It transpires that one of the simplest breakfast foods is also one of the healthiest.
As part of your routine, Oats can improve what are known as biomarkers, heart health, glycemic response, and support modest weight loss. These statements come with caveats, however.
The benefits of oats on the heart have been so well documented that the FDA has allowed foods containing oat bran or rolled oats to carry a label claiming they may reduce the risk of heart disease.
However, oats carry benefits beyond heart health. They are a nutritionally well-balanced food containing significant amounts of fibre, more protein, and unsaturated fat than any other whole-grain food.
Oats also contain beta-glucans. Unlike beta-glucans found in other foods, which have different health benefits, oat beta-glucans have been found to help lower cholesterol levels, help control blood glucose levels, reduce high blood pressure, and alleviate ischemic heart injury.
Adding oat beta gluons to the diet has sen shown to help reduce LDL and total cholesterol. In addition, a study of people with type II diabetes found that consuming oat bran flour high in beta gluten lowered the glycemic response and decreased the after-meal glycemic response.
The beta gluten found in oatmeal can prolong the time it takes your stomach to empty food, which can help you feel fuller for longer. In addition, eating beta-glucans promotes the release of the satiety hormone, leptin which can help to regulate appetite.
In addition to the beneficial plant compounds called polyphenols, oats contain a unique group of antioxidants called avenanthramides. Avenanthramides can enhance nitric oxide production and inhibit smooth muscle cell proliferation - an action that could help prevent atherosclerosis by dilating blood vessels and improving blood flow.
The Caveats
- Don’t use dairy milk; use plant-based milk or just water.
- Don’t use jams, excessive amounts of fruit or other high glycemic foods on the oats.
- Having conducted a Metabolic Typing questionnaire, if you flag as a Protein type or extreme protein type, this may not be the best breakfast option for you.
References
Am J Clin Nutr. 2014 Dec;100(6):1413-21
Atherosclerosis. 2006 Jun;186(2):260-6
Crit Rev food sci nutr. 2012;52(7):629-39
Nutr J. 2014 May 28;13:49
Nutr Metab Cardiovasc Dis. 2005 Aug;15(4):255-61
Nutr Res. 2009 Oct;29(10):705-9
Vasc Health Risk Manag. 2008;4(6):1265-72