Oatmeal: A Nutritional Powerhouse with Unexpected Benefits


Do you start the morning with a hot bowl of oatmeal? It’s a great way to jumpstart your day with a nutritious, filling breakfast that’s easy to make and customize to your tastes. Oatmeal is a good source of fiber and protein, so it will keep you feeling full throughout the morning, and it won’t cause blood sugar spikes that will cause you to feel tired a few hours after breakfast. Plus, you can easily customize it with your favorite fruits, nuts, and seeds.

Oats are a nutritious food packed with vitamins, minerals, and antioxidants. They’re relatively low in calories but high in nutrients, making them a great choice for anyone looking for sustainable energy and better health.  Oats are linked to better heart health, reduced inflammation, and protection against disease. If you’re looking to improve your health, oats are a great place to start! Let’s look at some of the health and nutritional benefits that a hot bowl of oats offers.

Oatmeal Is a Source of Antioxidants

The antioxidants in oats, known as polyphenols, have potential benefits. By helping protect cells from free radical damage, they may lower the rate of some age-related health problems. For example, foods rich in antioxidants could offer protection against heart disease, stroke, diabetes, and obesity because of their anti-inflammatory benefits.

A study found that polyphenols in oats, called avenanthramides (AVE), may slow the inflammatory response in adults at risk for cardiovascular disease. Avenanthramides are unique to oats and are some of the most potent antioxidant compounds found in plants.

Oats Help with Blood Glucose Control

A recent study published in the Canadian Journal of Diabetes showed that oatmeal helps regulate blood sugar levels and improve insulin sensitivity in people with type 2 diabetes. The report points out that these positive effects are likely due in part to beta-glucan, a type of soluble fiber found in oats.  Beta-glucan slows the rise in blood sugar you get when you eat a bowl of oats, so you get more sustained energy and it’s better for your health.

And, according to research, oatmeal improves insulin sensitivity. Studies have found that consuming oats can reduce postprandial glucose and insulin responses, improve insulin sensitivity, maintain glycemic control, and regulate blood lipids. So, when you’re making breakfast, grab a bowl of oats to get the energy boost you need, and the health benefits you deserve.

Oatmeal Sticks to Your Ribs

If you’re looking for a way to stay fuller longer, switch that bagel for a bowl of oatmeal. A small study found oatmeal can help with satiety, the feeling of fullness that persists after eating. The researchers compared people’s hunger and fullness levels after eating either oatmeal or oranges.

The results? Not only did those who ate oatmeal feel fuller and more satisfied after their meal, but they were also less likely to snack in the hours afterward. This suggests oatmeal may be an effective food for stifling cravings and reducing calorie intake if you’re trying to lose weight. You won’t get those benefits when you eat a bagel!

Oats Support Immune Health

Did you know that beta-glucans, the same ones that help keep your blood sugar in check, may also contribute to immune health? Research shows beta-glucan boosts the production of macrophages, which are white blood cells responsible for fighting off foreign invaders.

Some studies also show beta-glucan boosts the activity of other immune cells called natural killer cells that increase your body’s defense against viruses. Plus, beta-glucan reduces inflammation, which is linked to chronic health issues, including cardiovascular disease. Oatmeal is a heart-healthy breakfast!

They Support Gut and Heart Health Too

If you’re looking for a food to help you maintain a healthy gut microbiome, oats are the way to go! A recent study found that oats contain prebiotics, a type of fermentable fiber, that can contribute to heart-health benefits. Specifically, research shows oats lower LDL-cholesterol and total cholesterol, while also increasing the number of friendly bacteria in your intestines.


Oatmeal is a delicious, nutritious, and versatile food that’s not only nutritious but also offers potential health benefits. From lowering cholesterol to providing important dietary fiber, oatmeal is a nutrient-rich choice for anyone looking to improve their overall health.

Oatmeal is easy to prepare, low in calories, and cost-effective, making it an excellent addition to any diet. For the most health benefits, choose the least processed forms of oatmeal. Steel-cut oats and old-fashioned oats have less impact on blood glucose than quick oats. Enjoy!


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Is Oatmeal the Ideal Post-Workout Recovery Snack?

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