5 reasons to add oatmeal to your diet

Oats (Avena sativa) are a whole grain that is widely consumed. This versatile favorite can be enjoyed in many ways, and not just for breakfast. Here are 5 reasons why you should definitely add oats to your diet.

Oats contain a wide range of nutrients. Nutritional value of one cup (81 g):

• 307 calories
• 55 g carbohydrates
• 8 g fiber
• 11 g protein
• 5 g of fat
• 27% of the daily norm of magnesium
• 43% of the daily norm of selenium
• 27% of the daily norm of phosphorus

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• 6% of the daily norm of potassium
• 27% of the norm of zinc

Helps reduce cholesterol levels

Beta-glucan, a type of soluble fiber found in oats, lowers cholesterol. When consumed, beta-glucan turns into a gel that limits the absorption of cholesterol and prevents the reabsorption of bile acid salts that help metabolize fats. According to research, daily consumption of at least 3 g of oat beta-glucan can lower blood cholesterol by 5-10%.

Improves blood sugar control

Beta-glucan in oats has been shown to help control blood sugar due to its gel-like nature when digested.

Reduces high blood pressure

Soluble fiber in oatmeal, reduce high blood pressure, which is the main risk factor for heart disease. A study published in the Journal of Hypertension shows that consuming 8 grams of soluble fiber from oat bran daily may help lower systolic and diastolic blood pressure.

Supports gut health

If you want to add more gut-friendly foods to your diet, oatmeal is a great choice. Oats also contain insoluble fiber, which supports bowel health by increasing stool size.

Promotes weight loss

Oats are a popular superfood among fitness enthusiasts. A high intake of whole grains is associated with a lower risk of weight gain and obesity. Soluble fiber in oatmeal helps keep you feeling full for a long time, reducing the risk of overeating during the day.