Eating oatmeal every day brings with it some great health benefits. It works to help your digestive system to prevent constipation and enables the protection of your skin against skin irritation. When eaten right, it could be a really filling meal thereby aiding weight loss. Oatmeal also works to lower blood glucose levels and reduce cholesterol in your body. Considered a healthy choice for breakfast, oats or oatmeal brings with it various health benefits as discussed in this article.
Considered one of the healthiest grains on the planets, oats are a gluten-free whole grain. It is loaded with vitamins, minerals with a healthy dose of fibre and antioxidants.
This low-calorie meal is popular for breakfast with half a cup containing 150 calories, 3 grams of fat, 27 grams of carbohydrates, 4 grams of fibre, 1 gram of sugar and 5 grams of protein. Often eaten with nuts, seeds and fruit, oatmeal for breakfast has various health perks, which we will discuss. We will highlight whether eating oatmeal every day is good for you and discuss some of the disadvantages of eating oatmeal.
10 Health Benefits of Eating Oatmeal Every Day
1) Great for Constipation
Oatmeal is a great source of fibre that can help when you are experiencing constipation. Though laxatives work to help resolve constipation, they can be associated with unnecessary weight loss and overall reduced quality of life.
Constipation is common in elderly people who often experience infrequent and irregular bowel movements. Oatmeal can be a great way to tackle this problem and relieve the effects of constipation. The high fibre content of oatmeal works to aid digestion and effective bowel removal from your body. In one study conducted on older people, the elderly patients who consumed oat bran daily for 12 weeks noted that their wellbeing improved, with 59% of the patients being able to stop the use of laxatives after 3-months.
If you suffer from constipation in general, then incorporating oats into your diet on a daily basis can significantly help to alleviate your condition, thereby improving your quality of life.
2. Reduced Risk of Childhood Asthma
Asthma is considered one of the most common chronic illnesses in children. Asthma brings with it coughing, wheezing and the general shortness of breath. This is caused by an inflammatory disorder in the airways that carry air from the lungs.
A study led to prove, incorporating oatmeal into the diet of children can significantly reduce the risk of developing asthma and help alleviate symptoms. In fact, eating oatmeal every day actually helped protect children from developing asthma. This has been proven effective in infants too, where a study conducted on infants below the age of 6 months noted a reduced risk of developing childhood asthma.
3. Aids Weight Loss
This low-calorie breakfast meal is rather filling, which is why is it works so well with weight loss ambitions. Due to the fact that oatmeal is really filling, eating oatmeal for breakfast means you are less likely to consume more unnecessary calories after the meal. The fewer calories you consume, the greater of a calorie deficit you will have, thereby enabling you to lose more weight.
The beta-glucan in oatmeal works to increase the time it takes for your stomach to become empty of food, thereby keeping you full for a longer period of time. The feeling of fullness lasts longer, which is why so many people trying to lose weight look to oatmeal as a healthy breakfast choice. Beta-glucan also helps promote the production of the hormone, peptide YY. Peptide YY works to help you reduce your calorie intake, thereby significantly impacting your weight loss ambitions, preventing all the health conditions that come with developing obesity.
Not only does eating oatmeal help prevent the risk of developing obesity, if you are already obese, it can also actually help you lose weight.
4. Improves Blood Glucose Regulation
If you suffer from type 2 diabetes, then you have elevated blood sugar levels. This is caused due to the reduced sensitivity of the hormone, insulin which is responsible for regulating blood glucose levels in your body.
If you suffer from type 2 diabetes or are overweight in general, then eating oatmeal every day could help you lower blood glucose levels, brought about by improved insulin sensitivity. This is brought about by the soluble fibre beta-glucans that prevents the immediate absorption of glucose into the bloodstream in the gut. The delayed absorption of glucose in your gut enables a steady stream of blood glucose, thereby helping to improve your blood glucose regulation. In essence, you will only need a small and steady supply of insulin to maintain blood sugar levels. This is why it works really well for people who have developed insulin sensitivity.
5. Lowers Cholesterol Levels
High cholesterol is one of the leading causes of death worldwide. This is because high cholesterol levels are linked to heart disease which is a chronic condition.
Beta-glucan, the soluble fibre found in oats are very effective in reducing cholesterol levels, working to not only reduce cholesterol levels but also to excrete cholesterol-rich bile from your body. This enables the better regulation of cholesterol levels in your body.
The oxidation of LDL, aka bad cholesterol, occurs when cholesterol combines with free radicals in your body. This has been linked to an increased risk of heart disease progression and can damage tissues and inflame your arteries. In combination with vitamin C, the antioxidants in oatmeal when eaten every day work to reduce and prevent oxidation of LDL.
Eating oatmeal every day could help you sidestep the risks of developing heart disease, by better regulating your cholesterol levels.
6. Promotes the Growth of Good Bacteria
As mentioned prior, oatmeal contains beta-glucan, a type of soluble fibre that combines with water to form a gel-like solution in your gut. As mentioned prior, there are various health benefits of beta-glucan. Another noteworthy benefit of this soluble fibre is how it promotes the growth of good bacteria in your gut.
Good bacteria in your gut works to metabolise nutrients from food and works as a protective barrier against intestinal infections. They also help the production of vitamin K which helps make blood-clotting proteins. Good bacteria keeps an eye on the levels of bad bacteria in your gut by multiplying so often that there isn’t any room for bad bacteria to grow in your gut. This enables you to maintain gut equilibrium with a healthy balance of good and bad bacteria.
By promoting the growth of good bacteria in your gut, oatmeal when eaten every day will ensure effective absorption of nutrients in your body, thereby helping you gain the most from your meals.
7. Rich in Antioxidants
Oatmeal is rich in antioxidants and other integral plant components such as polyphenols. There is a group of antioxidants called avenanthramides, which are uniquely found in oats and oatmeal. This group of antioxidants help to reduce blood pressure levels by increasing the production of nitric oxide. Nitric oxides enable the dilation of blood vessels, thereby enabling better blood flow in your body.
Avenanthramides also have various anti-inflammatory and anti-itching properties, which can be greatly important in maintaining healthy wellbeing.
These powerful antioxidants in oatmeal provide various health benefits to your body and reduce the risk of developing heart conditions.
8. Great Nutrient Content
When it comes to getting the right amount of nutrients, eating oatmeal every day can ensure that you are getting a great composition of nutrients in a well-balanced meal. As mentioned, it is a great source of fibre, beta-glucan. In combination with this, it is also a good source of carbohydrates.
With a half-cup containing 5 grams of protein, it is also a reliable source of plant-based protein. It also contains wholesome amounts of vitamins, minerals and antioxidants. A half-cup of dry oats, as reported by ‘Healthline’ contains,
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
RDI – Recommended Daily Intake
Oatmeal is exceptionally nutritious and offers a great balance with half a cup containing 150 calories, 3 grams of fat, 27 grams of carbohydrates, 4 grams of fibre, 1 gram of sugar and 5 grams of protein.
9. Steady Boost of Energy
Oatmeal is a great source of energy. The fact that it is gluten-free makes it especially great for people who suffer from celiac disease.
Coupled with providing a healthy dose of energy for your daily activity, the gluten-free nature of oatmeal works to reduce chronic inflammation. What is keen about the energy that is produced from oatmeal is, it is absorbed slowly, which provides your body with a steady boost of energy. It’s like a mini power plant in your body, providing your body with the energy requirements in a steady and reliable manner. The energy is long-lasting, which is why eating oatmeal every day can be of so use to us.
10. Great for Your Skin
Though eating oats don’t have the same effects as using oat-based products on your skin, eating oatmeal every day could improve skin conditions and resolve skin dryness.
It can be a great tool in fighting against skin conditions such as eczema. Further to this, the nutrient content of oatmeal makes it one of the better choices for skin health and you could have noticeable results when you combine oatmeal with other nuts and fruits. This in combination with proper hydration could provide your skin with a healthy and natural glow.
Disadvantages of Eating Oats
When it comes to oatmeal, there aren’t any real disadvantages except for the fact that it caused bloating, which can be troublesome for people. Other than that, when eaten right, the daily consumption of oatmeal brings with it more advantages than disadvantages. That being the case, in rare cases, eating oatmeal can produce gastric swelling. This can cause pain and discomfort due to abdominal cramps and flatulence. If you begin to experience this, it is best to lower the intake of oatmeal and work your way up slowly thereby giving your body time to adapt.
If you have an iron deficiency, then eating oatmeal every day could prevent the effective absorption of iron in your intestinal tract. This can be a particular disadvantage to people who suffer from this condition.
If you suffer from intestinal conditions such as Crohn’s disease, enterocolitis or diverticulitis, then you should avoid eating oatmeal every day. This is because oatmeal could aggravate the pre-existing conditions, thereby bringing more complications than benefit to you.
If you are allergic to oats or are intolerant to oat proteins, then obvious to state it is best to avoid eating oatmeal every day.
Another disadvantage of eating oatmeal is left as a standalone point below due to its importance. If not eaten correctly, oatmeal can actually cause you to gain weight. Keeping reading further to understand better.
Can Oatmeal Make you Fat?
Eating too much oatmeal can lead to malnutrition and muscle mass shedding. This is due to the high fibre content of oatmeal which keeps you full, thereby preventing the signalling of your body to eat more often. So doesn’t this mean oatmeal helps you lose weight? Yes, oatmeal does help you lose weight as mentioned within the 10 health benefits listed above. However, if you don’t consume oatmeal correctly, you do stand to gain more weight than lose weight.
When it comes to oatmeal, rarely do you eat it without toppings. It is the toppings that you add that can make the difference between losing weight and gaining weight. For instance, if you add chocolate chips and sugar to your oatmeal, you drastically increase the sugar content of the meal, thereby increasing the number of calories, resulting in a risk of gaining more weight. Hence it is important to choose the right type of topping to ensure that you are on the healthier side and are working to lose weight as opposed to gain it.
Adding fresh fruits and nuts can be a great way to enjoy your oatmeal and offers a healthy alternative to sugars which could do more harm than good. The sugar could cause insulin spikes in your body and will eventually lead to unnecessary weight gain.
Benefits of Eating Oatmeal at Night
A study has proven that oats are generally high in melatonin, which can help you fall asleep faster. This literally means, if you eat oatmeal at night, you are expected to have better sleep. The high carbohydrate content can increase the feeling of drowsiness when consumed before bed.
This makes oatmeal a perfect evening snack, which will help you better regulate your body’s internal clock. When you consider eating oatmeal right before bed, there are certain perks of it helping you fall asleep faster. However, eating anything right before bed is not recommended when you are trying to lose weight. You should give your body ample time to break down and digest whatever it is that you are eating.
Hence if you are asking the question, ‘is eating oatmeal at night bad?’ The simple answer is no. The melatonin content in oatmeal makes it an ideal meal to help you fall asleep faster, thereby ensuring that you get a better night’s rest.
What Happens if I Eat Oatmeal Three Times a Day?
Though eating three servings of oatmeal throughout the day can help you lose weight, it can cause malnutrition thereby causing you to lose weight from the wrong sources. You would end up losing more muscle mass as opposed to fat, thereby lowering your metabolic rate.
When you consider eating oatmeal three times a day, you may be wondering if you would be eating too much of this nutritious food. Is there anything called too much of a good thing? Well to answer this question, you first need to understand that eating anything in large quantities work to upset the balanced diet requirements of your body. As mentioned above, it can cause malnutrition which isn’t healthy.
That being the case, there is something called an Oatmeal Diet, which is intended to work in two phases to help you lose weight. This, though rather extreme is a normality when you consider the extremes that people go to lose weight.
How Much Oatmeal Should I Eat?
Unless you are trying to lose weight, it is recommended that you stick to 1/2 cup of oatmeal per day. This will ensure that you get all the benefits of oatmeal in combination with a healthy balanced diet.
Considered a perfect way to start the morning, you can consume oatmeal at night and even consider having two potions of oatmeal a day, so long as you ensure to balance your diet with other foods that are integral for your wellbeing.
Unless you are trying to lose weight, we do not recommend eating more than two servings of oatmeal a day. The trouble with oatmeal is, it makes you feel full for a long period of time. This is great when you are trying to lose weight. However, if you aren’t looking to lose weight, this could lead to malnutrition in the long run.
What Kind of Oatmeal is the Healthiest?
Whole oat grouts are the least processed type of oatmeal, which makes them the healthiest choice when you consider the various types of oatmeal. Oat groats contain the intact germ, endosperm and bran, the combination of the three providing for a variety of nutrients including selenium, B vitamins, iron and a lot more.
When you consider the various types of oatmeal, there is instant oatmeal, rolled oats, steel-cut oats and whole oat groats. To state simply, all types of oats are considered a good source of fibre and plant-based protein. The nutrition content only varies slightly between each other with the major difference between each being the flavour and texture of the oatmeal.
Should I Eat Oatmeal Everday?
Oatmeals can be a great way to start your day. It is loaded with vitamins, minerals, antioxidants and fibre and offers some great health benefits as listed within this article. When it comes to the benefits of eating oatmeal every day, it definitely overshadows the minute disadvantages of eating oatmeal every day. That being the case, if you suffer from pre-existing conditions as mentioned within this article, it is best to gradually increase your consumption of oatmeal and not consume too much at once.
With the benefits of eating oatmeal during the day and at night, it is definitely a meal that can keep you healthy. Further to this, oatmeal has been shown to be effective in weight loss, however, you should keep in mind, malnutrition that could be caused by not maintaining a healthy balanced diet.
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