Oats are cheap, easy to prepare, and jam-packed with health benefits. They’re perfect for bulking up smoothies and granola bars. But if you want to keep things simple, nothing beats a warm bowl topped with fruit. In the morning, oats double as the perfect breakfast.
It doesn’t take long to make them. You can also try overnight oats, one of the latest food trends. Eating oats is perfect for any time of the day. However, as breakfast, oats can start your day on the right foot. Here’s how.
Benefits Of Having Oats In The Morning
1. Oats For Breakfast Increases Satiety
Oats are rich in fiber, a type of carbohydrate. This nutrient can help keep your weight in check. It works by increasing satiety, which controls hunger and cravings.1 You’ll be less likely to overeat as the day goes on. By eating oats for breakfast, you can control hunger from the get-go. It’s a smart choice if you have a long commute or busy schedule. This way, grabbing fast food won’t seem so tempting.
One cup of dry, regular oats offers 8.2 grams of fiber.2 That’s already one-third of the daily recommended intake of 20 to 30 grams! Most Americans only get 15 grams of fiber, so it’s important to get enough.3 To add even more fiber, top oatmeal with fresh fruits. A protein smoothie with added oats will also keep hunger at bay.
2. Oats For Breakfast Lowers Cholesterol
Fiber is also known to reduce blood cholesterol. This effect decreases the risk for heart disease, one of the top causes of death for both men and women.4 With high cholesterol affecting almost 31 million American adults, it’s certainly worth thinking about.5 Fiber works by trapping bile, a digestive liquid made of cholesterol. When fiber helps bulk up stool, it leaves the body through waste. The bile goes along with it.
Some bile is needed for digestion, so the body makes more by breaking down “bad” LDL cholesterol. In turn, LDL and total blood cholesterol decrease.6 Specifically, oatmeal has two fibers called psyllium and β‐glucan. The Food and Drug Administration (FDA) supports the claim that they can ward off heart disease. Instead of eating greasy breakfast foods, opt for oatmeal. You’ll spare yourself the extra cholesterol and calories.
3. Oats For Breakfast Regulates Blood Sugar
Carbs get a bad reputation, but fiber is the good kind. The body digests it slowly, causing a gradual increase in blood sugar. This protects the body against type 2 diabetes, diabetic complications, and energy crashes, thanks to the gel-forming properties of fiber. As it thickens, the interactions between digestive enzymes slow down. This reduces the absorption rate of glucose.7 So, for steady energy all day and no sugar highs, eat oats in the morning.
Oats are extremely versatile. If you prefer sweet flavors, add berries and chocolate. Love nutty fixings? Toss in almonds, cashews, or walnuts. Mix a spoonful of peanut butter for added protein. For a savory version, oatmeal can be prepared with spices, herbs, and eggs.
|↑1||Burton-Freeman, Britt, Dhanesh Liyanage, Sajida Rahman, and Indika Edirisinghe. “Ratios of soluble and insoluble dietary fibers on satiety and energy intake in overweight pre-and Postmenopausal women1.” Nutrition and Healthy Aging Preprint (2017): 1-11.|
|↑2||Basic Report: 08120, Cereals, oats, regular and quick, not fortified, dry. United States Department of Agriculture.|
|↑3||Fiber. Harvard T.H. Chan, School of Public Health.|
|↑4||Heart Disease Facts. Centers for Disease Control.|
|↑5||High Cholesterol in the United States. Centers for Disease Control and Prevention.|
|↑6, ↑7||Lambeau, Kellen V., and Johnson W. McRorie. “Fiber supplements and clinically proven health benefits: How to recognize and recommend an effective fiber therapy.” Journal of the American Association of Nurse Practitioners 29, no. 4 (2017): 216-223.|