From a specific kind of soluble fiber to antioxidants, here are the health benefits of oatmeal you can expect to enjoy when you add this grain to your menu rotation.
Increased satiety, and lower cholesterol.
Oatmeal boasts a really high amount of soluble fiber, particularly beta-glucan. "It is a viscous polysaccharide that contributes to the gel-like texture when oatmeal is cooked," Mezher explains. Research shows this soluble fiber slow digestions, which aids in the absorption of nutrients while increasing satiety, she says.
At the same time, beta-glucan can bind with cholesterol in the digestive system and excrete it in the stool, preventing it from being absorbed into the bloodstream; that can result in raising your HDL (good) levels of cholesterol and lowering your LDL (bad) cholesterol levels, per research. This is where oatmeal gets its reputation for being "heart healthy," Mezher points out.
Better blood-sugar balance.
Not only does soluble fiber help slow down digestion to boost satiety, but research also shows that eating minimally processed oats is associated with a more stabilized blood-sugar response than other sources of carbohydrates like white bread or white rice. And more dramatic blood-sugar spikes can lead to cravings and overeating, per Harvard Health Publishing.
Just bear in mind that the more processed grains are, the more dramatically your blood sugar will respond. "So for diabetes and blood-sugar regulation, it's better to have steel-cut versus instant oats," Mezher notes. Better yet, add protein, fiber, and healthy fats (like berries and nut butter) to your oatmeal, she says.
Bolstered gut health.
The soluble fiber in oatmeal will not only keep constipation at bay but also promote a healthy diverse gut microbiome, Mezher says. "The breakdown and fermentation of beta-glucan oat fibers and production of short-chain fatty acids contributes to the health and function of the entire digestive system and the gut microbiome," she explains. In turn, this contributes to the health and function of just about everything else in your body, including brain and immune function, she says.
Lower cancer risk.
The antioxidants in oats are called avenanthramides, which researchers have associated with a reduced risk of cancer. "These effects were observed against skin-cancer cells, lung cancer, and colon carcinoma, amongst others," Mezher points out.
