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Benefits of Oatmeal for Health: Can Lower Cholesterol to Healthy Heart

Oatmeal is on the rise at a time when people are diligently following a diet. They try to adopt a healthy lifestyle by maintaining their body weight, exercising diligently, and making their daily diet healthy.

In terms of diet, breakfast is believed to be very influential on health. And oatmeal is one of the healthiest foods for breakfast.

Oatmeal contains many important nutrients, therefore the health benefits of oatmeal do not need to be doubted.

Nutrients Contained in Oatmeal


Oatmeal made from oats is considered as one of the healthiest foods. Oats contain more than 50 nutrients that the body needs, including carbohydrates, fiber, fat, protein, vitamins B1, B2, B3, B5, B9, calcium, magnesium, folate, phosphorus, manganese, potassium, and iron.

Vitamins and minerals are important for your growth and development, as well as for maintaining healthy bones, body tissues, metabolism, the immune system, and various other processes that occur in the body.

Most of the carbohydrates in oats come from refined flour or starch. The fiber content is also a unique fiber called beta-glucan. This fiber plays a role in reducing levels of bad cholesterol, sugar, and insulin in the blood.

Apart from being rich in fiber, vitamins and minerals, oats also contain antioxidants which are believed to be able to protect you from the risk of heart disease.

Benefits of Oatmeal for Health


With a myriad of nutrients contained in it, here are some of the benefits of oatmeal:

1. Maintain weight

Oatmeal contains fiber which can last a long time in the stomach. This keeps you full longer, which prevents you from eating too much or snacking frequently. As a result, your weight will be maintained.

2. Lower cholesterol

Oatmeal contains fiber which is thought to be able to inhibit or reduce the absorption of bad cholesterol (LDL) in the intestine. Consuming at least 6 grams of fiber (about 1 1/2 cups) or more per day can reduce LDL and total cholesterol in the body. You will get more fiber if you mix oatmeal with fruit, such as bananas

3. Reducing the risk of heart disease

Consuming oatmeal for several weeks can lower LDL and total cholesterol. Cholesterol and LDL drop, the risk of heart disease will also go down.

4. Stabilizing blood sugar in diabetics

One of the benefits of oatmeal which is rich in soluble fiber can slow down the absorption of sugar and help improve blood sugar levels. Diligently eating foods that contain soluble fiber can even reduce the risk of type 2 diabetes.

5. For digestive problems

Eating oats or oatmeal is also thought to help treat digestive problems, such as irritable bowel syndrome, inflammatory bowel disease, and constipation. Oats used in daily diet are also thought to reduce the risk of developing colon cancer. But all of this still requires more evidence and more in-depth research.

6. Reducing the risk of high blood pressure

Besides providing benefits for heart health, the fiber content in oatmeal can also reduce the risk of hypertension. There are recommendations for menopausal women who are more prone to high blood pressure to consume at least 6 servings of oatmeal or other whole grain cereals every week.

7. As a source of antioxidants

Oatmeal contains many types of antioxidants, especially avenanthramide. This antioxidant is beneficial in increasing the production of nitric acid. Nitric acid is great for lowering blood pressure, improving blood flow, and helping in reducing inflammation and itching.

8. Increase the number of good bacteria in digestion

The beta-glucan in oatmeal will form a gel-like substance when mixed with water. This gel will coat the stomach and digestive tract as food for good bacteria in the digestive tract. With this, the number of good bacteria will increase and have a positive impact on the health of the digestive tract.

9. Reducing the risk of asthma

Certain studies conducted on 3,781 children concluded that those who consumed oatmeal as a type of complementary foods tended to have a lower risk of developing asthma when they were five years old.

10. Helps overcome insomnia

Oatmeal is a breakfast food, although it is also an unusual choice when eaten before bed. In fact, the Scots recommend eating a bowl of oatmeal at night to make you feel good and speed up drowsiness.

Why are the benefits of eating oatmeal before bed? Wheat actually contains melatonin and a complex carbohydrate that can help more tryptophan enter the brain and help you sleep, according to Dr. Oz. In addition, oatmeal contains many vitamins, including B6, which is a co-factor that also helps produce more serotonin in the brain.

Types of Oatmeal Products


Oatmeal is a serelia type food product made from processed wheat grains. You can find several types of oatmeal below on the market:

Instant oats

The wheat has been husked, cooked, dried and flattened. You can simply mix it with hot water or cook it for a short time. Instant oatmeal is one of the easiest to find and most popular products because it is very practical to serve it.

Rolled oats

Rolled oats are grains of wheat that have been cooked, dried, and flattened into thicker grains than instant oats, so they take longer to cook. Rolled oats are also often called regular oats or old-fashioned oats.

Steel-cut oats

This oatmeal product has grains of wheat that are cut into pieces, but not flattened or flattened. The steel-cut oats are also completely uncooked.

Scottish oats

This oatmeal product goes through a processing process similar to steel-cut oats. It's just that, the grains are not cut into pieces, but ground.

Oat groats

The wheat has not been cut, flattened, or ground. Because they have not been processed, oat groats take a long time to cook until they are cooked and turn into a pulp.

All types of oatmeal are still rich in fiber and good for the body. The choice of the type you want to consume depends on personal taste and level of practicality only.

To get the optimal benefits of oatmeal, you can be more careful when reading the nutritional content on the packaging before buying it. The reason is, some instant oatmeal products have added sugar or high salt for taste.

You should avoid oatmeal products with added artificial flavors. Do not let efforts to maintain fitness end up being detrimental.

Tips for Processing Oatmeal for Breakfast


Health experts advise us to add milk or honey to the oatmeal we consume so that it doesn't taste so bland.

However, it's good for us to choose low-fat milk which is much healthier than other types of milk. In addition, we can also add spices such as cinnamon, or fruit to make the oatmeal taste more delicious.

If we want to feel a savory sensation in oatmeal, we can add high-protein food ingredients such as eggs, almonds, or walnuts.

How to make oatmeal:

  • Bring 1.5 cups of milk or water to a boil in a small saucepan
  • Put 1 cup of oats into the boiling milk, you can add a little salt. Stir and simmer for about 10 minutes
  • Set the oatmeal aside in a bowl
  • Add toppings according to taste, including: fresh fruit, raisins, honey, cinnamon powder, boiled eggs, almonds, or walnuts.


Well, now you know the health benefits of eating oatmeal every day. So, there's nothing wrong with replacing rice with eating oatmeal for breakfast every day right?

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