190% of the daily requirement of manganese
- 34% of daily requirement of magnesium
- 41% of the daily requirement of phosphorus
- 24% of daily copper requirement
- 40% of the daily requirement of vitamin B1
- 20% of the daily requirement of iron
- 10% of the daily requirement of vitamin B5
Not only that, oatmeal also contains a variety of other vitamins and minerals. For example, it is also rich in potassium, calcium, vitamin B6, and vitamin B3.
Oatmeal also contains plant-based chemicals such as phenols, and antioxidants. The types of antioxidants found in oats are avenanthramides and phytoestrogens. It functions in reducing the effects of inflammation and preventing the risk of various chronic diseases.
8 Health Benefits of Oatmeal
1. Oatmeal is low in calories
In one cup of oatmeal contained only 130 calories. These calories will live long in your stomach, making you longer in satisfied, and stop cravings.
2. High-fiber, less fat and more protein
Lots of fibers are good for the digestive system, do not make you fat. Many protein contents in oatmeal will make hair healthy and your body better.
3. Balancing blood sugar and prevent diabetes (type 2)
Then, health benefits of oatmeal are for balancing blood sugar. High in fiber and complex carbohydrates in oatmeal make food in the body need a long time to change into sugar.
4. Eliminate the bad cholesterol (LDL) and maintain good cholesterol (HDL)
Many studies prove that the unique fiber in oatmeal which called beta-glucan has benefits for the body’s cholesterol.
5. Sources of lignans that are useful to protect the body from heart disease and cancer
Oatmeal is like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. The lignans called enterolactone, estimated useful to protect the heart, breast cancer and prevented cancer in ours.
6. Contain antioxidants
Furthermore, health benefits of oatmeal is as provider of unique antioxidants that are beneficial to protect and maintain a healthy heart.
Based on a study conducted at Tufts University showed that this unique antioxidant called avenanthramides, helps prevent free radical damage to cholesterol, it’s will reduce the risk of cardiovascular disease.
7. Preventing heart failure
Health benefits of oatmeal also act in preventing heart failure. A study at Harvard University to 21,000 participants for 19 years long time showed that people who ate a bowl of oatmeal every morning have lower 29% risk of heart failure.
The unique antioxidant content is very beneficial for heart health.
8. Oatmeal boost immunity.
Unique fiber called beta-gluten also helped drive neutrophils to areas of infection becomes faster and eliminate or kill the bacteria found there.
More: Foods that raise cholesterol
9. Control blood sugar
Oatmeal is also beneficial for diabetics, this fiber-rich food is good for diabetics because it can control blood sugar levels and can increase insulin activity, especially for those with type 2 diabetes. This is thanks to the fiber called beta-glucan in oatmeal.
This fiber will prevent sugar spikes or it works to delay the absorption of blood sugar.
10. Good for digestive health
Oatmeal is a food rich in water and fiber, even the content in it is better than the fiber in fruits and vegetables.
High fiber in the intestine will encourage the growth of good bacteria in the digestive tract. So the benefits are preventing constipation, diarrhea, and irritable bowel syndrome. But to know more clearly and in detail about the benefits of oatmeal, research still needs to be done.
Also see: 10 High Protein Foods for Vegetarian (Meatless Foods)
So that oatmeal has a sweet and delicious taste, you can add cinnamon, nuts, seeds, yogurt and fruits.
