What Happens to Your Body When You Eat Oatmeal Regularly

Oatmeal is a type of porridge made from oats. It’s a good source of fiber and heart-healthy whole grains. Whole grains can be part of a balanced diet and help reduce high blood pressure, cholesterol and triglycerides, which are important risk factors for heart disease.

Oatmeal may help prevent and manage type 2 diabetes due to its effects on blood sugar levels. Beta-glucan, a type of fiber found in oats, may help manage blood sugar levels.

One study looked at oatmeal as a short-term intervention to regulate blood sugar in people with type 2 diabetes. Researchers found that oatmeal reduced blood sugar levels and significantly improved insulin sensitivity. Insulin is a hormone that helps glucose enter your cells.

Constipation is characterized by fewer than three bowel movements per week. Stools may be dry, hard and difficult to pass. Oatmeal is a source of soluble fiber, which helps regulate bowel movements to prevent and treat constipation.

Soluble fiber absorbs water and becomes a gel that slows digestion. Research has shown that soluble fiber also increases stool volume and weight, which may improve bowel movement frequency.

Oatmeal is a source of whole grains, which can manage weight. Whole grains retain both fiber and essential nutrients. Whole grains remain intact, unlike refined grains, which are stripped of their bran and germ.

The fiber in oatmeal also helps keep you full for long periods of time, which may promote weight loss. One study compared hunger and fullness levels after eating oatmeal or oranges. People who ate oatmeal had higher satiety levels and were less likely to snack after breakfast than those who ate oranges.

Oats are a source of several vitamins and minerals, including iron, magnesium and selenium. Iron is a mineral that helps create hemoglobin, a protein found in red blood cells that carries oxygen. Magnesium is a mineral essential for several bodily functions, including nerve and muscle function. Your body needs small amounts of selenium to make antioxidant enzymes, which help protect your cells from damage.

A study found that a diet consisting of oats, fruits, vegetables, nuts and seeds can reduce childhood asthma. Asthma is a respiratory disease in which the airways in your lungs narrow. You may experience symptoms such as coughing, shortness of breath, and wheezing.

Researchers noted that reduced consumption of fast food and heavily processed foods may also decrease asthma-causing inflammation. More research is needed to establish the link between asthma and diet.

Heart disease is the leading cause of death among adults in the United States. Research has shown that eating oatmeal can reduce the risk of all causes of death, including heart disease.

Beta-glucan helps reduce blood sugar and total cholesterol, which are risk factors for heart disease. Whole grains like oatmeal can also reduce these risk factors.

One study followed 3,121 participants over 18 years. Those who regularly ate whole grains had increased high-density lipoprotein (HDL) cholesterol levels. HDL cholesterol is also called “good” cholesterol. People who ate whole grains also had lower blood sugar, blood pressure, triglycerides and waist circumference.

Oat polyphenols have antioxidant and anti-inflammatory properties. Research has shown that polyphenols reduce oxidative stress to help fight aging and disease.

Oxidative stress is an imbalance between cell-damaging free radicals and your body’s ability to counter their harmful effects. Polyphenols may protect against heart disease, obesity, stroke and type 2 diabetes.

Beta-glucan also acts as an antioxidant. Some evidence suggests that beta-glucan prevents atherosclerosis (hardening of the arteries) and neurodegenerative diseases. Beta-glucan maintains healthy digestion and prevents intestinal inflammation.

Research has shown that beta-glucan helps support healthy immune function and improve immune cell function. A healthy immune response can protect you against harmful pathogens like bacteria and viruses.

Oatmeal nutrition can vary depending on the brand and type. Be sure to check the Nutrition Facts label to see what’s in your oatmeal and make informed choices.

Half a cup of quick-cooking dry oatmeal contains:

• Calories: 153.5
• Fat: 2.6 grams (g), or 3.3% of the Daily Value (DV)
• Sodium: 2.4 milligrams (mg), or 0.1% of the DV
• Carbohydrates: 27.4 g, or 10% of the DV
• Fiber: 4 g, or 14% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 5.4 g, or 10.7% of the DV

Be wary of the fiber and added sugar content of some types of oatmeal. You could develop bloating and gas if you increase your fiber intake too quickly. Incorporate the oatmeal slowly and drink plenty of water to minimize side effects.

Oats are also a source of phytic acid. This compound can affect the way your body absorbs minerals like iron and zinc. Cooking and soaking oats significantly reduces the phytic acid content. You generally don’t have to worry about mineral deficiencies if you eat a balanced, nutrient-rich diet.

Some types of oatmeal, including flavored varieties, contain high amounts of added sugar, which do not contain essential nutrients. The American Heart Association (AHA) advises women and men to limit their added sugar intake to 25 grams (6 teaspoons) and 36 grams (9 teaspoons) per day, respectively.

Each variety of oats, like steel-cut or old-fashioned oats, are made from whole grains. You’ll get similar benefits with any type if it’s unsweetened. Unsweetened oatmeal allows you to choose the type and amount of sweetener you add.

Here are some ways to consume oatmeal:

• Mix plant-based protein powder with old-fashioned dry oatmeal before adding hot water.
• Refrigerate your favorite oatmeal combination overnight, then enjoy it fresh in the morning.
• Season the oatmeal with a touch of maple syrup, cinnamon or ginger and fresh fruit
• Add nut or seed butter for healthy fats and plant-based protein.
• Add finely chopped or grated vegetables