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Health Benefits of Oats & Some Recipes Oatmeal.

Written by Dr. Shaun Murphy

So here’s a point to ponder, what will happen to your body if you start eating oats every day?

Breakfast is the most important meal of the day so corny isn’t yet doctors and nutritionists alike haven’t stopped recommending having oatmeal as your morning meal.

That’s because they know that good quality oat those that are environmentally friendly and free of impurities make you feel and look better on the inside and out.

What is Oatmeal?

  • Avena sativa or oats is a whole-grain cereal that is a popular breakfast choice for people the world over. They are annual grass like wheat.
  • In its natural form, oats are fed to livestock, but when they are rolled, crushed, ground, or steel-cut, they are consumed by humans.
  • Oats are usually boiled with water or milk, and the resulting dish is known as oatmeal. The most popular topping is fruit and sugar in oatmeal all over the world.
  • With increasing demands to make oats palatable in forms other than its usual porridge self, people have come up with innovative ways to add them to one’s diet.
  • So idlis, dosas, uttapams, cookies, cakes, pies, and smoothies made from oats are gaining more popularity over time.

Nutrition in oats

The nutrition facts for 3.5 ounces (100 grams) of raw oats are (5Trusted Source):

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Sugar: 0 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

We’ll get into that and if you stick around until the end of the article will give you some amazing ideas to turn a boring plain old oatmeal breakfast into a delicious feast.

Benefits of eating oats.

1. Your skin will look better

  • Oatmeal is ideal for treating inflammatory conditions like eczema dermatitis and skin rashes.
  • It also promotes healthy skin overall oats have some unique properties thanks to a wide variety of vitamins and minerals.
  • They contain Zinc that helps cleanse the skin and remove toxins and other harmful compounds.
  • It also effectively minimizes large pores and has a rejuvenating effect.
  • Iron is one of the most important elements for nutrition and saturation of moisture in the skin cells.
  • Manganese reduces swelling and inflammation it also promotes rapid healing of the skin after Ward’s, bruises, burns, and other micro-injuries.
  • Magnesium promotes blood circulation and noticeable skin cell renewal.

2. Your muscles will get much needed protein

  • If you ask around about what your body needs to build muscles most people will probably tell you the answer is protein.
  • But not everybody knows that while protein is extremely important your body also demands carbohydrates and fats both of which you can find in oatmeal.
  • Herbs provide you with energy and that exactly what you need for an effective workout when serving or about 1/2 a cup of oatmeal gives your body 15% of the recommended daily amount of protein
  • Don’t forget about vitamin E antioxidants and glutamate which help muscle fibres regenerate faster.

3. You’ll get a boost of antioxidants

  • Oats are rich in antioxidants that help alleviate itching inflammation and high blood pressure.
  • Antioxidants are important since they contain beta-glucan which lowers blood sugar and increases the production of nitric oxide
  • This gas improves circulation by dilating blood vessels not only that beta-glucan reduces cholesterol levels.
  • Promotes the growth of good bacteria in your digestive tract and increases the feeling of fullness after meals.
  • All of these effects are enhanced with the presence of vitamin C
  • It’s not completely random that most breakfast menus often combine orange juice with oatmeal.
What Will Happen If You Start Eating Oats Every Day

4. You’ll be full of energy

  • we mentioned earlier oatmeal is full of carbohydrates that give your body energy.
  • It needs it’s recommended to consume oats a little on the dry side as you’ll feel fuller for much longer eliminating the need for other foods
  • Oats are also packed with other essential nutrients in just half a cup you’ll get 191 percent of the recommended dietary intake or RDI of manganese 41% of the RDI of phosphorus34% of the RDI of magnesium 24% of the RDA of copper 20% of the RDI of zinc andiron 11% of the RDI of Fowley39% of the RDI of vitamin B 10% of the RDA of vitamin b5 and smaller amounts of other useful nutrients.

5. You’ll lose weight

  • The slow carbohydrates found in oatmeal help curb your appetite and maintain normal blood sugar levels and all those nutrients.
  • We just talked about not only boost your metabolism but also prevent the accumulation of fat and toxins in the body
  • And remember that beta-glucan we mentioned earlier how can you forget it keeps you from overeating by helping you feel fuller for a longer amount of time.
  • It also promotes the release of a sanity hormone.
  • It’s typically produced in your gut when you eat and all of this simply means accelerated weight loss.

6. Your cholesterol will decrease

  • The linoleic acid and soluble fiber contained in oatmeal helps lower the level of triglycerides and bad cholesterol in the blood
  • This bad cholesterol causes inflammation in the arteries damaged tissues and an elevated risk of having a stroke or heart attack.
  • The by now-famous beta-glucan in oats helps reduce cholesterol in the body and along with other nutrients.
  • Cleans fat from arterial walls and protects your body from developing serious diseases like arterial sclerosis.

7. You’ll have a lower risk of developing heart disease

  • Oats are rich in good healthy fats and support the cells in the heart and circulatory system.
  • Thanks to the antioxidants present and oatmeal the probability of damage to the walls of blood vessels by free radicals is reduced significantly.
  • You’ll get rid of digestive problems experts recommend getting at least 25 to38 grams of dietary fiber every day since it’s ideal for good digestion.
  • Just a small portion of oats contains one-fifth of the recommended daily fiber intake.
  • This will be especially useful for those who suffer from IBS irregular bowel movements or constipation.
  • STUDIES –
  • In one study involving 30 elderly people who had bowel troubles, participants were given desserts or soup containing oat bran for three months.
  • At the end of the trial, the well-being of all the subjects improved tenfold what’s more 59% of all people managed to stop using laxatives.

The Best Form of Oats:

  • Steel-cut oats are the best form of oats because:
  • They are made by chopping oat grains using steel blades, thus keeping the bran, endosperm, and germ intact.
  • They are the least processed form of oats.
  • They have maximum nutritional value.

Recipes of oats for breakfast

  • Now as promised we’ll share with you several recipes that will help you turn a boring oatmeal breakfast into something way more flavorful.

1. How to make Apple pie oatmeal to boost your metabolism?

Ingredients:

  • you’ll need 1 cup of steel-cut oatmeal
  • 2 cups of almond milk
  • 2 teaspoons of cinnamon
  • 2 teaspoons of maple syrup optional but who wouldn’t add it right
  • one large apple peeled and cut into bite-size pieces
  • one cup of applesauce preferably unsweetened

Process of how to make oat breakfast?

  • Combine the milk, oatmeal, maple syrup, and cinnamon into a saucepan
  • Get it on low stirring occasionally until the milk is absorbed then mix in the applesauce.
  • As soon as all the liquid Is absorbed in about 15 minutes throw it in a bowl and enjoy this creamy sweet tummy-warming breakfast.
How to make Apple pie oatmeal

2. How to make oatmeal raising cookies?

  • oatmeal raisin cookies mmm I love these for 15x cookies

Ingredients:

  • You will need 3/4 cup of flour
  • 1/2 a teaspoon of sea salt
  • 1/2 teaspoon of baking soda
  • 2 tablespoons of butter
  • 1 egg
  • 1 cup of brown sugar
  • 1teaspoon of cinnamon a half a cup of apple sauce
  • 1 cup of raisins
  • 2 cups of fast cooking oats

Process of how to make oatmeal raisin cookie?

  • Mix the flour, baking soda, salt, and cinnamon in a bowl in another bowl with the sugar and butter
  • Then add the egg pour in the applesauce and 1/3 of a cup of water
  • Now you can add the flour mixture throw in the raisins and oats mix.
  • It all together and place in the fridge for at least 20 minutes.
  • Preheat your oven to 350 and while it’s heating up use an ice cream scoop to put cookie dough balls on the baking tray.
  • Don’t you eat those yet, wait until they spread out of it, and throw them in the oven to bake the cookies for about 15minutes until they turn golden brown.
How to make oatmeal raising cookies

3. How to make Almond butter-banana oatmeal?

Ingredients:

  • you’ll need one cup of steel-cut oatmeal
  • 2 cups almond milk
  • 2 tablespoons of almond butter
  • 2 teaspoons of honey optional but highly recommended and
  • one thinly sliced banana

Process of how to make Almond butter-banana oatmeal?

  • Mix the oatmeal with the milk in the saucepan and heat it on low until the milk is mostly absorbed.
  • Then add the almond butter and half the banana slices, stir the mixture, and let it soak up the rest of the liquid.
  • When the oatmeal becomes more or less dry move it to a ball drizzle with honey and decorates with the remaining banana slices.
How to make Almond butter-banana oatmeal

Which oatmeal is healthier?

Frankly, all of them. All types of oats—even instant oats—are whole grains and are good sources of fiber and plant-based protein. The nutrition only varies slightly between each type of oat, with the major differences being cooking time, texture, and flavor. While instant oats may appear to have less protein and fiber, keep in mind that the serving size found on the package label we analyzed was a bit less than the other oats we used. If you want more protein and fiber from your instant oatmeal, simply adjust the serving size to ½ cup.   

Ultimately, the type of oat you choose is completely up to you. If you prefer a sweet, nutty taste and chewy consistency, try steel-cut oats. If you like your oatmeal creamy and smooth, then instant oats are your game. And if time is a factor, instant oats make a perfectly suitable healthy breakfast or quick energizing snack.

When buying oatmeal, always check the ingredient list. No matter the type, there should only be one ingredient listed—whole-grain oats. Be wary of flavored instant oatmeal, as it can pack added sugars, extra sodium, and artificial ingredients. Instead, opt for plain instant oatmeal and top with a variety of nutrient-packed, sweet such as fresh berries, almond butter, Greek yogurt, sliced avocado, or a fried egg.

Send this article to all your friends because oatmeal is good for everyone. Thank you.

About the author

Dr. Shaun Murphy