Benefits of Oatmeal – For Indonesians, rice is one of the main sources of carbohydrates they will choose to recharge their energy. If not rice, most Indonesians will switch to other sources of carbohydrates such as bread or potatoes. In fact, there are still many types of carbohydrate sources and are no less good for health, such as oatmeal. But unfortunately, because the taste and texture are still foreign to the Indonesian tongue and are considered too bland, people often refuse or even don’t like eating oatmeal.
From now on, try to replace breakfast, from which white rice was replaced with oatmeal. Because, apart from containing lots of fiber which is good for the health of the digestive system, oatmeal also has a very abundant nutritional content that is needed by the body. With a bowl of warm oatmeal as a breakfast menu, you will be ready to carry out all activities with more enthusiasm and energy. Because it contains many important nutrients, don’t be surprised if oatmeal has lots of health benefits.
Nutritional Content in Oatmeal
Oatmeal is known as a healthy food. Where oatmeal is coarse flour made from wheat seeds and then coarsely ground. In this oatmeal, at least there are many types of nutrients that the body really needs. Starting from carbohydrates, fiber, fat, protein, complex vitamins, calcium, phosphorus, magnesium, manganese, iron, and also potassium. Apart from that, minerals and vitamins are also very important for supporting self-growth and development, as well as keeping bones healthy, body tissues, metabolism, immune system, and also various other metabolic processes in the body.
Most of the carbohydrate content in oats comes from starch or refined flour. Then for the fiber content in oats is also a fiber which is usually called beta-glucan. This type also plays a role in lowering blood sugar, bad cholesterol, and insulin levels. Not only rich in fiber, minerals and vitamins, oats also contain many antioxidants which are claimed to protect the body from the dangers of cardiovascular system diseases including the heart.
Benefits of Oatmeal for Body Health
The majority of healthy food trends come and go because they may not be as popular. However, not with oatmeal, this one food seems to be eternal and will not disappear due to the rotation of trends. Foods that contain whole wheat are packed with good nutritional content and flavors that are suitable for various generations. If you regularly consume oatmeal for breakfast, you will get several benefits that are good for the body, including:
1. Rich in Nutrition
This one food is indeed rich in balanced nutritional content. In a study published in the American Journal of Clinical Nutrition, it was explained that oats contain carbohydrates and are also high in fiber, including beta glucan fiber which tends to be strong. In addition, oats also contain high protein and fat compared to other types of grains. This wheat is also rich in minerals, vitamins, and also antioxidant compounds. The content in oatmeal makes this food nutrient-dense and very good for meeting the nutritional needs of the body.
2. High Antioxidants
The next health benefits of oatmeal are obtained from the antioxidant content and polyphenols in oatmeal. The most prominent antioxidants are avenanthramides, which can be found almost entirely in oats. According to a study in the journal Nutrition Reviews, avenanthramides may help reduce the risk of heart disease by increasing the production of nitric oxide. This one substance can help in dilation of blood vessels and also results in increased blood flow. Not only that, avenanthramides also have anti-inflammatory and anti-itch properties. Oats also contain a high concentration of ferulic acid. This one substance is also another type of antioxidant that can help maintain a healthy body.
3. Rich in soluble fiber
This oatmeal also contains high beta-glucan, which is a type of soluble fiber. When it enters the intestine, this beta-glucan will partially dissolve in water and form a viscous solution like a gel. Various kinds of health benefits that can be obtained from this beta-glucan fiber include:
a. Can lower LDL levels and also cholesterol.
b. Can lower blood sugar and also insulin response.
c. Increase the growth of good bacteria in the digestive tract.
4. Lowering Cholesterol Levels in the Body
Reducing cholesterol levels is also one of the benefits of oatmeal for health. As previously explained, that oatmeal contains beta-glucan. This substance can increase the excretion of bile which is rich in cholesterol. So it will help lower cholesterol levels circulating in the blood. In addition, it is also believed that the antioxidant content in oats will work with vitamin C to prevent oxidation of LDL cholesterol. This type of bad cholesterol is claimed to be able to react with free radicals. If left alone, it will cause inflammation of the arteries. So it will increase the risk of heart attack and stroke.
5. Controls Blood Sugar
The next health benefit of oatmeal is that it can help lower blood sugar levels in the body. This is of course very good for someone who is overweight or who suffers from type 2 diabetes. Oatmeal is believed to help with insulin sensitivity. This effect is mainly related to the ability of beta-glucan to form a thick gel that can delay gastric emptying and absorption of glucose into the blood.
6. Maintain Digestive Health
The next benefit of oatmeal is that it can help maintain digestive health. This is because the nutrients in these foods can increase bowel regularity and help prevent constipation. The breakdown and fermentation of beta-glucan oat fiber can increase the diversity of the gut microbiota. Thus, the benefits that can be obtained are helping digestive problems such as constipation, diarrhea, and also irritable bowel syndrome.
7. Lowers the Risk of Colon Cancer
Just as previously explained, the fiber content in oatmeal is very good for reducing the risk of colon cancer. Someone who eats foods with high fiber, usually will have better digestive health. Every additional 10 grams of fiber can reduce the risk of colon cancer 10 percent.
8. Controls Weight
There are also benefits of oatmeal for the diet. Where this one healthy food can help to lose weight. It is said that beta-glucan, which is a compound found in oatmeal, can help reduce the desire to eat. It works by increasing the hunger-fighting hormone cholecystokinin. When on a diet, be sure to eat oatmeal regularly.
Reasons Why Oatmeal Is Good To Be Consumed Every Day
The following are some of the reasons why we are encouraged to eat oatmeal every day.
1. Practical and Full of Nutrition
Oatmeal can be a breakfast menu that is easy to make and has a balanced nutrition. That’s what makes the benefits of oatmeal very good for health. In a cup of oatmeal, there are about 150 calories, 4 grams of fiber, and also 6 grams of protein. If you want to add protein to your oatmeal menu, you can mix almond butter in your oatmeal. By adding other proteins in the oatmeal, the feeling of fullness will last long until noon. This is certainly very suitable for those of you who want to lose weight and avoid random snacks.
2. Gluten Free
Oats are a gluten free food. The benefits of this one oatmeal will be good news for people who are allergic to gluten. They can use oatmeal as a staple food source or just for snacks. In order to get the optimal benefits of oatmeal, it would be better to first check the packaging of processed oatmeal that you are going to buy. This is done to ensure that the product is gluten free and made by a trusted and quality company.
3. Lowers Blood Pressure
Not only cholesterol and blood sugar, blood pressure can also be more stable if you regularly eat oatmeal. The benefits of oatmeal for lowering blood pressure are obtained from one of its ingredients, namely antioxidants. This antioxidant can increase the production of nitric oxide which is claimed to be very important for regulating blood vessels in the body.
4. Younger Skin
Oatmeal itself is rich in vitamins, antioxidants, and minerals. Therefore, the benefits of oatmeal are very good for maintaining healthy skin. Besides being able to be consumed directly, oatmeal can also be used as skincare in the form of a mask. That way, you will get the maximum benefits of oatmeal for skin health.
5. Reducing the Risk of Diabetes
Oatmeal is very rich in fiber, which takes a long time to digest. This will make the stomach feel full for a long time. So that it will prevent the desire to eat in large portions or often. That way, your weight will be more maintained and you will be free from the problem of obesity or excess weight.
6. Reducing the Risk of Asthma
Asthma is one of the most common conditions that develop during childhood. Certain foods can be a risk factor for developing asthma. While oatmeal is one of the foods that can reduce the risk of asthma. So, it is highly recommended to consume it regularly, especially for those of you who have a history of asthma.
Meet Nutritional Needs with Oatmeal
Besides being able to be consumed directly as healthy food, oatmeal is also often used as an ingredient to treat skin beauty. For example, by making a facial mask or facial skin cleanser. Even though oatmeal has many benefits and is very healthy, many people don’t like it. This is because the taste of oatmeal is bland and unpleasant. To work around this, you can mix oatmeal with fresh fruit according to taste. For example, like apples, strawberries, blueberries, or bananas when eating it.
Side Effects of Consuming Too Much Oatmeal
Eating oatmeal is never wrong if eaten in the right amount according to the measure and keep balance with other foods. This is because oatmeal contains balanced grain nutrition and is a good source of carbohydrates and fiber, including the powerful beta-glucan. In addition, oatmeal also contains antioxidants called avenanthramides which can lower blood pressure.
Even so, it turns out that oatmeal has facts that are rarely known. The side effects will be dangerous because it can increase body weight and spike blood sugar if oatmeal is consumed in the wrong dosage and way. The following are some of the side effects you will feel if you eat too much oatmeal.
1. Loss of Muscle Mass
Quoting from Eat This, consuming oatmeal can indeed make you full longer, but consuming too much of it can cause side effects. This is because when you feel full for a long time, it can reduce muscle mass because some of the nutrients the body needs are not fulfilled due to the body losing appetite.
2. Can Cause Bloating
According to nutritionist Lisa Young, PhD, RDN, oatmeal contains high fiber, glucose and starch, which will be consumed by bacteria in the intestine and can cause gas or bloating. If you’re new to oatmeal, it can cause bloating, so it’s better to consume it in small amounts.
3. Some Oatmeal Contains Gluten
Some people may be able to eat gluten-containing foods, but others may not. Please note that not all brands of oatmeal contain gluten, but it does. This is because the protein can cause health risks for some people if eaten too much. According to the 2007 Journal of Chemistry of Gluten Proteins, gluten can cause digestive problems in certain people because its unique amino acid structure can inhibit digestive enzymes in the intestine.
4. Causes Weight Gain If Wrong Consumption
It turns out that eating oatmeal can increase body weight, if oatmeal is eaten with fruit or seeds that contain calories and are also high in protein. Then it can increase your weight. For example, almonds, walnuts, dried fruit, and honey. In the journal The Importance of Energy Balance 2013, these nutritious and calorie-dense ingredients can increase your total daily calorie intake and help achieve a calorie surplus for weight gain.
Of course, this won’t be a problem for those of you who want to gain weight. But on the contrary, for those of you who are in a weight loss program, you should consume sufficient amounts of oatmeal.
5. Can Be Dangerous For Diabetics
Quoting from Healthline, for those of you who are at risk or have diabetes, it is not recommended to consume oatmeal excessively. This is because oatmeal can increase blood sugar levels, especially for instant oatmeal which already contains added sugar, it will be dangerous if you consume too much in one meal. To avoid this risk, you can eat oatmeal by adding your favorite fruits, such as berries, strawberries, bananas, grapes, and so on.
This is an explanation of the benefits of oatmeal and some of the nutritional content in it. Keep in mind that everything that is healthy or good for the body can be dangerous if consumed in excess and not in accordance with the measure. So, make sure to first understand the dosage of oatmeal consumption that is right for you before consuming it.