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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 November 20, 2018

10 Reasons Why New Year’s Resolutions Fail

10 Reasons Why New Year’s Resolutions Fail

A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

1. You’re treating a marathon like a sprint.

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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2. You put the cart before the horse.

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

3. You don’t believe in yourself.

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

4. Too much thinking, not enough doing.

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

5. You’re in too much of a hurry.

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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6. You don’t enjoy the process.

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

7. You’re trying too hard.

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

8. You don’t track your progress.

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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9. You have no social support.

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

10. You know your what but not your why.

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

Do you want to be fit so you can be a positive example that your children can admire and look up to?

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Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

  • The more specific you can make your goal,
  • The more vivid it will be in your imagination,
  • The more encouraged you’ll be,
  • The more likely it is you will succeed (because yes, you CAN do this!).

I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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