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5 Things That Will Happen When You Eat Oatmeal

5 Things That Will Happen When You Eat Oatmeal

Oatmeal is easy to love. It’s a warm, filling whole grain that is easy to prepare and packs a nutritious punch. You may be wondering, what’s the difference between rolled or steel cut oats? Rolled oats have simply been steamed and rolled-over to flatten before packaging. Steel cut oats, on the other hand, are just oats chopped up into smaller pieces with a sharp blade. Both maintain their whole grain status, so choose the one you like best because they’re both healthful choices!

In fact, a few things will happen if you start eating oatmeal everyday. For example:

1. You’ll manage (or maybe lose!) weight

Oatmeal fills you up so you can make the most of your morning without distracting hunger pangs (or reaching for a donut in the break room). A study comparing a breakfast of oatmeal to cornflakes found that oatmeal leaves the stomach more slowly, keeping hunger at bay longer. In fact, those who ate an oatmeal breakfast consumed less at their next meal for overall fewer calories, especially if they were already overweight. It’s believed that oatmeal’s beta-glucan content attributes to these satiating effects.

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2. Your heart will be healthier

You have probably heard that oatmeal is a heart healthy food — it says so on the packaging — but there is hard science to back that up. Oats offer cholesterol-lowering properties associated with better overall cardiovascular health. Adding just 2 ounces of dry oats (or 1 cup cooked) to a “typical American diet” can offer a beneficial impact on cholesterol levels.

Oatmeal can also help with glycemic control, aka keeping blood sugar levels stable, which is highly relevant for people with diabetes since they’re at a higher risk for cardiovascular disease. As a whole grain food, oatmeal has 26 grams of carbohydrates in a one-cup serving, a great breakfast choice for someone with our without diabetes.

3. Your gut will thank you

An important way to support your gastrointestinal (GI) health is to include prebiotics in your diet. Prebiotics are types of fiber that human intestines can’t digest but that feed the good bacteria in your gut. The beta-glucan found in oatmeal is a great way to keep your friendly gut bacteria happy and healthy.

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In addition to its prebiotic properties, the fiber in oatmeal helps to keep you regular. Cooked oatmeal contains a total of 4 grams of dietary fiber per cup, which adds bulk to the contents of your gut and helps you (ahem) eliminate waste so you don’t feel bloated.

4. You’ll get a nutrient boost

We already touched on oatmeal’s carb content, but what about protein and fat? Oatmeal is low in fat (only 2 grams per cup) and virtually saturated fat free. Surprisingly, one cup of oatmeal has 5 grams of protein! It’s also packed with micronutrients, including copper, iron, magnesium, phosphorus, selenium and zinc as well as antioxidants. And one cup of oatmeal will only set you back 143 calories (before you add toppings).

Enjoying oatmeal in the morning will set you up to make great choices throughout the day.

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5. You’ll never have a boring breakfast again

Your body thrives on a variety of foods, and oatmeal is the perfect blank canvas to mix-up your breakfast routine with different toppings. You may like to prepare oatmeal each morning, but you can also make a large pot for the week ahead and portion out a serving to reheat each day. (I recommend adding a bit more milk or water before microwaving for a minute.)

Ideas to flavor your new morning regimen:

  • Throw in some fruit slices (fresh, frozen or canned works great!) are always a good idea (try apples, strawberries, kiwi)
  • Stir in a spoonful of pumpkin puree and sprinkle with brown sugar and cinnamon
  • Top oats with a drizzle of honey and a few nuts or seeds
  • Add chopped dried mango and coconut flakes for tropical oatmeal
  • Use applesauce to sweeten, then toss in a few raisins
  • Soak rolled oats overnight in milk, top with peanut butter and banana in the morning and enjoy chilled or reheated

Oatmeal is truly a delicious and nutritious breakfast or snack option you should feel good about. So, try to incorporate it into your meals and reap the benefits of this “whole”-some food!

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Kelda Reimers, Dietetic Intern at the University of Maryland, College Park contributed to this piece.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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