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10 Benefits of Oatmeal You Probably Never Knew

10 Benefits of Oatmeal You Probably Never Knew

I was first introduced to Oatmeal as a kid. My mother would always rave about its health benefits, while we ate our sugar-filled cereal. Years later while doing a lot of competitive swimming, I found that I needed something that was more “substantial” and less “sugary,” and when I started eating oatmeal before morning practices, it was literally a night and day difference in my performance in the pool and energy levels. I just felt great overall! Also, oatmeal is a warm meal, so it’s much more inviting than cold cereal in the morning.

Years later, after getting a degree in food chemistry did I realize WHY oatmeal was so great for you. Some benefits I probably never would have known. The best part about all this, is you most likely have oats in your cupboard right now. Indeed, it is estimated that eighty percent of people have oats in their cupboard on a regular basis!

1. Helps control weight.

Let’s face it, we could all use some help at times, but did you ever think oatmeal could help control your weight? It’s true! According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

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2. Reduces blood pressure.

We all know that heart disease is a major problem in North America and throughout the world. One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!

3. Reduces cholesterol.

Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol.  Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!

4. Shields your skin.

If you look closely on the labels of some of your lotions or face creams, you probably will see oatmeal in there. At some point in history, someone discovered how great oatmeal is for dry, itchy, irritated skin. The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.

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5. Lowers risk of colon cancer.

Cancer of the colon is horrible and can be very painful. One study, pooled by researchers in Britain and the Netherlands, published evidence that there was a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer. This study also covered nearly 2 million people and specifically found that for every additional 10 grams of fiber in someone’s diet, there is a 10% reduction in their risk of developing colorectal cancer!

6. Stabilizes blood sugar.

What does this mean? We have all experienced a “sugar crash”/ “mid morning slump” after a big meal or sugary breakfast; well, with oatmeal, this doesn’t happen as much. As a result of oatmeal’s high soluble fiber content, its sugar is released more slowly into the blood stream (aka, it has a low glycemic index). It’s important to note that steel cut oats will have more of an effect on stabilizing your blood sugar than instant oats, because they are less processed and thus have more soluble fiber. Another added bonus, is because it takes longer to digest, you will feel full longer—wahoo!

In my opinion, oatmeal’s low glycemic index is one of the best benefits. In fact, one study in the Journal of Clinical Nutrition mentioned that diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.

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7. Athletic performance.

At the beginning of this article, I mentioned how beneficial oatmeal was in giving me energy before my swimming practices while on the National Team for my town. Oatmeal, is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

8. Enhances immune response to disease. 

Oatmeal has been heavily studied in relation to the immune system’s response to disease and infection. Essentially, because of oatmeal’s unique fiber called beta-glucan, it helps neutrophils travel to the site of an infection more quickly and enhances their ability to eliminate the bacteria they find there.

9. Helps you sleep.

Our society has ingrained in us that oatmeal is a breakfast food, although it is also a wise choice before bedtime. In fact, the Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy.

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Why is oatmeal good before bed? Well, oats actually contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep, according to Dr.Oz. Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain.

10. Promotes antioxidant activity.

Oatmeal is loaded with antioxidants called avenanthramides, which are unique to oats. Antioxidants are important because they protect your cells from free radicals, which are molecules you produce through metabolism and exposure to environmental toxins. Free radicals increase your risk for cancer and heart disease because they are unstable.

Avenanthramides antioxidants inhibit inflammation and boost your production of nitric oxide, which prevents hardening of your arteries. In fact, a study published in 2010 in “Nutrition and Cancer” showed the avenanthramides in oats decreased the spread of colon cancer cells.

Lastly, it is important to know that there are many different types of oatmeal. Instant oatmeal, Oat Bran, Rolled Oats, Steel Cut Oats, Oat Groats, and so on. I find they all taste quite different and also have different nutritional value and cooking times. Often, steel cut oats are the most recommend for health benefits because they are loaded with more protein, iron and fiber, thus taking longer to digest—hence making you feel full for longer. However, if you are short on time in the morning, perhaps go with quick oats.

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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