10 Smart Reasons to Enjoy Oatmeal

| June 2, 2011 | 7 Comments

Your grandma and the Scots ate oats because its inexpensive and grows anywhere.

I eat oatmeal for its taste and nutrition and it’s many other benefits.

oatmeal - sugar free, gluten free

It’s true what the cereal TV commercials say about those ‘crunchy oat clusters’.  They ARE good for you.. particularly if you make your own.

10 Reasons Why I Love Oatmeal

1.   Low calorie food stops cravings.

A cup is only 130 calories!  It also stays in your stomach longer making you feel full longer.  You will have less hunger and cravings.

2.    Provides high levels of fiber and low levels of fat.

“You have to eat oatmeal or you’ll dry up. Anyone knows that.” ~ Kay Thompson

3.    Stabilizes blood sugar and reduces risk of diabetes (type 2)

The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body proper use of  glucose and insulin secretion.

4.    Removes your bad cholesterol (without affecting your good cholesterol).

Many studies have shown that the unique FIBER in oatmeal called beta-glucan has beneficial effects on cholesterol levels.

5.    Gluten free safe.

Diana is gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or celiac there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.   Many studies have shown that many celiacs can consume wheat free oats with no problems.

6.    Contains lignins which protect against heart disease and cancer.

Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignin, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7.    Contains unique antioxidants beneficial for heart disease.

A study at Tuffs University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

8.    Protects against heart failure.

A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29% lower risk of heart failure. Guess what grain is most easily found and prepared unrefined – oats.

9.    Enhances Immune Response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there

10.    It tastes GOOD!

All oats whether  in flakes or groats form have gone through a heat process which gives them their rich nutty flavor .  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .  This means that oats are not raw and will not sprout.

Different Kinds of  Oatmeal:

All the benefits mentioned above are actually for OATS.  Most people don’t think about oats – they think about oatmeal. In fact most people could not identify whole oats if it was sitting in front of them.

There are many different levels of processing of oatmeal. Generally the larger the ‘flake’ – as in rolled oats or the bigger the seed or groat  – as in steal cut oats – the less precessed it will be, the more nutrients it retains and the slower it will be to digest.  It will also be slower to cook though.

Most people think steel cut oats are the least processed since that is how the largest groats are labeled, but some of the most processed oats like instant and baby are also steel cut.

Interesting fact:  Oats were the favorite cereal of Prophet Muhammad.

Recipes with oats:

Perfect Oatmeal Porridge:  Porridge

Saskatoon Berry Crumble:  Saskatoon Berry Crumble

Blueberry Crumble:  Berry Crumble

Enjoy!

Diana

About Randy Fritz

A certified Nutritional Consultant, Randy has been teaching health and personal development principles for over 30 years and has personally helped individuals with over 10,000 Body Health Assessments.

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Category: Nutrition, PowerFoods

Comments (7)

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  1. Bryce Winter says:

    ..and did you know that of all the readily available grains, oats have the highest available level of protein (as a percentage).

    ..in addition the level of ‘satiety’ from eating oats is the highest of any commonly available food–index of 212 (basic white bread is the index ‘norm’ at 100).

    ..just a couple more facts to put in your pipe!

    :-) Just finished a big bowl of oatmeal–I enjoy every morning with a topping flax oil and a little unsweetened fatfree yogurt. Great start to the day!

  2. Randy Fritz says:

    Hi Bryce. Thanks a lot for the reminder. I had read that about the high protein content of oatmeal also but I wanted to get some figures attached to that – ie protein content compared to wheat or amaranth or quinoa or millet. If anyone has those figures please jump in.

  3. Thank you for the info and recipes about oatmeal. I’ve started eating it more recently and it is quite delicious and helps the sugar cravings. Plus I just found out how good it is for us!

  4. Hi Debbie! Yes I love to eat oatmeal too! Happy you are appreciating the info and recipes.

  5. annie says:

    {{{{{hugs}}}}}} for both of you. LOVE your articles.

  6. Pat Case says:

    I concocted my own Breakfast concoction with 1/2 c oatmeal, 1 fruit (cut up; not berries as they explode), and water to just cover the oatmeal. Microwave for 5 minutes (place bowl on paper towel until you can regulate the water amt – as it does boil over if too much water is added.) I add 1/2 cup skim milk, 1 tsp. vanilla and cinnamon. Also add 1 tsp. olive oil! Stir, letting it cool for 5 min. with all ingredients. As I’ve totally been off sugar since May 2012 and lost 75 lbs., the spices in combo with the fruit make it seem like dessert! No cravings after this breakfast! Love my oatmeal!

  7. Rik Barnes says:

    Folks,

    I, too, love oatmeal. In fact, I have 172 42-ounce unopened boxes sitting in a corner of the living room of my apartment plus three more on the top of my refrigerator. I also have a box I opened this morning on the top also.

    I mix with water and cook between six and nine half-cups each morning, generally six. This morning I had eight. The calories are 150 per half cup.

    I won’t give up my love for oatmeal. I guess you could assume I’m addicted.

    Take care.

    Rik

    Rik Barnes
    Greenville, North Carolina

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