Are you making an effort to eat a healthy breakfast every morning? Then give those
cream cheese bagels a break! There is one breakfast option that you cannot go wrong with.
We’re talking about oatmeal!
Once you shift to this healthy food option, you start feeling good about
your body, as oatmeal positively impacts many bodily functions.
In today's video, let's discuss what happens to your body when you regularly consume oats.
Should you be eating steel cut or rolled oats? Will it help with weight loss?
What about the health benefits? We're discussing all that and more.
Let's begin by discussing how this whole grain can help keep you regular.
Oats are pretty awesome for your digestion. They're whole grains,
meaning they are not processed. Oats have a great deal of fiber. And when it comes
to your digestion, fiber is your friend. Four grams of fiber are present in one cup of oats.
Your digestive system needs fiber to keep your digestive system moving.
Oats contain a particular kind of fiber known as beta-glucan.
This stuff helps to bulk up your stool and keep it moving through your intestines.
It can help prevent constipation and ensure you have regular bowel movements.
Nearly 16 out of 100 adults deal with constipation.
In one study, 30 individuals who regularly ate a soup or dessert containing oat bran
for 12 weeks reported feeling better. In addition,
almost 60% of those individuals were successful in quitting the use of laxatives after 3 months.
But the benefits of oats don't stop there.
Oats can help prevent colon cancer and celiac disease.
Beta-glucan improves the balance of good bacteria in your gut. A healthy balance of bacteria is
essential for your overall digestive health. Some studies have even shown that the beta-glucan from
oats can help reduce your risk of developing digestive disorders like inflammatory bowel
disease, colon cancer, and celiac disease. All it takes is a bowl of oatmeal in the morning,
or even a sprinkle of oats on your yogurt, to start getting those benefits. Pretty neat, huh?
But wait, there's more!
They can also help to reduce the risk of asthma!
Oats are packed with antioxidants that defend your body's cells from free radicals.
When it comes to asthma, free radicals can cause inflammation in the airways,
making it harder to breathe. But the antioxidants in oats can help reduce that
inflammation and make breathing easier. This is especially helpful for childhood asthma.
The soluble fiber that we just discussed, beta-glucan,
has been documented to assist in lowering airway inflammation.
So by eating oats, you're getting a double dose of inflammation-fighting power.
Moreover, oats are also a good source of magnesium. Magnesium is essential
for maintaining healthy airways and lungs. Research says that people with asthma may
have lower magnesium levels in their blood. So by consuming more magnesium through foods like oats,
you can help support healthy airways and lungs.
Moving along, oats are a tasty and healthy way to help reduce bad cholesterol.
Oats are a great place to start if you want to reduce your harmful cholesterol levels!
Beta-glucan has been shown to help lower bad cholesterol levels in the blood.
Here's how it works: when you ingest beta-glucan, it transforms into a gel-like
material in the intestines. This gel traps bile acids used by the body to digest fat.
The body has to use cholesterol from the blood to break down the gel and release the bile acids.
This process reduces the amount of cholesterol in the blood, lowering harmful cholesterol levels.
Balanced cholesterol levels help to maintain heart health.
Elevated cholesterol is a risk factor for heart attacks and strokes. So eating oats can help
protect the heart. Oats contain a specific type of antioxidant called avenanthramides,
which has anti-inflammatory properties and may help protect against heart disease.
Some studies have also shown that eating oats can help regulate blood pressure,
which is another critical factor in maintaining a healthy heart. Overall, including oats in
your diet can be a straightforward approach to improving heart health.
Next, if you're having trouble sleeping, you may see a difference after giving oats a try.
Oats contain compounds that can help you with plentiful
rest. This is because oats contain complex carbs,
which can help regulate your blood sugar levels by raising them naturally, making you sleepy.
Oats also contain melatonin, a hormone that your brain produces. Melatonin aids in the
timing of your internal clock by playing a role in your sleep and wake cycle. Your body produces
melatonin at night, but sometimes that may not be enough. By eating oats before bed, you’ll
give your body an extra dose of this hormone that can provide some relief from insomnia.
But Oats can do more than just help you sleep.
Add more oats to your diet for hair benefits.
Oats are a great source of nutrients that promote healthy hair by stimulating
hair follicles, resulting in your hair growing longer and stronger.
Iron, which is necessary for delivering oxygen to the cells in your scalp, is abundant in oats.
Oats also contain vitamins and minerals, such as zinc and selenium, essential for hair nourishment.
Oats have beneficial lipids, which help keep your hair hydrated and
guard against breakage and dryness. Since fiber supports healthy digestion,
it ensures that your body can absorb all nutrients for healthy, luscious hair.
Are you looking to lose some weight? Oats can help!
Fiber is essential for weight loss since it keeps you satiated and happy for an extended
time. This can help prevent you from snacking on unhealthy foods between meals. That way,
it will be easier for you to stick to your weight loss goals.
Oats are also low in calories. A bowl of raw uncooked oats contains 307 calories.
You can eat a satisfying serving of oats without consuming too many calories,
which can help you lose weight without feeling deprived. Oats are a slow-digesting carb,
which can help stabilize your blood sugar levels. When your blood sugar is stable,
your body is more likely to burn fat for fuel, which can help you lose weight.
Combine rolled oats with milk, yogurt, fruit, and other healthy ingredients to make overnight oats.
Place the mixture in the refrigerator and let it sit till the morning. Have this quick and
healthy breakfast when you are in a rush. It will help keep you full till your next meal.
You can add oats to smoothies, make oat flour for baking, or use oats to make homemade energy bars.
Just be mindful of the portion sizes and avoid using too much sugar.
Also, flavored oats are no good as they are doused with sugar.
You can also harness oats' power to control your blood glucose levels.
By now, you may have noticed that beta-glucan and other nutrients make oats a superfood.
The high fiber content can help slow down carb digestion and sugar absorption in the bloodstream.
It has a low glycemic index too. This can help prevent blood sugar spikes
after meals, which can be especially beneficial for people with diabetes.
Beta-glucan has been shown to improve insulin sensitivity and help regulate blood sugar levels.
Lastly, oats can help ensure that your skin looks good and feels healthy.
Free radicals can damage skin cells and contribute to aging and other skin conditions.
Avenanthramides, the primary antioxidants in oats,
can assist in scavenging free radicals and defending your skin from damage. Proper
digestion also helps remove waste and toxins from the skin to keep it healthy and glowing.
Eating high-carb foods like doughnuts, pancakes, and waffles can result in skin breakouts.
This is due to their high glycemic index, which explains their negative effect on the skin.
They encourage the release of IGF-1, also known as insulin-like growth factor 1,
an insulin-like hormone that aids cell division and regeneration.
However, too much of it can operate against you by triggering cellular processes that increase
inflammation and give rise to conditions like cancer and skin conditions like acne.
The low glycemic index of oats does not allow the release of IGF-1, which benefits your skin. Acne,
eczema, and rosacea are a few skin diseases that are aggravated by inflammation.
Beta-glucan, too, can support the health and beauty of your skin by lowering inflammation.
Are you ready to start stocking your pantry with oats? Before you do, here's what you need to know:
When it comes to choosing between rolled oats and steel-cut oats,
it's a matter of personal preference. Rolled oats, also known as old-fashioned oats,
can be made by steaming and rolling whole oat grains into flat flakes. This process helps
to reduce the cooking time, making rolled oats a convenient choice for a quick and easy breakfast.
They have a slightly sweet, nutty flavor and a soft, chewy texture.
Steel-cut oats, on the other hand, are made by cutting whole oat grains into smaller pieces
using steel blades. This results in a denser and chewier texture than rolled oats. They
may take longer to cook than rolled oats, but they have a richer, more satisfying flavor.
In terms of nutrition, rolled oats and steel-cut oats are good sources of fiber, protein, and
various vitamins and minerals. However, steel-cut oats may have a slightly higher fiber content.
Regardlessly, both types of oats can be enjoyed as part of a healthy and balanced diet.
Oats are comforting, healthy, and delicious; it’s no wonder this grain is a staple superfood.
Are you interested in learning about other healthy foods that
make perfect additions to your diet? Check out:
20 Nutritious Foods You Should Be Eating Every Day or
50 Healthiest Foods That You Should Eat Regularly.
Go ahead, click one, or better yet, watch both, and learn what other foods you should add to
your grocery list. How do you eat your oats? Let us know in the comments below!