Oatmeal: Nutrition Facts and Health Benefits

Oatmeal: Nutrition Facts and Health Benefits

Overview

Oatmeal has its scientifical name as Avena sativa.

It is a shole-grain cereal which is mainly planted in North America and Europe.

Packing with a perfect source of nutrients, oatmeal has gained considerable interests as a superfood.

Moreover, oatmeal contains avenanthramides – a unique type of antioxidants.

When it comes to the treatment for high blood pressure or high cholesterol levels, people usually mention oatmeal (1, 2, 3).

This writing aims at collecting oatmeal nutrition facts and top 10 Benefits of Oatmeal to provide you with basic information about this superfood.

Nutrition Facts

Oatmeal - Nutrition Facts

Facts have shown that oatmeal is a well-balanced nutritional substance.

According to scientific calculation, 30 grams of oatmeal contains 117 calories.

By weight, the major part of oatmeal is carbohydrates which occupy 66%, followed by protein, fiber and fat with 17%, 11% and 7% respectively.

Oatmeal is high in carbohydrates, 11% of which is fiber and 85% is starch.

Starch – the biggest ingredient of oatmeal is formed by long chains of glucose molecules.

Notably, there is a striking difference between the starch in oatmeal and that in other grains.

In particular, compared to other grains, oatmeal composes higher content of fat and a higher viscosity (4, 5).

Making up for 11% of oatmeal, most fiber exist in soluble form, also called beta-glucan.

Also, oatmeal is a store house of insoluble fiber.

Lignin, cellulose as well as hemicllulose are good examples of insoluble fiber (6).

In comparison with other grains, oatmeal contains larger amount of soluble fiber.

This fact may lead to harder absorbtion, higher satiety as well as the loss of appetite (7, 8).

In fact, beta-glucans are so unique that it can result in lower cholesterol level, reduced blood sugar and insulin levels (9, 10, 11, 12).

Oatmeal is one of wonderful sources of protein.

The primary protein of oatmeal is avenalin which also appear in other types of grain.

Also, pure oats appear to be gluten-free (13).

According to scientific result, oatmeal consists of more fat in comparison with other grains.

Most of which is unsaturated fatty acids (14).

Also, oatmeal has high content of vitamins and minerals including magnesium, zinc, copper, iron, phosphorus, etc.

Bottom line: Oatmeal is a nutritional food which is packed with a wide range of nutrients.

Health Benefits of Oatmeal

Here are top 8 benefits of oatmeal which many people

1. Lower Cholesterol

Oatmeal - Lower Cholesterol

One of mechanism behind benefits of oatmeal is its ability to lower cholesterol levels.

For long, heart disease has been one of the biggest killers all over the world.

Facts have shown that high blood cholesterol, especially LDL cholesterol, makes a contribution to heart health (15).

Interestingly, people may reduce the danger of heart disease thanks to oatmeal consumption.

According to many studies, due to great amount of beta-glucan, oatmeal may lower blood cholesterol levels (16, 17, 18, 19).

There are 2 reasons which explain for cholesterol-reducing benefits of beta-glucan.

Firstly, this substance can promote the viscosity of digestive system (20).

Secondly, beta-glucan can bring away cholesterol-rich bile acids in the intestinal system and flush them out of the body.

Commonly, these acids may be re-absorbed.

However, beta-glucan can prevent this phenomenon, contributing to the reduction in cholesterol level (21).

Bottom line: It is high content of beta-glucans that makes oatmeal effective at lowering blood cholesterol level.

2. Type 2 Diabetes

Among many benefits of oatmeal, people usually mention its good effects on the condition of type 2 diabetes.

Type 2 diabetes mainly results from lower insulin sensitivity.

Patients with type 2 diabetes took part in a study and beta-glucans in oatmeal had positive impacts on blood sugar control (22, 23).

Several studies found that a moderate amount of beta-glucan from oatmeal can control glucose and insulin responses (24, 25, 26).

A different research on type-2 diabetes patients concluded that oatmeal can reduce insulin dosage for maintaining stable blood sugar level up to 40% (27).

Moreover,  while whole oatmeal can help with glucose and insulin responses, oatmeal flour gets even  higher responses (28, 29, 30).

Bottom line: Oatmeal may take effect on reducing blood sugar and insulin, which makes it beneficial for diabetic patients, especially ones with type-2 diabetes.

3. Satiety

In terms of enery balance, oatmeal also plays a role.

In fact, this food suppresses desire for foods and prevents people from eating much (31).

The existence of beta-glucans in oatmeal supports satiety by increasing the level of satiety hormones.

It also promote stomach distension and control empty stomach (32).

Moreover, a study in human has supported oatmeal’s greater ability to reduce appetite (33, 34).

Bottom line: Compared to other foods, oatmeal can suppress appetite effectively.

4. Childhood Asthma

Oatmeal - Childhood Asthma

It would be such a big mistake if we didn’t mention childhood asthma when it comes to benefits of oatmeal.

Childhood asthma is a source of inconvenience.

In this problem, the lungs and airways get inflammed when exposed to some factors.

They can be airnone pollen inhaling, common cold and other respiratory infection  etc.

Facts have shown that childhood asthma can lead to many inconveniences.

More importantly, if not treated properly, childhood asthma can cause asthma attacks (35).

In reality, feeding young infants under 6 months old can decrease the risk of childhood asthma (36).

5. Immunity

The massive benefits of oatmeal make it healthy food for immune system.

Immumity is one of the most important parts of the body system.

It plays a role as a protective mechanism to save people from foreign invaders.

For better immunity health, beta-glucans in oatmeal seems to be effective, which was supported by scientific study (37).

6.  Gluten Sensitivity

Among benefits of oatmeal, its good impact on gluten sensitivity is well-known.

A gluten-free diet can be the sole treatment for patients of gluten sensitivity and celiac disease.

Interestingly, oatmeal is a free-gluten food.

Thanks to pure oatmeal intake, the condition of celiac disease improved remarkably (38, 39, 40, 41).

Moreover, the nutritional value of gluten-free diets increases with the help of oatmeal.

Particularly, it fostered the consumption of minerals and fiber, which explained for people’s interest in having oatmeal in their gluten-free diets (42, 43).

However, celiac suffers should eat only pure or gluten-free oatmeal because of  contamination matter (44, 45).

Bottom line: Truly pure and gluten-free oatmeal is good for gluten sensitivity and celiac patients.

7. Skin Health

In addition to positive effects on gluten sensitivity, benefits of oatmeal also include skin health improvement.

If you are looking for an ingredient that can shield the skin, you should choose oatmeal.

Oatmeal is especially good for a glowing skin.

It can moisturize the skin as well as reduce the roughness.

In several face creams or lotions, there is a regular appearance of oatmeal.

If you get irritated, itchy and dry skin, you should try oatmeal to reduce the problem.

How to use:

  • Mix water and oatmeal in a saucepan.
  • Boil the mixture under high heat.
  • Decrease the heat, let the oatmeal bubble until the water is sucked in for 90%.
  • Take them from heat before adding vanilla and protein vanilla.
  • Put jam, peanut on the oatmeal.
  • Enjoy it.

8. Sleep Quality

Oatmeal - Sleep Quality

If you are wondering why oatmeal is beneficial for your sleep, the answer lies in its abundant source of vitamins B6.

In fact, vitamin B6 can act as a serotonin booster which will aid you to sleep better and longer.

Also, the complex carbohydrates and melatonin which are in oatmeal will increase tryptophan level – a good friend of stable mood (46).

Take Home Message

Because oatmeal contains higher amount of fat in comparison with othergrains, it may go rancid quickly.

Therefore, people should buy small oatmeal quantities each time of purchasing.

Additionally, there are a wide range of cooking styles for oatmeal.

However,  adding it to cold water before cooking at a simmer is the best.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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