As per the Dietary Guidelines for Americans, 2015-2020, Americans should consume at the very least 50% of their daily intake of whole grains. Many grains can be described as “whole” or unrefined. However, among the ones that are most commonly used is oats. One way to incorporate greater amounts of whole grains into your diet is to begin your morning with a hearty oatmeal bowl which is rich in protein and fiber, but low in calories.
Benefits of Whole Grains
Whole grain — the ones comprised of the three primary components of the grain are an excellent supplement to any diet. Each year, researchers have linked using whole grain products with numerous benefits for health, such as weight reduction blood sugar management, arthritis prevention, diabetes control, and protection from heart disease. Apart from oats, the whole grain category comprises whole wheat, millet amaranth, brown rice bulgur, barley, spelt, and quinoa as well as many other alternatives.
Oatmeal Nutrient Profile
The majority of oatmeal cooks in an instant and supplies an energy boost that lasts for a long time to get you going in the morning. This is because a cup of cooked oatmeal contains six grams of protein as well as 4 grams of fiber, two essential nutrients that contribute to the feeling of fullness. The feeling of fullness can help you stay on track with your weight loss goals, meaning you don’t feel hungry in the morning and rush to the bakery cart while at work. Fiber is also helpful in keeping your digestive system in good shape. Oatmeal contains 166 calories prior to adding any sweetener or fruit is added.
Oatmeal also contains B vitamins that help your body convert food into energy, as well as abundant amounts of minerals, including zinc, magnesium, iron, and magnesium. The iron content in a cup is sufficient to meet 11 percent of a woman’s daily needs, and 25 percent of the needs of men. Iron is a carrier of oxygen throughout your bloodstream to all of your cells. Magnesium is a component of calcium that helps strengthen bones, and zinc helps to maintain the health of your senses, such as smell and taste.
Oatmeal for Heart Health
Oatmeal is particularly rich in a fiber type known as beta-glucan. A review of research on the beta-glucans in oats published in the journal Nutrition Reviews examined more than thirteen years of study and discovered that there is a constant connection between beta-glucan as well as the reduction of cholesterol levels. The review authors said that a daily intake of at minimum 3 grams of beta-glucan derived from oatmeal is shown to reduce the total cholesterol level and “bad” cholesterol also known as LDL by as high as 5-10 percent.
The consumption of oatmeal could have an additional undiscovered benefit. A study released in Phytotherapy Research in 2013 revealed that eating foods high in beta-glucans, particularly oatmeal, improves the health of your skin. Beta-glucan has antioxidant and anti-inflammatory properties that could help to combat the signs of aging that affect skin including dryness and wrinkles. The authors recommended that more research is needed to evaluate the efficacy of incorporating beta-glucans into cosmetic products too.
Ways to Eat Oatmeal
Explore different types of oatmeal, such as old-fashioned, steel-cut, or instant to find the one that best suits your tastes and your schedule. Beware of oatmeals that have artificial flavoring and sugar added. Add flavor and sweetness to your oatmeal with natural ingredients like fruit or banana slices sprinkled with maple syrup, and a dusting of cinnamon. You can also add a sprinkling of vanilla. As you can see, there are more ways to cook or eat oatmeal than sports to bet on NetBet Sport. To increase the protein content include the almond butter or some soy or dairy milk. For a boost of healthy fats for your heart, mix in the flaxseed meal and chopped walnuts. Make sure, however, to count the calories from mix-ins in your food bowl.