The Health Benefits of Oatmeal + Delicious Recipes!

1. I was first introduced to oatmeal as a child. My mom used to tell me about its health benefits while we ate our sweetened cereal, which was packed with sugar. Years later when I started exercising more I needed something that was "firmer" and less "sugary" and when I started eating oatmeal in the morning it literally made a difference of day and night for my and the energy levels I had. I just felt great! Oatmeal is a hot meal, so it's actually much more inviting than those cold cereal in the morning.

2. I was first introduced to oatmeal as a child. My mom used to tell me about its health benefits while we ate our sweetened cereal, which was packed with sugar. Years later when I started exercising more I needed something that was "firmer" and less "sugary" and when I started eating oatmeal in the morning it literally made a difference of day and night for my and the energy levels that I had. I just felt great! Oatmeal is a hot meal, so it's actually much more inviting than those cold cereal in the morning.

1. It wasn't until years later that I realized why oatmeal is so great for you. Otherwise, I probably would never have known some benefits. Best of all, you probably have oatmeal in the cupboard.

2. It wasn't until years later that I realized why oatmeal is so great for you. I probably would never have known some of the benefits otherwise. Best of all, you probably have oatmeal in the cupboard.

The History of Oatmeal

1. Oats were first produced in 1000 BC. grown in Central Europe. The ancient Greeks and Romans described oats as "barbaric" food and fed it only to their animals. Later, it was the Germanic (oat-eating) tribes that defeated the Romans, resulting in the fall of the Western Roman Empire.

1. Oats were first brought to America around 1600 by European explorers, such as Captain Bartholomew Gosnold, who planted them along the coast of Massachusetts. Scottish and Dutch immigrants used it for their traditional porridge, pudding and baked goods. Currently, Vermont has the highest per capita oatmeal consumption in the United States, where it is often eaten with the local favorite maple syrup.

Oatmeal and fiber

1. Oatmeal contains soluble fiber, which stays in your stomach longer and makes you feel full for longer. This can prevent you from overeating later in the day, helping you maintain a healthy weight and prevent the health problems associated with being overweight.

1. Eating just 120 grams of oatmeal a day is enough to take advantage of the many health benefits of the fiber it contains.

1. Fibers are the plant materials in the diet that humans cannot digest. It is an important part of maintaining gastrointestinal (GI) health because it helps regulate transit time through the digestive tract and add fiber to increase the feeling of satiety and prevent constipation.

1. There are two types of fiber:

1. The soluble fiber in oatmeal has been shown to reduce LDL cholesterol or "bad cholesterol" by 10-15%, especially when used as part of a diet low in is fat. Studies show that fiber can also reduce the risk of high blood pressure and reduce the risk of death from cardiovascular disease.

1. The water-soluble properties of beta-glucan help by slowing digestion time to lower blood sugar, allowing diabetics to achieve better glycemic control and prevent insulin resistance.

1. A diet high in fiber has also been shown to reduce the risk of colon cancer.

1. 120 grams of oatmeal contains about 150 calories, 4 grams of fiber (about half is soluble and half insoluble) and 6 grams of protein. Besides fiber, oatmeal is also rich in thiamine, magnesium, phosphorus, zinc, manganese, selenium and iron.

Types of oatmeal

1. Oatmeal is a ground oat porridge. It still contains the entire oat grain, including the oatmeal. It is passed through steel cutters, which grinds it into small pieces.

1. Rolled oats are cooled and then steamed, which partially cooks the oats and then it can be flattened between two rolls. This is also referred to as old-fashioned oats.

1. Instant oats are produced in the same way as the rolled oats, but are steamed for a longer time to cook them completely before drying. Instant oats often contain sweeteners or flavors because they are added to them.

1. Basically, the less the oats are processed, the more fiber they contain and the more health benefits can be obtained from eating oats.

Health Benefits of Oatmeal

1. As said: The less processed the product, the better it will be for your body. But then what are those health benefits that everyone is talking about? I'll list them for you!

1. Let's face it, we can all actually use a little help with controlling our weight at times, but did you ever think oatmeal could help you maintain your weight? It is true! A compound in oatmeal, also known as β-glucan, reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

1. We all know that heart disease is a major problem in North America and for that matter in the rest of the world. A study published in the American Journal of Clinical Nutrition found that a diet high in whole grains (such as oats or whole grain bread) is just as effective at lowering blood pressure as taking antihypertensive medications!

1. Have you ever heard of soluble fiber? Well, compared to other grains, oats actually contain the most soluble fiber. Soluble fiber helps your gut to eliminate the waste products associated with blood cholesterol. Research shows that if people with high blood cholesterol eat just 3g of soluble fiber per day, their total cholesterol will drop by 8% to 23% (remember, 120g of oats have 4g)!

1. If you look closely at the labels of some of your lotions or face creams, you will likely see oatmeal among the ingredients. At some point in history, someone discovered how great oatmeal is for dry, itchy, irritated skin. The oat starch creates a barrier that allows the skin to retain its moisture, while the oat's raw fiber shell acts as a gentle exfoliant.

1. Cancer in the colon is terrible and can be very painful. A study, collaborated by researchers from the UK and the Netherlands, published evidence that there is a link between people who eat a diet high in fiber (especially whole grains and grains such as oats) and a lower risk of getting of colorectal cancer. This study looked at nearly 2 million people and specifically concluded that for every additional 10g of fiber in someone's diet, there is a 10% less risk of developing colorectal cancer!

1. What does this mean? We've all experienced a "hypo" after a big meal or a sweet breakfast; well, with oatmeal this really won't happen to you. Due to the high soluble fiber content in oatmeal, the sugar is released into the bloodstream more slowly (even though it has a low glycemic index). It is important to note that steel-cut oats have more of an effect on blood sugar stabilization than instant oats because they are less processed and thus contain more soluble fiber. Since it also takes longer to digest, you will also feel full for longer, which is always a nice bonus!

1. In my opinion, the low glycemic index of oatmeal is one of the best benefits. In fact, a study in the Journal of Clinical Nutrition reported that a diet with a low glycemic response is associated with significantly less risk of insulin resistance and significantly lower prevalence of the metabolic syndrome, less risk of developing Type 2 diabetes, and less risk of developing coronary heart disease.

1. At the beginning of this article I already mentioned how beneficial oatmeal was in giving me my energy for my sports performance. Oatmeal is a great source of carbohydrates and proteins, providing calories and energy for energy needs. Oats have been shown in scientific studies to positively alter metabolism and improve performance at physical intensity for an hour.

1. Oatmeal has been thoroughly investigated in relation to the immune system response to disease and infection. Because of the unique fibers in oatmeal, also called beta-glucan, it helps neutrophils travel faster to the site of infection and improves their ability to eliminate the bacteria they find there.

1. We are actually always told that oatmeal is a breakfast, although it is also a wise choice before going to sleep. In fact, many Scots eat a bowl of oatmeal in the evening because it makes them feel sleepy and sleep better.

1. Why is oatmeal so good for your sleep? Well, oats actually contain melatonin and complex carbohydrates that release tryptophan in the brain and make you feel sleepy, Dr. Oz says. In addition, oatmeal is high in vitamins, including B6, which also aids in the production of more serotonin in the brain.

1. Oatmeal is packed with antioxidants, also called avenanthramides, and is actually only found in oats. Antioxidants are important because they protect your cells against free radicals, which are molecules you produce through your metabolism and exposure to environmental pollutants. Free radicals increase your risk of developing cancer and heart disease.

Oatmeal recipes to try

1. Traditionally, oatmeal is eaten with milk or water. As a child I was always served this by my mother. Pretty good, but after a while you have had that for a while! Boring!

1. Oatmeal can be used in many ways in your diet. To give you an idea, here are some tasty recipes!

1. This is an enchanting way to start your morning. Made with high-protein soy milk and topped with walnuts, this is truly a superfood. You can hardly start your morning better. Note: This recipe is for a single serving. For a milder taste, you can use clover honey in place of the avocado honey.

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1. This recipe is packed with fiber and has a great taste. A great way to start the day, but also delicious as a hearty dessert!

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1. This is a delicious, easy apple cinnamon oatmeal recipe. Even the kids can make this!

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Finallyâ €!

1. “Everything used to be better” is often said, in most cases by the elderly. Of course that's not always true, but in the case of Eating Oatmeal, the mothers and grandmothers of yore had a good look. Poorly supported by scientific evidence, they just knew that oatmeal is just really good for your body.

1. Will you let me know in a comment what the above recipes tasted like? Or do you have another delicious oatmeal recipe? Let me know!

1. Www.health.com/health/gallery/0,.20834643.00.html

1. Www.whfoods.com/genpage.php?tname=foodspice dbid = 54

1. Www.prevention.com/food/healthy-eating-tips/steel-cut-oats-vs-rolled-oats-whats-healthiest-oatmeal

1. Www.livestrong.com/article/533469-health-benefits-of-oatmeal/