Oatmeal for Breakfast: Always Healthy or Sometimes Misleading?

Oatmeal is known for being a nutritious dish of deliciousness. But are you getting snookered at the breakfast table every morning, or is the mighty oat truly that awesome? The type of oatmeal you’re eating will determine the response. It’s difficult to go wrong when consuming regular oats, a whole grain with an excellent nutritional profile. But let’s just say that the healthiness rating may slightly decline when you open a packet of flavoured instant oatmeal for a meal.

Benefits of oatmeal breakfast

Because of the hectic work, we frequently search for quick breakfast recipes. One cereal grain kind that has become popular as a quick yet healthful breakfast choice is oats. Have you, however, developed a daily oat-eating habit? According to a dietitian, eating oats every day might not be a good idea.  

First of all, it is a great source of dietary fibre and protein, two important components of a healthy diet. Simply take a look at this impressive list of vitamins and nutrients that may be found in traditional steel-cut or rolled oats. Some of the important nutrients found in oatmeal include:

• Manganese: 64% of the recommended amount
• Copper: 18% of the recommended amount
• Vitamin B1: 16% of the recommended amount
• Magnesium: 13% of the recommended amount
• Phosphorous: 13% of the recommended amount
• Zinc: 13% of the recommended amount
• Iron: 10% of the recommended amount
• Vitamin B5: 9% of the recommended amount

Benefits of eating oatmeal

Is eating oatmeal every day healthy? Let’s explore some of the benefits of eating oatmeal in breakfast.  

• Lower your cholesterol: Oatmeal lowers the cholesterol level especially, artery-clogging bad cholesterol.
• Improve blood sugar control: Beta-glucan is a form of soluble fibre that is involved in many of the beneficial effects associated with oatmeal. Beta-glucan can decrease the absorption of glucose into the blood, and it also affects cholesterol levels. The beta-glucan in oatmeal dissolves and forms a gel-like substance that coats the stomach after eating. Sugars naturally enter the bloodstream more slowly because of that thick layer of gunk.  
• Promote weight loss: Oatmeal promotes weight loss and helps get a lighter body.
• Keep bowel movements regular: The fibre-rich makeup of oatmeal can have a definite regulatory effect on the excretion pattern. It packs a double punch, with both insoluble and soluble fibre to help move things along. It shows that eating oat bran can eliminate the need to take laxatives to relieve constipation, which often becomes more of an issue with age.  

Can oatmeal be bad for you?

Owing to the good qualities in oats, making healthy oatmeal anything might seem like a monumental task. But there is a way to bring us to some instant oatmeal breakfast options. Flavoured oatmeal packets are often laced with enough sugar to erode some of the base nutritional value brought by the oats.  

Ideas for oatmeal breakfast

The simple ideas of oats breakfast include:

• Overnight oats: As the name implies, you make this dish the night before bed and let it cool in the refrigerator. This procedure helps make your morning a little less hectic.  
• 2-minute super-charged oatmeal: This will be prepared on the day after eating the power-packed bowl of oats. It requires less time to prepare.  
• Tropical breakfast bowl: This is a bowl of oatmeal boosted with the sweetness of mango and coconut.  

Is oats good for health?

The answer to this question involves understanding the side effects of oats. They involve:

• Gluten sensitivity: although oats are inherently gluten-free, cross-contamination may occur because they are frequently processed in facilities that handle wheat and barley. Selecting certified gluten-free oats is crucial if you frequently consume oats and have celiac disease or gluten sensitivity in order to prevent negative responses.  
• Flatulence: The fibre content in oats helps improve digestion. However, excess oat consumption might lead to bloating, especially if a person does not usually consume a high-fibre diet.
• Phytic acid: Oats contain phytic acid, which can inhibit the absorption of certain minerals like calcium, iron and zinc. Oat fermentation helps decrease their phytic acid content.
• Caloric content: While oats are nutritious, they are also calorie-dense. So, one needs to carefully manage their portion size when eating oats.
• Nutrient balance: While oats provide many nutrients, it’s essential to maintain a balanced diet that includes a variety of foods to ensure you get all the nutrients the body needs every day. Hence, it is wise not to eat oats for breakfast every day.

Apart from these side effects of eating oats regularly, oats can cause allergic reactions in some people.  

Benefits of eating oats every day

Here are some major benefits of eating oats:

• Packed with essential nutrients: Oats are a good source of essential nutrients like fibre, iron, vitamins, especially B vitamins, minerals such as manganese, phosphorus and magnesium, and antioxidants. All these nutrients are essential for your overall health.
• Oats promote heart health: Oats are considered healthy for heart health because they help lower cholesterol levels, reducing the risk of heart disease.
• Oats weight management: Oats can help with weight loss because they are filling and can keep you feeling full and satisfied for longer periods, making them a useful addition to a weight management diet. Moreover, high fibre levels in oats helps manage appetite and avoid overeating.
• Blood sugar control: The low glycaemic index and soluble fibre in oats can help stabilise blood sugar levels, making them a good choice for people with diabetes or those at risk of developing the condition.
• Digestive health: According to Jayaswal, ‘Oats are a good source of fibre, a particularly soluble fibre known as beta-glucans which aids in digestion and can help prevent constipation.’
• Antioxidants: Oats contain various antioxidants that may have anti-inflammatory and anti-cancer properties. These properties can help protect cells from damage and improve overall health.

Conclusion

To conclude, oats are good for health; however, there are many side effects, too. So, consume oats according to your health and body nature. Consult health professionals before trying any new things concerning your health.