Oatmeal is known as the “queen of cereals”. It is not by chance that this food is likened to that.
In fact, oats are rich in vitamins E, B6, B5 and minerals such as iron, selenium, magnesium and copper. They are also one of the most fiber-rich and nutritious grains.
Therefore, adding oats to your daily diet helps you improve your health effectively. Here are some benefits of this food:
Reduce cholesterol and blood sugar levels
Oats are a food rich in fiber that helps reduce sugar after meals, increases the effectiveness of insulin, especially water-soluble fiber is very good because it prevents sugar from being absorbed into the intestine and reduces blood sugar by up to 30%. Fiber can reduce triglycerides and bad LDL fat and increase good HDL fat, which is good for the health of people with diabetes.
Therefore, eating plain oatmeal without added sugar is a great choice for controlling blood sugar levels.
Reduce the risk of heart disease and control blood pressure
The high amount of soluble fiber in oats can reduce high cholesterol and bad cholesterol levels in the body. This helps reduce the risk of heart disease and high blood pressure.
Oatmeal contains antioxidants called avenanthramides that may protect against heart disease and high blood pressure. Antioxidants also boost the immune system to fight infection.
Therefore, consuming 3 servings of whole grains daily significantly reduces the risk of cardiovascular disease in middle-aged adults primarily through the mechanism of lowering blood pressure.
Weight control support
Breakfast is the most important meal of the day, providing energy for a long day of work, so it is really important for your metabolism. Good breakfast foods to choose from are those that are high in fiber and protein, both of which are important for healthy weight control.
Oatmeal is one of the best breakfasts you can eat to help control your weight. The fiber in oatmeal helps you feel full longer because it is a slow-release carbohydrate. The energy from slow-release carbs gives you a lot of energy throughout the day without making you feel tired.
Improve sleep quality
The amino acids and other nutrients in oats help produce melatonin, which helps induce sleep. When mixed with milk or honey, oats make a great snack before bed.
Whole oats also promote insulin production, which helps nerve pathways receive tryptophan. Tryptophan is an amino acid that acts as a sedative for the brain. Rich in vitamin B6, which helps reduce stress (a major cause of insomnia), combined with milk and bananas can help your body relax even more.
Prevent constipation
Another reason fiber is important in your diet is that it can help prevent constipation. Oatmeal contains insoluble oat bran, which is the outer layer of the grain. Oat bran adds bulk to your stool and retains enough water to help prevent constipation.
However, if you are just starting to add oat bran to your diet, it is best to increase it gradually. It takes time for the body to adjust to it and too much at once can cause constipation.
Slow down the aging process
Oatmeal is known as a benign beauty ingredient, bringing many good uses for the skin. This food has the ability to soothe damaged skin, prevent irritation reactions such as burning, dryness and redness, and promote natural hydration on the skin. Thereby helping to restore and nourish moist, smooth skin.
Oats contain flavonoids that help absorb UVA rays – one of the typical causes of premature skin aging. This active ingredient also protects the skin from negative effects from chemicals, polluted environments, etc.
Thanks to its ability to moisturize and clean excess oil, oats help skin become healthy, bright and full of vitality.
Reduce asthma in children
A Finnish study of 1,293 children found that those introduced to oats were less likely to develop persistent asthma.
Here’s a great reason to make oatmeal a family staple. Asthma is the most common chronic disease in children and it’s scary because it affects breathing. Asthma involves inflammation in the airways and often causes difficulty breathing, wheezing, and coughing. Research says that oats actually reduce the risk of asthma in children.
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