Health benefits of oatmeal – medical practice

How healthy is oatmeal?

The consumption of oatmeal is becoming more and more popular. and Nutritionist Beth Czerwony of Cleveland Clinic (USA) explains why oatmeal is so healthy.

Oatmeal is mostly used as a Haferbrei – often also as Oatmeal or porridge marked – consumed. normal Whole grain oatmeal have one very good nutritional profile. However, if you eat flavored instant oatmeal, some of the health benefits may be lost, the expert said.

Beneficial components of oatmeal

Oatmeal is rich protein and fiber. They also contain many important vitamins and nutrients in high concentrations, such as:

  • manganese,
  • Copper,
  • Vitamin B1 (thiamine),
  • magnesium,
  • phosphorus,
  • zinc,
  • Eisen,
  • Vitamin B5.

Oatmeal lowers cholesterol

Included vitamins and nutrients are associated with a number of health benefits. For example, oatmeal reduces Total cholesterol and unhealthy LDL cholesterolwhich works against hardening of the arteries and heart disease, the expert explains in a press release.

The effect of oatmeal consumption on the cholesterol level occurs already after six weeks of daily consumption one, adds Czerwony.

Oatmeal slows down the absorption of glucose

Oatmeal contains special soluble fiberwhich as Beta-glucan to be determined. 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, beta-glucan becomes a gel solution becomes that envelops the intestine. Slows down the speed of s sugar in the bloodstream according to a nutritionist.

Beneficial oatmeal for diabetes?

Therefore, according to a study published in the English-language journal “Nutrients”, oatmeal ideal for people with type 2 diabetes. However, there is also a study that found no significant effects of oatmeal on blood sugar.

Lose weight with oatmeal

Oatmeal will keep you full for a long time, which makes 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, oats help weight, Body Mass Index (BMI), body fat and also to reduce the waist to hip ratio.

Oatmeal for regular bowel movements

of high fiber content oatmeal helps to regulate bowel movement. In addition, the contained insoluble and soluble dietary fiber supports bowel movements. A study published in the “Journal of Nutrition, Health & Aging” shows that eating oat bran can replace the intake of laxatives in the elderly.

Due to the high amount of fiber in oatmeal, it is easy to die recommended daily amount of fiber (between 25 and 35 grams) for one good gastrointestinal health a 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 many instant oatmeals” said the expert

Therefore, when buying such products, you need to check the nutrition label and pay special attention to them watch out for added sugar. You can use it instead of sugar to improve the flavor of oatmeal fruit and Spice add.

If oatmeal is to be sweetened, it should be 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 meets the requirements of the medical literature, medical guidelines and current studies and has been reviewed by health 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: Metabolic effects of oat 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 glycemic control and insulin sensitivity in 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.: Oats Prevent Obesity and Abdominal Fat Distribution and Improve 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: Vitamin B6, B12, folate, and homocysteine ​​status in nursing home residents receiving laxatives or 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. It cannot replace a doctor’s visit.

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