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Regular consumption of breakfast has been linked to a decreased risk of ailments such as type 2 diabetes, cardiovascular disease, and obesity, according to research by UC Davis Health. Additionally, a nutritious breakfast has been shown to support cognitive functions, particularly memory and concentration. Recent findings indicate that oatmeal, a popular breakfast choice, may also contribute to increased longevity.
Experts have weighed in on the health claims associated with oatmeal following a recent study featured in the American Journal of Lifestyle Medicine. One notable participant in this research was a remarkable 105-year-old woman whose daily routine included eating oatmeal, as highlighted by Dr. Mike Sevilla, a family physician from Salem Family Care in Ohio (not affiliated with this study).
“There was a study published about a decade ago in the Journal of the American Medical Association that demonstrated lower rates of premature death among those who incorporated oatmeal into their diets regularly,” he noted.
According to findings, including oatmeal in one’s diet may be linked to a longer lifespan. Dr. Sevilla elaborated that various health studies suggest oatmeal contributes to reduced cholesterol and improved blood sugar, potentially diminishing the risk for heart disease and diabetes.
Health Benefits of Oatmeal
Oatmeal offers numerous benefits; it is easy to prepare, affordable, and can be tailored to individual preferences by adding ingredients like fruit, nuts, seeds, nut butters, and spices.
Here are four notable health benefits associated with oatmeal consumption:
1. Oatmeal May Reduce Cholesterol and Blood Sugar
This benefit is significant, as it can lower the likelihood of developing heart disease and diabetes, as stated by Dr. Sevilla.
“The mechanisms at play involve minimizing cholesterol absorption in the body and improving insulin regulation, which ultimately influences blood sugar levels,” he explained.
2. Oatmeal May Enhance Immune Function
The warm, soothing breakfast option can provide support against colds and other illnesses, as noted by a health reporter.
“Minerals such as selenium and copper are known to strengthen white blood cells, which play a crucial role in combating infections,” the reporter stated.
Oatmeal’s nutritional profile also enhances immune responses, enabling the body to fight off foreign invaders and prevent chronic diseases.
3. Oatmeal Supports Digestive Health
Oatmeal is not only filling but also beneficial for gut health.
As explained by Brittany Kingry, a registered dietitian from CoreLife Novant Health in North Carolina, oatmeal is a rich source of soluble fiber. “Beta-glucans found in oatmeal dissolve in water and form a gel-like substance in the gut, promoting good bacteria growth and improving digestion,” she added.
4. Oatmeal is Nutrient-Dense
Starting your day with oatmeal can be a smart nutritional choice.
“Oatmeal provides an array of vitamins and minerals like iron, zinc, phosphorus, magnesium, and various B vitamins,” Kingry commented.
Considerations for Oatmeal Consumption
Despite its many benefits, moderation and mindful choices regarding oatmeal are essential, according to health experts.
1. Oatmeal is High in Carbohydrates
For a balanced diet, it’s advisable to supplement oatmeal with protein. Kingry suggests integrating nuts, protein powder, or even lean meats into your oatmeal to help maintain stable blood sugar levels.
For individuals with diabetes or insulin resistance, oatmeal might not be the ideal breakfast option due to its high carbohydrate content.
2. Be Cautious of Additives
When selecting oatmeal, it’s vital to read labels carefully. Kingry advises avoiding products with added sugars. Opting for plain rolled oats can help manage sugar intake.
Moreover, while oats are generally gluten-free, cross-contamination can occur; hence, those requiring gluten-free foods should choose brands that are certified gluten-free. Kingry also emphasized adhering to the recommended serving sizes to avoid overconsumption.
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