Is dry oatmeal good for our health?
6 reasons: why oatmeal is healthy
Table of Contents
- This is why oatmeal is healthy
- Fiber makes oatmeal healthy
- Oatmeal can lower cholesterol levels
- Healthy oatmeal for type 2 diabetes
- Oatmeal for constipation
- Oatmeal is high in antioxidants
- Oatmeal for asthma in children
- Oatmeal: healthy and tasty
- FAQs - the most common questions
- Can oatmeal go bad?
- Knowledge to take away
This is why oatmeal is healthy
Oats, also known as Avena sativa, are low-gluten whole grain products and are usually consumed in the form of oat flakes. Oat flakes can be divided into three types of grain: hearty or large-leaf flakes, delicate or small-leaf flakes and melted flakes. They are basically whole grain foods and always contain the outer layers and the seedling of the oat grain.
Oat flakes are usually eaten as porridge (porridge, overnight oats or oatmeal) or muesli for breakfast or used as a healthy ingredient for many baked goods.
Editor's tip:With Instant Oats you can easily prepare porridge or refine your smoothie:
to the Instant Oats
Oatmeal is also healthy because of its nutritional balance. They contain extra fiber, minerals (especially magnesium, phosphorus, iron and zinc) and valuable vitamins - of all cereals, oats even have the highest vitamin B1 and B6 content and provide a lot of vegetable iron. For cereals, the flakes also contain a lot of protein and little fat, so that the composition of oatmeal is healthy.
By the way: For people who suffer from celiac disease (gluten intolerance), there are special non-contaminated, gluten-free oats that must be marked with the note "Oat" and the symbol of the crossed-out ear of wheat.
|Nutritional values of oatmeal per 100 grams|
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Recipe suggestion: oatmeal burger with beetroot and walnuts
1. Fiber makes oatmeal healthy
Oat flakes keep you full for a long time thanks to the high amount of fiber. The soluble fiber beta-glucan in particular has it all: It lowers blood sugar and cholesterol levels, has a positive effect on the insulin reaction, ensures a longer feeling of satiety and the multiplication of good intestinal bacteria (1).
Beta-glucan produces a gel film and slows down the emptying of the stomach. This leads to a longer-lasting feeling of satiety: Less is eaten and fewer kilocalories are consumed (2).
In addition, the fiber releases the peptide hormone YY (PYY), which gives the body a greater feeling of satiety. This satiety hormone has been shown to lead to fewer calories being consumed and thus the risk of obesity is reduced (3).
2. Oatmeal can lower cholesterol
A major cause of heart disease is high cholesterol. Various studies show that the fiber beta-glucan found in oatmeal can effectively lower cholesterol and LDL levels (4).
One reason for this is that beta-glucan excretes more bile containing cholesterol, which means that less cholesterol circulates in the blood. In order for this effect to occur, around three grams of the dietary fiber must be consumed (comes in two 40 gram portions of oatmeal).
The positive effect on the cholesterol level can also stem from the fact that beta-glucan slows down the absorption of fat and cholesterol by binding the mass to be digested with water and thus forming a viscous solution (5).
In addition, a study showed that the antioxidants in oatmeal in combination with vitamin C can prevent LDL oxidation. LDL oxidation can cause inflammation in arteries, damage tissue, and increase the risk of a heart attack or stroke (6).
3. Healthy oatmeal for type 2 diabetes
Patients with type 2 diabetes have significantly increased blood sugar levels. Oatmeal can lower the blood sugar level, especially in overweight or type 2 diabetes patients (7).
Oatmeal can also improve insulin sensitivity. The small flakes also owe this property to the fiber beta-glucan: The stomach is emptied more slowly and so less glucose is absorbed by the blood (8).
Dr. Jens Aberle, specialist in internal medicine and diabetology as well as a specialist in the treatment of obesity, also emphasizes the risks that obesity brings: "In the long term, being overweight can lead to joint diseases and diabetes, cardiovascular diseases, heart attacks and strokes.
New findings also show that those who are very overweight also have an increased risk of certain tumor diseases. "
4. Oatmeal for constipation
It is not for nothing that oatmeal soup is a tried and tested home remedy for gastrointestinal problems. Older people in particular are often plagued by digestive problems, especially constipation.
Laxatives are usually administered here. While these help, they can lead to weight loss and a poorer quality of life (9).
The outer shell of oats - for example contained in a very concentrated form in oat bran - has been shown to be very effective against constipation in the elderly. The general well-being of the subjects improved when a soup or dessert with oats was eaten every day (10).
59 percent of the patients were even able to do without laxatives after the twelve weeks of the study, while the comparison group needed eight percent more of the agent (11).
5. Oatmeal is high in antioxidants
There are many antioxidants and polyphenols in oats, including avenanthramides. This antioxidant can lower blood pressure by producing more nitric oxide. The gas molecule nitric oxide dilates the blood vessels and thus improves blood flow (12).
Avenanthramides can also counteract inflammation and itching. In general, antioxidants are good at protecting the body from free radicals, premature tissue aging, and even cancer (13).
The cytokines in oats regulate cell growth, which can also prevent inflammation in arteries and thus prevent atherosclerosis (14).
6. Oatmeal for asthma in children
Asthma is a typical chronic condition in children in which the airways become inflamed. This can lead to recurring coughing, wheezing and shortness of breath.
Some researchers suggest that young children who eat solid foods early are at greater risk of developing asthma.
However, other studies have shown that this does not apply to all foods. For example, the risk for children of developing asthma could be reduced if they were given oatmeal before the sixth month (15).
Oatmeal: healthy and tasty
Porridge in the morning dispels grief and worries? So that the porridge or the recipe doesn't get boring, you will find delicious and varied recipes for breakfast porridge here.
Here are our favorite porridge recipes:
Try the healthy oat flakes as a hearty variant in rolls, meatballs or as a sea bass in an oat flake coating.
The oat flakes can also convince as a sweet temptation: light oat muffins, Kaiserschmarrn, chocolate wafers or oat flake scones.
Editor's tip:Incidentally, oat flakes can also be used to make a plant-based alternative to milk very easily: make oat milk yourself. And if you are looking for even more tips and suggestions for delicious recipes with oatmeal, you will find plenty of delicious inspiration here: Muesli Mixing!
FAQs - the most common questions
Can oatmeal go bad?
Manufacturers are obliged to print a best-before date on the packaging, after which oat flakes can be kept for about one year. This applies if these are stored in the original packaging or in a cool, dry container.
However, there are differences between the best-before and use-by dates. This means that oat flakes can still be edible even after the best-before date has expired, because oat flakes have a very long shelf life. Even so, you should take a close look at the oatmeal. If they still look good, smell normal, have not gotten damp or small residents have settled in them, then you can still eat them without hesitation. Whole grain oatmeal, on the other hand, should be used up more quickly, as they have a higher fat content and can therefore go rancid more easily.
Knowledge to take away
Oatmeal is a whole grain product with a very good nutritional balance: it contains plenty of fiber, minerals, vitamins and proteins. The high fiber content in particular has a positive effect on health and keeps you full for a long time - this reduces the risk of obesity.
High cholesterol levels can lead to heart disease. Because the fiber beta-glucan can lower cholesterol and LDL cholesterol levels, oatmeal is healthy and can help prevent heart disease.
Beta-glucan makes the stomach empty more slowly, so that less glucose gets into the blood - this lowers the blood sugar level. Therefore, oatmeal is healthy for people with type 2 diabetes.
Oatmeal can be effective in relieving constipation and discomfort. Oatmeal also contains avenanthramides. These antioxidants can lower blood pressure.
Asthma in children is a common chronic disease - feeding children with solid food too early can lead to allergies or asthma. However, if oatmeal is given to toddlers before the 6th month, they can counteract asthma.
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