The researchers found that systolic blood pressure was 2.7 mmHg lower and diastolic blood pressure was 1.5 mmHg lower when participants ate around 60 grams of rolled oats (a packed half-cup raw oats) or 25 grams of oat bran per day.
Oats are rich in soluble fiber and have been shown to significantly lower blood pressure when added to a healthy diet. There's nothing fancy about it; a serving of good old-fashioned oats is enough to drop blood pressure 12 points after just a few weeks.
While oatmeal is a healthy choice, consuming excessive amounts can lead to some unpleasant side effects, such as bloating and gas. Not to mention, oatmeal is surprisingly high in calories, which can contribute to weight gain if you're not careful.
Oatmeal is considered as a healthy whole grain food item. The appropriate volume of the oatmeal depends on the amount of calories your body demands for each day. So, it is better to stick to the half cup of oatmeal if you consume a 2000 calorie diet.
Though oatmeal is said to help you lose weight, having too much of it can lead to malnutrition and muscle mass shedding. This is because oatmeal is rich in fibre, which keeps you full for longer, so your body loses the ability to signal you to eat more throughout the day.
The Bottom Line
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
One of many essential healthy oatmeal tips: Keep portion size in mind. One cup of cooked oatmeal is a healthy serving size, says Jessica Crandall Snyder, RDN, CDCES, the CEO of Vital RD in Centennial, Colorado.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.
Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.
While oatmeal can be a beneficial part of the diet, it is not healthful as a sole source of nutrients. Instead, a person should aim to eat a variety of fresh, whole foods, while spending more time being physically active.
Oatmeal also contains soluble fiber, which has been shown to reduce cholesterol levels. Opt for old-fashioned or steel-cut oats, which are less processed than other varieties. Keep it low-sodium and prepare your oats as a hot cereal topped with fruit or use it in pancakes.
Beverages like skim milk, tomato juice, and beet juice may help decrease blood pressure. But it's always important to remember moderation — more of these drinks is not always better.
A new clinical study has found that eating oatmeal and other wholegrain oat cereals can help control blood pressure levels.
Again, the fiber from the oats helps keep you full. But oats also help the body produce melatonin, which helps regulate your sleep and wake-up times. You still get the melatonin benefit even if you eat oats in the morning, though. But eating oats in the evening can help stop late-night eating.
Oatmeal. Hot or cold oatmeal might help prepare your body for sleep and keep you full throughout the night. Oats contain magnesium as well as melatonin, the sleep hormone. Consider making a batch of overnight oats with dried fruits and seeds for a simple nighttime snack option.
“Consuming oats around two hours before exercising will also ensure that you satisfy your hunger during your workout, whilst getting a great source of slow-releasing energy to keep you going.
Milk is rich in fats, calcium, and Vitamin D that complements the nutrients in oats. Thus oats cooked in milk have benefits over oats cooked in water. Milk has fats, calcium, and Vitamin D that is normally absent in processed oats.
Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.
People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.
Quick oats are steamed longer and rolled into thinner flakes, then cut into small pieces. Because quick cooking rolled oats have a greater surface area, they can absorb liquid more quickly, which makes for a faster cook time and a softer texture. Rolled oats take longer to fully cook and absorb liquid.
"They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars. "This puts them on the lower end of the healthy spectrum, but they're still healthy."