Oatmeal contains rich source of fiber. Hence, it is often considered as powerhouse of fiber and a quick and convenient breakfast food that has numerous health benefits. In fact, a bowl of oatmeal decorated by fresh fruits is always considered as ideal breakfast food that one can have before heading to office, college and school. Oatmeal is often referred as porridge and it is made from ground oat groats, steel-cut oats, crushed oats or rolled oats. It is pack with numerous valuable nutrients such as calcium, vitamin, mineral, soluble and insoluble fiber. These valuable nutrients of oatmeal make it one of the great and healthy meal for breakfast and the most important meal of the day. Many kids don’t prefer oatmeal as a breakfast, as they don’t provide crunchy taste and they give more preference to pancakes, waffles and cereal. Oatmeal is available throughout the year and it even grows in the infertile soil. As oatmeal does not provide good taste, the best option is add more nuts and fruits to enhance the taste of oatmeal and to make a healthier breakfast. Not only kids but also many adults don’t realize the nutritional value of 1 bowl of oatmeal. Just 81 gm of oat meal contains 8% total fat, carbohydrates 20%, dietary fiber 33%, calcium 4%, iron 19%, vitamin E 2%, Vitamin K 2% and other B-complex group of vitamin such as Vitamin B6 4%, thiamin 25%, riboflavin 7%, niacin 5%, Folate 6% and so on. The most important advantage of oatmeal is that it contains zero cholesterol. There is good news for all those who want to integrate oatmeal in their daily diet but neglect to do so because of the taste. Today one can find oatmeal in various fruit such as apple or strawberry etc. But rather sugar, if you utilized honey will make it healthier. The most beneficial thing is that it takes only 3-5 minutes to prepare it and anybody can do it easily including children. However, the oatmeal provides numerous miraculous benefits to human health and keeps several disorders at bay. It plays a crucial role in maintaining person healthy and fit. The list of health benefits of oatmeal is mentioned below:
ADVANTAGESS OF OATMEAL
Promotes healthy heart:-
Heart is often considered as the pumping organ of the body and it is believed to be affected by the modern lifestyle. Freshly cooked oatmeal is loaded with large amount of beta-glucan that has beneficial effects in lowering the bad cholesterol also known as low-density lipoprotein (LDL). Because even 3 gms of oatmeal lowers the total cholesterol by 8-23%. Hence the chances of developing coronary artery disease and other cardiovascular diseases also get reduced. In addition, oatmeal includes unique antioxidants called avenathramides, helps to prevent free radicals from damaging HDL cholesterol and protect LDL cholesterol from oxidizing from copper, which in turn reduces the risk of developing cardiac disease and thus, promotes healthy heart.
Enhances immunity system:-
The beta-glucan, an important content present in oatmeal is quite effective as it performs dual activity. It not only performs that activity of accelerating the speed of neutrophil but also enhances the ability to eradicate the invading bacteria. Hence, eating oatmeal can be a great option to combat against the infection and to improve immunity system.
Reduces risk of high blood pressure:-
Since oatmeal contains an excellent source of fiber, offers many cardiac benefits including a reduce risk of high blood pressure. Studies also indicate that, a diet that includes oatmeal helps to reduce high blood pressure due to high content of soluble fiber present in oatmeal. It holds high content of soluble fiber as compared with the whole wheat, rice or corn.
Brings down bad cholesterol:-
Since high content of soluble fiber present in oatmeal, it conquers the body’s absorption of LDL cholesterol. Soluble fiber is also found in large quantities in food such as apples, pears, prunes, barley and so on.
Stabilizes blood sugar and also reduces risk of type 2 diabetes:-
Type 2 diabetes is now a common disease that has exceeded the age criterion and now it is affecting to young people as well. Research has found that, those who consume oatmeal experienced a lower rise in blood glucose level. In fact, high content of fiber and complex carbohydrates slows the conversion of this whole food to simple sugars. Apart from these, the high content of magnesium present in oats responsible for insulin secretion. Insulin is the essential factor for maintaining blood glucose levels in the body.
Prevent breast cancer:-
Studies have proved that women who consume high amount of fiber have less chances of developing breast cancer. Especially when the fiber comes up from whole grains is considered quite useful. Because the insoluble fiber in whole grain will attack not only carcinogens but also lower level of estrogen in the body, which in turn protect the body from development of cancer. According to studies, pre-menopausal women reduced the risk of developing breast cancer by 41% just by consuming fiber from whole grain.
Prevent weight gain and stops cravings:-
Having a oatmeal daily can be a great solution for weight conscious people because it contains very low calories and keeps you fuller for longer period of time. Fiber increases the viscosity of the stomach content so that it takes longer time to empty, which in turn accordingly reduce the chances of turning on sugary and salty foods throughout the day. Research has also indicated that, those children who consume oatmeal regularly, have lower risk of obesity among children.
Cures Asthma:-
Oatmeal has proven quite beneficial for children with asthma. Including oatmeal along with fish in the diet of children can be a great solution to reduce the childhood asthma by 50 per cent.
Great option for celiac disease:-
People with celiac disease cannot eat gluten. Studies indicate that oatmeal can be great remedy for people with celiac disease although it contains a small amount of gluten. Even children who suffer from celiac disease, oatmeal can be integrated in the diet with no negative impact.
Other benefits:-
• Prevent arteries from hardening
• Naturally contradicts the use of laxative
• Maintain healthier metabolism