Breakfast has regularly been shown to help reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity, according to UC Davis Health. There is also evidence that eating a healthy breakfast helps brain function, particularly memory and focus, said a University of California health professional.
Now, new research has found that oatmeal can boost longevity.
Fox News Digital spoke to two health experts about the claims.
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A 105-year-old woman was in the test group of a recent study by the American magazine Lifestyle Medicine. One step in her normal daily routine was eating oatmealaccording to dr. To Mike Sevilla, a family physician at Salem Family Care in Salem, Ohio. (It was unrelated to the recent study.)
“I also remember a study from about 10 years ago in the Journal of the American Medical Association in which participants included oatmeal in their diet“, said the doctor. “And the study found a reduction in premature death in those who regularly ate oatmeal.”
Eating oatmeal could extend your life, a new study suggests. (iStock)
Other studies on the health effects of oatmeal show that it can lead to lower cholesterol levels and improved blood sugar levels, which can reduce the possibility of heart disease and diabetes, Sevilla also said.
Health benefits of oatmeal
Oatmeal is easy to prepare, cheap and adaptable to personal taste; people can add ingredients like fruit, nuts, seeds, nut butters, and spices.
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Here are four health benefits offered by oatmeal.
1. Oatmeal can reduce cholesterol and blood sugar
These health benefits typically reduce the chance of developing heart disease and diabetes, Sevilla said.
Fruits, nuts, and spices, including cinnamon, can be added to oatmeal to adjust to personal taste. (iStock)
“We believe the mechanisms for this are a reduction in cholesterol absorption in the body and better control of insulin in the system, which affects blood sugar levels in the body,” he explained.
2. Oatmeal can strengthen the immune system
A favorite comforting breakfast can help protect against colds and winter health problems.
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“That’s because minerals like selenium and copper strengthen white blood cells — a type of cell that fights disease and infection,” according to Health Reporter, a medical information website.
“Oatmeal is incredibly nutrient dense, packed with multiple vitamins and minerals.”
Oatmeal ingredients can also boost the immune response and can “fight pathogens, remove foreign substances, fight unwanted bacteria and prevent long-term disease,” according to Health Reporter.
3. Oatmeal can help with digestion
Not only is oatmeal a must-have breakfast that is filling and satisfying, benefits for digestion it can also help the intestines.
Oatmeal is a fantastic source of soluble fiber, Brittany Kingry, a registered dietitian who is director of dietetics for CoreLife Novant Health in Charlotte, North Carolina, told Fox News Digital.
Oatmeal has digestive benefits that help the human gut. (iStock)
“Oatmeal contains beta-glucans, which are a form of soluble fiber that dissolve in water and turn into a thick, gel-like substance in your intestines,” she said.
“This will help slow down your digestion, increase the growth of good bacteria in your gut, and help with reduced blood glucose response as well as insulin response time.”
4. Oatmeal is rich in nutrients
You can start your day feeling like a nutritional winner.
“Oatmeal is incredibly nutrient-dense, full of multiple vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper, folate and B vitamins, to name a few,” Kingry said.
Disadvantages to understand
While oatmeal is a healthy breakfast choice that boasts nutritional benefits, too much of it can have several drawbacks, experts say.
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“While oatmeal has tremendous benefits and is full of fiber, we need to be careful about how much and what type of oatmeal we include in our diet,” Kingry cautioned.
Here’s what you need to know.
1. Oatmeal is considered a high carbohydrate food
For a better balance food groupsKingry recommended adding some protein to your breakfast menu.
“We need to make sure we’re not eating it alone, but combining it with protein to help stabilize blood sugar,” Kingry told Fox News Digital.
Oatmeal is a high-carb breakfast on its own, but when combined with protein, it can help stabilize blood sugar. (iStock)
“You can do this by adding nuts, protein powder (be sure to add more water or it will get grainy) or nut butter into oatmeal or simply by adding a lean breakfast meat on the side.”
If a person has diabetes or insulin resistance, oatmeal may not be the best option because of its high carbohydrate content, Kingry said.
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“They may benefit more from a protein-focused diet first thing in the morning and a ½ cup of oatmeal on the side if they want,” she said.
2. Too much oatmeal can be problematic
Buying oatmeal at the grocery store can be tricky, Kingry said.
Beware of options with “added sugars or sugar alternatives,” she said. “It is always recommended to buy plain rolled oats to reduce the sugar content.”
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Another thing to keep in mind, Kingry said, is that while oats are naturally gluten-free, some oats can become contaminated during processing or handling.
Instead, individuals “looking for gluten-free options should pay attention to the labeling of brands that are certified gluten-free.”
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Kingry recommended sticking to the serving size (1 packet or ½ cup uncooked) listed on the label of the oatmeal being purchased.
“It’s very easy to overdo it,” she warned.
