Having trouble choosing a fast, healthy and delicious breakfast menu? Oatmeal could be the solution! This food ingredient, which has the scientific name Avena sativa, is a type of cereal that is usually eaten brewed or boiled.
Oats are one of the healthiest types of grains in the world. Because this food is gluten-free and is a good source of vitamins, minerals, fiber and antioxidants for the body.
Many studies show that oatmeal has many health benefits, such as reducing weight, blood sugar and the risk of heart disease.
Want to know what are the benefits of oats for breakfast? Come on, take a look at the review below.
1. Decreased Blood Pressure
Whole oats are rich in antioxidants and natural plant compounds, namely polyphenols. The most prominent unique group of antioxidants from oats are avenanthramides which are generally only found in oats .
Avenanthramides can help reduce high blood pressure by encouraging the production of nitric oxide. This gas molecule functions to help widen blood vessels and make blood flow better.
2. Controls Blood Sugar
Type 2 diabetes is a chronic medical condition characterized by an increase in blood sugar levels. Usually, this condition is the effect of reduced sensitivity to the hormone insulin.
Oats are claimed to be able to help reduce blood sugar levels, especially in people who are overweight or have type 2 diabetes.
Then, oatmeal has also been proven to increase insulin sensitivity. This is related to the function of beta-glucan in making a thick gel to delay the absorption of glucose into the blood and gastric emptying.
3. Reduces the risk of obesity
Not only is it a delicious breakfast menu, but oatmeal is also very filling. Eating filling foods can make you consume fewer calories and lose weight.
By delaying the time it takes for the stomach to empty food, beta-glucan from oatmeal can increase feelings of fullness. So, calorie intake can be reduced and the risk of obesity reduced.
4. Lowers Cholesterol
Heart disease is the leading cause of death globally. The main risk factor is caused by abnormalities in blood cholesterol.
Many studies have shown that the beta-glucan fiber in wheat can effectively reduce LDL and total cholesterol.
Then, beta-glucan can also encourage the excretion of bile which contains a lot of cholesterol. So, cholesterol levels circulating in the blood can be reduced.
5. Reduces the risk of infection
The beta-glucan contained in oats helps the function of neutrophils, which is a component of the immune system which plays a role in fighting infection. This content has been proven to help neutrophils eliminate bacteria more quickly.
6. Helps with skin care
It’s not surprising that so many skin care products use oats as an ingredient. In fact, oats are indeed beneficial for skin health.
Oats have long been used in the treatment of irritation and itching in certain skin conditions. However, these benefits are only related to the use of oats applied to the skin, not eaten.
7. Reduces the risk of children’s asthma
Asthma is a medical condition that is quite common in children. Researchers think that early introduction to solid foods can increase a child’s risk of developing asthma and other allergic conditions.
However, studies show this cannot be generalized to other foods. Early introduction to oats or wheat-based foods from the age of 6 months is associated with a reduced risk of asthma in children.
8. Relieves Constipation
One age group that is vulnerable to constipation is the elderly. This is because the relatively infrequent or irregular frequency of defecation during this period makes it difficult to expel feces.
Usually, laxatives are often consumed to reduce complaints of constipation in elderly people. But, although this method is effective, its use is also associated with reduced body weight.
Research shows that oat bran (the fiber-rich outer layer of oats ) can help reduce constipation in older people.
Seeing the many benefits of eating oatmeal , don’t hesitate to make this food your breakfast choice every morning.
To serve, oats can be served with milk and honey to make them more delicious and rich in benefits. You can also add fruit or almonds.
