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having breakfast Eating regularly has been shown to help reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity, according to UC Davis Health. There’s also evidence that eating a healthy breakfast helps with brain function, especially memory and concentration, the University of California-operated health provider said.
Now, new research has revealed that oats may promote longevity.
Fox News Digital spoke to two health experts about the claims.
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The test group of a recent study by the American Journal of Lifestyle Medicine included a 105-year-old woman. A step in your normal daily routine was eating oatsaccording to Dr. Mike Sevilla, a family physician at Salem Family Care in Salem, Ohio. (He was not associated with the recent study.)
“I also remember a study from about 10 years ago in the Journal of the American Medical Association in which participants included oats in your diet“said the doctor. “And the study revealed a decrease in premature death in those who ate oatmeal regularly.”
Eating oats could lead to a longer life, a new study suggests. (iStock)
Other studies on the health effects of oats show that it can lower cholesterol levels and improve blood sugar levels, which may decrease the chance of heart disease and diabetes, Sevilla also said.
Health benefits of oats
Oatmeal is easy to prepare, economical and customizable to personal tastes; People can add ingredients such as fruits, nuts, seeds, nut butters, and spices.
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Here are four health benefits that oats offer.
1. Oats can lower cholesterol and blood sugar.
These health benefits generally reduce the chance of developing heart disease and diabetes, Sevilla said.
Fruits, nuts, and spices, including cinnamon, can be added to oats to customize personal tastes. (iStock)
“We think the mechanisms for this are to decrease cholesterol absorption in the body and to have better control of insulin in the system, which influences blood sugar levels in the body,” he explained.
2. Oats can boost the immune system
The comforting breakfast favorite can help ward off colds and winter health problems.
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“This is because minerals like selenium and copper strengthen white blood cells, a type of cell that fights disease and infection,” according to Health Reporter, a medical information website.
“Oats are incredibly nutrient-dense and packed with multiple vitamins and minerals.”
The ingredients in oats can also improve immune responses and can “fight pathogens, eliminate foreign substances, fight unwanted bacteria, and prevent long-term illness,” according to Health Reporter.
3. Oats can help with digestion
Not only If oatmeal is a filling and satisfying breakfast, the digestive benefits It can also help the intestine.
Oats are a fantastic source of soluble fiber, Brittany Kingry, a registered dietitian and director of dietetics at CoreLife Novant Health in Charlotte, North Carolina, told Fox News Digital.
Oats have digestive benefits to help the human intestine. (iStock)
“Oats contain beta-glucans, which are a form of soluble fiber that dissolves in water and turns into a thick, gel-like substance in the intestine,” he said.
“This will help slow digestion, increase the growth of good bacteria in the gut, and help reduce blood glucose response as well as insulin response times.”
4. Oats are rich in nutrients
You can start your day feeling like a nutrition winner.
“Oats are incredibly nutrient-dense and packed with multiple vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper, folate and B vitamins, to name a few,” Kingry said.
Disadvantages to understand
Although oatmeal is a beneficial breakfast option that has nutritional advantages, too much of it can have some drawbacks, experts said.
“While oats have wonderful benefits and are full of fiber, we need to be careful about the amount and type of oats we incorporate into our diet,” Kingry cautioned.
This is what you should know.
1. Oats are considered a carbohydrate-rich food
For a better balance of food groupsKingry recommended adding some protein to your breakfast menu.
“We need to make sure we’re not eating it alone, but combining it with protein to help stabilize blood sugar,” Kingry told Fox News Digital.
Oatmeal is a high-carb breakfast on its own, but combined with a protein it can help stabilize blood sugar. (iStock)
“You can do this by adding nuts, protein powder (make sure you add more water or it will become grainy), or nut butter on oats or simply adding a lean breakfast meat as a side.”
If a person has diabetes or insulin resistance, oats may not be the best choice due to the high amount of carbohydrates, Kingry said.
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“They may benefit most from a protein-focused diet first thing in the morning and having ½ cup of oatmeal on the side if they wish,” he said.
2. Too much oats can be problematic
Buying oats at the grocery store can be tricky, Kingry said.
Be wary of options with “added sugars or sugar alternatives,” she said. “It is always suggested to buy plain rolled oats to help limit the sugar content.”
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Another thing to keep in mind, Kingry said, is that while oats are naturally gluten-free, some of them can become contaminated during processing or handling.
Instead, people “looking for gluten-free options should pay attention to the labeling of certified gluten-free brands.”
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Kingry recommended sticking to the serving size (1 package or ½ cup raw) listed on the label of the oatmeal you purchase.
“It is very easy to consume in excess,” he warned.
