The Incredible Effects of Eating Oatmeal Every Day, According to a Nutritionist

 Oatmeal is a powerful whole grain. When eaten in their whole grain form (oatmeal or oatmeal), they are incredibly nutritious. Packed with fiber, plant-based protein, minerals like phosphorus, potassium, magnesium and the antioxidant vitamin E, this affordable ingredient should be a kitchen staple.

A word to the wise, try to avoid instant oatmeal or packets of oatmeal that are flavored and made with added sugars. Although quicker to prepare and sweeter than rolled oats, further processing removes the nutritional components of whole grain oats. So, prep your stovetop (or overnight oatmeal mason jar) for a morning of oatmeal. Here are five of the most incredible effects of eating oatmeal every day.

Oatmeal May Lower LDL Cholesterol:

Oatmeal is high in soluble fiber, more specifically, it is high in soluble fiber called beta-glucan. A serving of oatmeal contains about one to two grams of beta-glucan. Research studies have shown that beta-glucan is the active ingredient responsible for the LDL-lowering effects of oats.

Fiber, especially soluble fiber, affects cholesterol levels in a number of ways. The key takeaway here is that you should aim to consume at least three grams of beta-glucans daily to achieve high cholesterol, and oatmeal is a great food source to start with.

Oats May Improve Insulin Resistance:

Insulin resistance occurs when cells don't respond properly to insulin, making it difficult to regulate blood sugar. One dietary change that can help reverse insulin resistance and dysregulated blood sugar levels is to eat slow-absorbing carbohydrates that are high in fiber.

A serving of oatmeal provides four grams of fiber, and one or two of those grams are in the form of beta-glucan. Beta-glucan slows the appearance of glucose in the blood, which in turn slows insulin secretion.

Oatmeal can support a healthy gut microbiome:

When we eat food, we are feeding not only on ourselves, but on the world of bacteria that live in our gastrointestinal tract. As the host of the bacteria within us (microbiome), we have the ability to choose foods that either help the good bacteria in our gut or the bad bacteria to grow.

As we've found, oatmeal is high in fiber; However, when oats are cooked and then cooled, they are rich in another form of starch: resistant starch. Although more research is needed, resistant starches may help promote a more diverse and healthier gut microbiome.

To reap the benefits of resistant starches, enjoy overnight oats instead of hot, cooked oats.

Oatmeal May Regulate IBS Symptoms:

There's a reason you crave carbs when you have an upset stomach. Not only are carbs comforting, but many of them, especially oatmeal, are high in soluble and insoluble fiber.

Insoluble fiber is a bulking agent for the stool. So if you have IBS-D, eating oatmeal can help you have fuller stools. On the other hand, for those struggling with IBS-C, the soluble fiber in oatmeal on a regular basis may help.

Oatmeal supports brain function:

Oatmeal is a rich source of vitamin E. Vitamin E acts as an antioxidant and is great for brain health by protecting it from oxidative stress.

In addition, oatmeal is a good source of magnesium, zinc, and phosphorus, three minerals that are essential for brain health and may help relieve symptoms of depression. Oatmeal itself is a slow-burning carbohydrate, meaning it takes time to be digested and absorbed. Foods in this category, also known as complex carbohydrates, are the brain's preferred source of energy.