5 Reasons to Include Oats in Your Breakfast Routine

The fiber content in oats contributes to overall health, as highlighted by the National Institutes of Health (NIH).

5 Reasons to Include Oats in Your Breakfast Routine

Oatmeal stands out as a nutritious breakfast choice, rich in complex carbohydrates, fiber, vitamins, and minerals. Its versatility allows for serving with nutritious toppings like nuts, seeds, and fruit.

Moreover, oats are naturally gluten-free, rendering them a suitable carbohydrate source for individuals with specific dietary requirements, such as those with celiac disease. Nonetheless, it’s prudent to check labels, as some oat products may contain trace amounts of gluten.

1. Oatmeal Provides Abundant Fiber

A single cup of oats can significantly contribute to fulfilling your daily fiber needs. Men under 50 are recommended to aim for at least 38 grams per day, while women under 50 should target 25 grams or more daily, according to the National Academies of Sciences, Engineering, and Medicine.

Cooked oatmeal contains approximately 14 percent of the daily value (DV) of fiber, as stated by the United States Department of Agriculture, making it a notable fiber source. Research published in The Lancet in February 2019 suggests that a diet rich in whole grains and other fiber-rich foods can provide protection against cardiovascular disease, type 2 diabetes, as well as breast, colon, and rectal cancers.

2. Oatmeal Supports Digestive Wellness

Oats are particularly beneficial for digestive health, as emphasized by the National Institutes of Health (NIH). The fiber content in oats, highlighted by the Harvard T.H. Chan School of Public Health, includes both insoluble and soluble fiber. Insoluble fiber aids in promoting regularity, while soluble fiber, as noted by Oregon State University, exhibits prebiotic characteristics, further supporting digestive wellness.

3. Oatmeal Facilitates Lowering Cholesterol Levels

According to research published in Frontiers in Nutrition in November 2019, oats contain a soluble fiber called beta-glucan, which has been shown to effectively reduce cholesterol levels.

A review and meta-analysis of 58 trials published in the British Journal of Nutrition in October 2016 found that daily consumption of beta-glucan resulted in lower levels of bad cholesterol compared to control groups.

The American Heart Association emphasizes that high levels of LDL cholesterol increase the risk of heart disease.

Oatmeal Facilitates Lowering Cholesterol Levels

4. Consuming Oatmeal May Assist in Reducing Belly Fat

The American Heart Association notes that the soluble fiber in oatmeal may also contribute to reducing visceral fat, which is associated with an increased risk of heart disease and stroke, even among individuals with a normal BMI.

A study published in the journal Nutrients in September 2016 found that oats led to improvements in blood sugar levels, blood lipids, and weight compared to a control group that consumed a balanced meal without oats.

5. Oatmeal Provides Energy and Supports Immune Function

Starting your day with a bowl of oats provides you with essential B vitamins and minerals such as manganese, iron, and magnesium.

Additionally, oats supply approximately 1.5 mg of zinc, a crucial nutrient for supporting immune function, according to the National Institute of Health.