If you've avoided oatmeal due its carb content, you may be delighted to know that this healthy starch actually supports weight management. Research shows that regular oatmeal consumers have lower body weights , smaller waist circumferences, and lower body mass indexes. They also score higher on the Healthy Eating Index , a measure of overall diet quality. Oatmeal's status as a whole grain is one reason it supports healthy weight management and better overall nutrition.
That's because, unlike refined grains, which are stripped of their bran and germ, whole grains remain intact, meaning they retain both fiber and key nutrients. Satiety, the feeling of fullness that persists after eating, is another boon for weight control—and oatmeal can have a positive effect on the feeling, according to a small study published in the journal Appetite. The researchers compared people's hunger and fullness levels after having eaten either oatmeal or, another breakfast item, oranges.
The result: Not only did those who ate oatmeal have greater satiety, but they were also less likely to snack in the hours after breakfast. Oatmeal contains beta-glucan , a fiber that's been shown to not only support healthy immune function, but also reduce cholesterol and blood sugar concentrations. For these reasons, regular oatmeal consumption may help lower the risk of heart disease and type 2 diabetes.
Beta-glucan acts as an antioxidant too. In this role, it's linked to fending off hardening of the arteries, as well as neurodegenerative diseases, such as Alzheimer's disease. Beta-glucan also helps maintain proper digestive function , prevents inflammation in the gut, and acts as a prebiotic. Prebiotics essentially feed protective microbes in the gut, and inhibit the growth of bad bacteria.
In regards to blood sugar regulation, a report published in the Canadian Journal of Diabetes looked at the use of oatmeal as a short-term intervention in patients with type 2 diabetes. Oatmeal consumption resulted in a significant reduction in blood sugar levels and improved insulin sensitivity. The grain refers specifically to the edible seeds of oat grass, which is what ends up in our breakfast bowls.
Whether loved or hated for their mushy yet hearty texture when cooked, oats are most prized for their nutritional value and health benefits. The Food and Drug Administration allows the use of a health claim on food labels associating a reduced risk of coronary heart disease with the consumption of beta-glucan soluble fiber from whole grain oats.
Oats contain several components that have been proposed to exert health benefits. The primary type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety, and suppress appetite. Beta-glucan can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body. Whole oats also contain plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants to reduce the damaging effects of chronic inflammation that is associated with various diseases like cardiovascular disease and diabetes.
Because available research specific to oats is limited, most of the studies below assessed whole grain intake, which included several types of whole grains in addition to oats. Therefore, the findings cannot be applied to oats alone. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The calories are minimal, with only per serving, making oatmeal an ideal breakfast if your goal is weight loss. So, how else is oatmeal good for you?
Oatmeal is an excellent source of soluble fiber, containing 3 grams per serving. The primary type of soluble fiber in oats is beta glucan, which forms a viscous gel in the intestines that slows the absorption of glucose. As such, oats are great for people with Type 2 diabetes or insulin sensitivity.
Oats contain a significant amount of bioactive phytonutrients including phenolics, polyphenols, avenanthramides, and tocochromanols. They are mainly eaten as porridge, as an ingredient in breakfast cereals, and in baked goods oatcakes, oat cookies, and oat bread. Oats are loaded with dietary fiber containing more than many other grains and have a range of healthy cholesterol-lowering properties. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
We will cover any health benefits that oats might have and explain the research behind these claims. A paper published in the American Journal of Lifestyle Medicine in , assessed a number of studies across more than a decade. They found that eating foods rich in whole-oat sources of soluble fiber oats, oat bran, and oat flour may help reduce the risk of coronary heart disease. Researchers in Britain and the Netherlands pooled published evidence that covered nearly 2 million people to evaluate whether a high-fiber diet mainly from whole grains and cereals like oats is linked to a lower risk of colorectal cancer.
Their findings were published in BMJ. An article published in the American Journal of Clinical Nutrition concluded that a diet including plenty of whole-grains such as oats or wholemeal bread is just as effective as taking anti-hypertensive medication in lowering blood pressure. According to a wide-reaching collection of scientific reviews published in the October supplement issue of the British Journal of Nutrition , oats may play an important role in improving satiety the feeling of fullness , diet quality, and digestive, cardiovascular, and general metabolic health.
Whole grains are often recommended for their beneficial effects on the gastrointestinal tract.
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