Breakfast with oatmeal can supplement many essential nutrients. (Source: Pixabay) |
Feel full longer
"Oatmeal or oatmeal is rich in soluble fiber, which absorbs water and forms a gel-like substance in the stomach, slowing down digestion," says American nutritionist Lauren Manaker.
This helps you feel fuller for longer, reducing cravings for snacks between meals."
Everyone loves the feeling of "regular bowel movements", but did you know that breakfast can affect bowel movement frequency?
“The high fiber content in oatmeal supports healthy bowel movements and helps reduce the risk of constipation,” says Manaker.
It promotes overall digestive health by ensuring food moves smoothly through the digestive tract."
Reduce blood fat
High cholesterol increases your risk of heart attack and stroke. But eating oats can actually help lower your cholesterol.
"Beta-glucan, a type of soluble fiber found in oats, helps lower LDL (bad cholesterol) levels," says Manaker. "It works by binding to cholesterol in the gut and preventing its absorption into the bloodstream."
Nourish beneficial bacteria in the intestines
Prebiotics help promote the health and growth of beneficial bacteria in the gut. "Oats act as a prebiotic, feeding the beneficial bacteria in the digestive system," says Manaker. "A healthy gut microbiome helps improve digestion, boost immunity, and promote overall health."
Weight management support
Breakfast influences how you eat the rest of the day. So why not start your day with a meal that gives you more control, especially if you're trying to lose weight?
"Oatmeal is low in calories but high in fiber, making it a great food for weight control. It keeps you fuller for longer, which reduces snacking and limits unnecessary calorie intake," Manaker shares.
Regulates blood sugar levels
Blood sugar (glucose) is the body's main source of energy. "The slow-digesting carbohydrates in oatmeal help prevent blood sugar spikes," says Manaker.
This is especially beneficial for people with diabetes or insulin resistance."
Helps skin look better
You may already use oatmeal as an exfoliant, but did you know that eating oatmeal can also improve your skin? "Oatmeal contains compounds like avenanthramides, which help reduce inflammation and skin irritation," says Manaker.
Supplement many essential nutrients
If your daily diet is lacking in nutrients, breakfast with oatmeal can make up for it.
According to nutritionist Manaker: "Overnight oats, porridge or oats are rich in vitamins, minerals and antioxidants. These nutrients support energy production and boost immunity."
Provides antioxidants
"Oatmeal is rich in powerful antioxidants like avenanthramides, which help fight free radical damage. These also have anti-inflammatory properties, supporting overall health," Manaker says.
Relieve constipation
If you find it difficult to pass stools, eating oatmeal can soften stools and promote bowel movements.
"The insoluble fiber in oatmeal adds bulk to stools and improves bowel regularity," says Manaker. "This natural laxative effect helps keep your digestive system running smoothly."
Reduce inflammation
Inflammation is the body's natural response to injury or infection. "The bioactive compounds in oatmeal, especially avenanthramides, help fight inflammation in the body," says Manaker. "Reducing inflammation can help lower the risk of chronic disease and improve overall health."
Helps maintain stable energy levels
Energy is important because it helps you focus and be productive. Choosing the right breakfast is the best way to naturally energize yourself.
"Oatmeal is fortified with iron—a mineral that helps transport oxygen throughout the body. An iron deficiency can leave you feeling tired," says Manaker.
Source: https://baoquocte.vn/thuong-xuyen-an-sang-bang-yen-mach-mang-lai-nhieu-loi-ich-cho-co-the-315780.html
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