Eating breakfast regularly has been shown to help reduce the risk of type 2 diabetes, cardiovascular disease and obesity, according to UC Davis Health. There is also evidence that eating a healthy breakfast can help brain function, especially memory and concentration, the University of California-run medical institution said.
Now, new research shows oatmeal may extend your life.
Fox News Digital spoke with two health experts about these claims.
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A recent study in the American Journal of Lifestyle Medicine included a 105-year-old woman in the test group. Dr. Mike Sevilla, a family physician at Salem Home Care Center in Salem, Ohio, says one step in her daily routine is eating oatmeal. (He was not associated with the recent study.)
“I remember a study in the Journal of the American Medical Association from about ten years ago in which participants added oatmeal to their diet,” the doctor said. “Studies show that people who regularly eat oatmeal have fewer premature deaths.”
A new study suggests that eating oatmeal may extend your life. (iStock)
Sevilla also said that other research on the health effects of oatmeal shows that it can lower cholesterol levels and improve blood sugar levels, potentially reducing the risk of heart disease and diabetes.
Health Benefits of Oatmeal
Oatmeal is easy to prepare, inexpensive, and customizable; people can add ingredients such as fruits, nuts, seeds, nut butters, and spices.
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Here are four health benefits oatmeal provides.
1. Oatmeal can lower cholesterol and blood sugar
Sevilla said these health benefits often reduce the chance of heart disease and diabetes.
Fruit, nuts, and spices (including cinnamon) can be added to oatmeal to customize your taste. (iStock)
“We believe the mechanism is to reduce the absorption of cholesterol in the body and better control insulin in the system, thereby affecting blood sugar levels in the body,” he explains.
2. Oatmeal can strengthen the immune system
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According to the medical information website Health Report, “This is because minerals such as selenium and copper strengthen white blood cells – cells that fight disease and infection.”
“Oatmeal is highly nutritious and rich in many vitamins and minerals.”
According to Health Report, oatmeal ingredients can also improve immune responses and can “fight pathogens, remove foreign matter, fight harmful bacteria and prevent long-term disease.”
3. Oats help digestion
not only Oatmeal is a satisfying and filling breakfast of choice, and its digestive benefits can also help your gut.
Oatmeal is an excellent source of soluble fiber, registered dietitian Brittanany Kingry, director of nutrition at CoreLife Novant Health in Charlotte, North Carolina, told Fox News Digital.
Oatmeal has the effect of helping human intestinal digestion. (iStock)
“Oatmeal contains beta-glucan, which is a soluble fiber that dissolves in water and turns into a thick, gel-like substance in the intestines,” she says.
“This will help slow digestion, increase the growth of good bacteria in the gut, and help reduce blood sugar response and insulin response time.”
4. Oats are rich in nutrients
You can start your day like a nutritional winner.
“Oatmeal is highly nutritious and rich in many vitamins and minerals, such as iron, zinc, phosphorus, magnesium, copper, folic acid and B vitamins,” says Kingry.
Disadvantages to know
Experts say that while oatmeal is a beneficial breakfast option with nutritional advantages, eating too much of it can also have some drawbacks.
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“While oatmeal has many benefits and is rich in fiber, we must be cautious about the amount and type of oatmeal we add to our diet,” Kingery warns.
Here’s what to know.
1. Oatmeal is considered a high-carbohydrate food
To better balance food types, Kingery recommends adding some protein to your breakfast menu.
“We need to make sure we’re not consuming it on its own but pairing it with protein to help stabilize blood sugar,” Kingery told Fox News Digital.
Oatmeal is a high-carb breakfast on its own, but paired with protein, it can help stabilize blood sugar. (iStock)
“You can do this by adding nuts, protein powder (make sure to add extra water or it will turn grainy) or nut butter to your oatmeal, or simply add lean breakfast meat on the side.”
If a person has diabetes or insulin resistance, oatmeal may not be the best choice because of its high carbohydrate content, Kingery said.
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“They may benefit more from a protein-focused diet first thing in the morning, paired with ½ cup oatmeal if desired,” she says.
2. Eating too much oatmeal may cause problems
Kingery says buying oatmeal at the grocery store can be tricky.
Be wary of options that include “added sugar or sugar substitutes,” she said. “It’s always recommended to buy plain oatmeal to help limit the sugar content.”
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Another thing to note, Kingery says, is that while oats are naturally gluten-free, some may have been contaminated during processing or handling.
Instead, “Individuals looking for gluten-free options should pay attention to the labels of brands that are certified gluten-free.”
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Kingry recommends following the serving size listed on the label of the oatmeal you purchase (1 package or 1/2 cup of uncooked oats).
“It’s easy to overspend,” she warns.
