How healthy is oatmeal?
The consumption of oatmeal is becoming increasingly popular. the Nutritionist Beth Czerwony of the Cleveland Clinic (USA) explains what makes oatmeal so healthy.
Oatmeal is mostly used as a Haferbrei – often also as Oatmeal oder Porridge denoted – consumed. normal Whole grain oatmeal have one very good nutritional profile. However, if you eat flavored instant oatmeal, some health benefits may be lost, the expert said.
Beneficial ingredients of oatmeal
Oatmeal is rich in protein and fiber. They also contain many important vitamins and nutrients in high concentrations, such as:
- Mangan,
- Copper,
- Vitamin B1 (Thiamin),
- Magnesium,
- Phosphor,
- Zink,
- Eisen,
- Vitamin B5.
Oatmeal lowers cholesterol levels
The included vitamins and nutrients are associated with a variety of health benefits. For example, oatmeal lowers the Total cholesterol levels and the unhealthy LDL cholesterolwas hardening of the arteries and heart diseases counteract this, explains the expert in one press release.
The effect of eating oatmeal on cholesterol levels already occurs after six weeks of daily consumption one, adds Czerwony.
Oatmeal slows down the absorption of glucose
Oatmeal contains special soluble fiberwhich as Beta-Glucan be designated. Beta-glucan affects cholesterol levels and can also slow down the absorption of glucose (sugar) in the blood.
This is due to the fact that after eating oatmeal, the beta-glucan becomes a gel-like solution becomes, which envelops the intestine. The slows down the speed with the sugar in the bloodstream according to the nutritionist.
Oatmeal Beneficial in Diabetes?
Therefore, according to a report published in the English-language trade journal “Nutrients“ published study ideal for people with type 2 diabetes. However, there is one Studyin which no significant effects of oatmeal on blood sugar were found.
Lose weight thanks to oatmeal
Rolled oats fill you up for a long time, making it easier to avoid unhealthy snacking between meals. “This ultimately reduces the amount of extra calories one could consume“, explains the expert.
According to a study published in the English-language journal “Plant Foods for Human Nutrition‘ was published, help Oats in the process, that body weightthe Body-Mass-Index (BMI)the body fat and also to reduce the waist to hip ratio.
Oatmeal for regular bowel movements
Of the high fiber content of oatmeal helps the to regulate bowel movements. In addition, the contained insoluble and soluble dietary fibers support bowel movements. So shows one in the “Journal of Nutrition, Health & Aging‘ published a study that consuming oat bran can replace taking laxatives in older people.
The plentiful fiber in oatmeal makes it easy to die daily recommended amount of dietary fiber (between 25 and 35 grams) for one good gastrointestinal health record, according to Czerwony.
Disadvantages of eating oatmeal
While oatmeal is very healthy, some are not flavored instant oatmeal. Because these often contain a lot of sugar. „There are always ways to make something unhealthy, and that’s exactly what we see with a lot of instant oatmeal‘ said the expert
Therefore, when purchasing such products, one should check the nutritional labeling and pay particular attention to watch out for added sugar. Instead of using sugar, you can use it to improve the taste of oatmeal fruit and Spices to add.
If the oatmeal has to be sweetened, it should brown sugar or maple syrup add. This also makes it easier to keep track of how much sugar ends up being added to the oatmeal. (as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Cleveland Clinic: Is Oatmeal Always Healthy for Breakfast? (veröffentlicht 18.11.2022), Cleveland Clinic
- Qingtao Hou, Yun Li , Ling Li, Gaiping Cheng, Xin Sun, et al.: The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis; in: Nutrients (veröffentlicht 10.12.2015), Nutrients
- Xiao Li Shen, Tao Zhao, Yuanzhong Zhou, Xiuquan Shi, Yan Zou, et al.: Effect of Oat β-Glucan Intake on Glycaemic Control and Insulin Sensitivity of Diabetic Patients: A Meta-Analysis of Randomized Controlled Trials ; in: Nutrients (veröffentlicht 13.01.2016), Nutrients
- Hong-Chou Chang, Chien-Ning Huang, Da-Ming Yeh, Shing-Jung Wang, Chiung-Huei Peng, et al.: Oat Prevents Obesity and Abdominal Fat Distribution, and Improves Liver Function in Humans; in: Plant Foods for Human Nutrition (veröffentlicht 31.01.2013), Plant Foods for Human Nutrition
- Baerbel Sturtzel, A. Dietrich, K. -H. Wagner, C. Gisinger, I. Elmadfa: The status of vitamins B6, B12, folate, and of homocysteine in geriatric home residents receiving laxatives or dietary fiber; in: Journal of Nutrition, Health & Aging (veröffentlicht 11.04.2010), Journal of Nutrition, Health & Aging
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.