Few breakfast foods are as popular and appealing as oatmeal.and Estimation With a market size of $5.3 billion, people love this dish because it’s hearty, inexpensive, and easy to prepare. Raw oats are heated with water or milk to make a porridge, and while oatmeal tastes pretty bland on its own, it can be flavored with sugar, cinnamon, honey, or fruit such as apple slices, blueberries, strawberries, or bananas. It is often spiced or sweetened with toppings.
Some people use pumpkin spice, chocolate chips, brown sugar, shredded carrots, nutmeg, maple syrup, chopped nuts, coconut flakes, and even a fried egg or a splash of Sriracha to liven up the meal or add flavor.
Of course, using such ingredients will either make the dish more or less nutritious, but oatmeal itself has many health benefits.
What are the health benefits of oatmeal?
Oatmeal is a balanced meal and a good source of folic acid, copper, iron, zinc, and more. Vitamin B group. “It’s also a good source of beta-glucans, which are good for heart health,” says Sherry Rael, MD, MS, RD, a registered dietitian and dietitian based in Albuquerque, New Mexico. She added that eating oatmeal is also a great way to get more complex carbohydrates in your diet. “Complex carbohydrates energize your brain, muscles, and cells,” she says.
of american heart association Oatmeal is praised for lowering cholesterol and being a rich source of the mineral manganese, which plays an important role in immune health, blood clotting, and blood sugar metabolism.
Perhaps best of all, “Oatmeal contains the highest amount of protein and fiber of any grain,” says Equine Oatmeal, director of nutrition and lifestyle psychiatry at Massachusetts General Hospital and author of the following books:・Dr. Naidu says:food soothes the soul.” Dietary fiber is essential for preventing constipation, maintaining gut health, and is associated with a reduced risk of heart disease. Protein is important for energy, muscle and bone growth, and to help your body produce hormones and enzymes.
Are there any disadvantages to eating oatmeal?
But it’s not all good news for oatmeal. “Oatmeal is sometimes marketed as a healthy option, but it’s best to be careful not to eat too much as it can affect your metabolism,” says Naidu.
Oatmeal is also known to cause gas and bloating, which can be especially problematic if you have gastrointestinal issues such as irritable bowel syndrome.
One of the other drawbacks of eating oatmeal is the aforementioned blandness. Therefore, many people add large amounts of white or brown sugar to sweeten it.Daily limits for added sugars as recommended by US Food and Drug Administration, only 50 grams – about 12 teaspoons. It’s not uncommon for people to put a quarter of that amount into a single serving of oatmeal. “Be careful about how you make your oatmeal and what you add to it,” advises Kristen Smith, a spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian at Piedmont Health. “Oatmeal can quickly become a high-calorie, high-sugar food if you’re not careful.”
Is oatmeal good for weight loss?
However, oatmeal itself is considered a low-calorie dietary option because you only need to cook one cup to consume it. 166 calories. This is one reason why oatmeal is often touted for helping with weight management. Another thing is that oatmeal is quite filling. “Foods like oatmeal that are high in fiber may increase satiety and reduce the risk of overeating,” Smith says.
But, she reiterates, it’s important not to offset such benefits by overloading your oatmeal bowl with sugar or other high-calorie toppings. “Try having plain oatmeal and adding some fresh fruit to add some natural sweetness,” she advises. “Also, be careful with flavored oatmeal, as it can contain significant amounts of sugar.”
What is the healthiest fruit?This has benefits for cognitive and cardiovascular function.
