Need a Better Breakfast? You’ll Love These Awesome Health Benefits of Oatmeal

Oatmeal is a popular food choice thanks in large part to its nutrient value and high levels of beneficial bioactive compounds — substances that can have positive health effects. Eating a diet that regularly includes oats or oat products can help you enjoy numerous health benefits, such as weight loss and a decreased risk of developing diseases. By adding oats to your diet, you may see a number of overall benefits to your wellness.

Oatmeal is a rich source of soluble fiber, which is also found in apples, pears, prunes and barley. Soluble fiber inhibits your body’s ability to absorb low-density lipoprotein, or LDL, which is known as the "bad" form of cholesterol. One cup of oatmeal contains about 9 grams of fiber, which, when included as part of a healthy lifestyle, can contribute to a reduction in LDL cholesterol levels over time.

Several studies have shown that people who have an increased risk of developing high blood pressure should eat a diet rich in oatmeal. That’s because its bioactive compounds have been shown to have protective effects against cardiovascular (heart) disease. Avenanthramides, which are the primary antioxidant compounds found in oats, increase the production of nitric oxide. This substance helps blood vessels widen and can reduce blood pressure.

Beta-glucan is a soluble fiber with high viscosity that’s found in oats. Fiber-rich foods like oatmeal increase the thickness of the contents in your stomach after you eat, and in turn this slows down the digestion process. This results in a longer period of fullness following a high-fiber meal. Feeling full for longer may help promote a healthy weight by decreasing your desire to snack on unhealthy food items or overeat throughout the day.

Beta-glucan fiber has been shown to reduce blood sugar and help moderate the way people’s bodies respond to insulin after eating a meal. Oatmeal, thanks to its fiber, may be a helpful dietary option if you’re working to lower your blood sugar or if you’re prediabetic. Reduced blood sugar levels paired with other lifestyle adjustments can help prevent the occurrence of Type 2 diabetes.

Unflavored, uncooked oats are more nutritionally dense than pre-sweetened oatmeal mixes, which typically contain high amounts of sugar and salt. It’s best to eat oatmeal you make at home from scratch so you can have control over what you add to it. You can naturally sweeten your oatmeal using fruit such as apples, strawberries or blueberries or by adding honey or agave syrup. You might also sprinkle on some chopped almonds or walnuts for extra nutrients, but watch your serving size — nuts are healthy in moderation, but they’re higher in calories.