Healthy Living

Why oatmeal is a good breakfast for diabetics and others

Why oatmeal is a good breakfast for diabetics and others

One cup of cooked oatmeal contains about 150 calories, four grams of fiber (about half soluble and half insoluble), and six grams of protein. Other Nutrients it contains include thiamine , Zinc, magnesium,    phosphorus, manganeseselenium, and iron.

Steel-cut oats are best for type 2 diabetes because they are the least-processed version of oat groats. “Rolled oats have a higher glycemic index than steel-cut oats as they actually have been partially cooked, making them increase your blood sugar faster. Toppings of Nuts such as almonds and walnuts are good for those with type 2 diabetes and add fiber, protein, and healthy types of fat to your meal. But keep your portions small, as these are high in calories and fat. Add raspberries or blueberries into oatmeal in order to add even more fiber than just the oats themselves. Ground flaxseed is a nutritious way to top off any bowl of oatmeal with added benefits of fiber and heart-healthy omega-3 fatty acids, says the Mayo Clinic.

Oats contain both soluble and insoluble fibers.  Soluble fiber forms a viscous gel that helps to lower cholesterol and stabilize blood glucose levels. The insoluble fiber in oats helps provide a "moving" experience by curtailing constipation and improving intestinal health. Oats Can Lower Cholesterol, Stabilize Blood Sugar. A variety of antioxidants known as avenanthramides are found exclusively in oats. Avenanthramides have been shown to exhibit anti-inflammatory and anti-itching activity, and may provide additional protection against coronary heart diseasecolon cancer, and skin irritation. They also may play a role in controlling blood pressure. Oats can keep you feeling fuller longer, thereby helping you control your weight. Make sure your oatmeal is healthful by choosing brands with little to no added sugar. According to the National Library of Medicine, adults with type 2 diabetes who ate oats and oat bran for six weeks experienced “significant” reductions in 24-hour blood sugar counts, as well as overall insulin levels. Aim for at least 10 g of fiber per meal, from foods like oatmeal, whole grains, fruit, vegetables, and legumes. 

Oatmeal reduces Inflammation!

Inflammation is one of the body’s natural defense mechanisms. When you’re injured or become ill, for instance, your body releases inflammatory cells to help you heal. However, too much inflammation can occur as a result of disease (such as type 2 diabetes) or from long-term stress, poor diet, and sedentary lifestyle. The inflammation places stress on your organs, leading to complications such as diseases of the heart and brain. Heart disease is a known complication of type 2 diabetes because high blood glucose levels can damage nerves and blood vessels connected to your heart. While eating oatmeal alone won’t prevent your risk of heart disease, fiber-rich, anti-inflammatory foods like oats can help lower the chances of heart problems over the long term. There’s also evidence that oats can decrease high cholesterol levels, another risk factor for heart disease.

Why Oatmeal Is a Healthy Breakfast

Properly prepared oats may take a little more time, but the potential benefits for type 2 diabetes — better blood sugar control, decreased cholesterol and inflammation, and help with weight management — are worth it. Consuming a diet that's high in fiber and rich in whole grains, vegetables, legumes, and fruits can improve your digestive health. "A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated," Adams says, adding that a high-fiber diet can also help you prevent or treat various digestive conditions, such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). In addition, it can help you achieve or maintain a healthy weight. Good sources of insoluble fiber include wheat bran, vegetables, and whole grains; get soluble fiber from oat bran, nuts, seeds, and legumes. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt, on a daily basis.

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