Eating breakfast regularly has been shown to help reduce the risk of developing type 2 diabetes, heart disease and obesity, according to UC Davis Health. There is also evidence that eating a healthy breakfast helps with brain function, especially memory and concentration, says a healthcare provider who works at the University of California.
Now, new research has revealed that oatmeal can promote longevity.
Fox News Digital spoke to two health experts about the claims.
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Included in the test group of a recent study by the American Journal of Lifestyle Medicine was a 105-year-old woman. One step in his daily routine was to eat oatmeal, according to Dr. Mike Sevilla, family physician at Salem Family Care in Salem, Ohio. (He was not linked to the latest study.)
“I also remember a study done about 10 years ago from the Journal of the American Medical Association where the participants included oatmeal in their diet,” said the doctor. “And the study revealed a decrease in premature death in those who regularly eat oatmeal.”
Eating oatmeal can lead to a longer life, new research suggests. (Stock)
Other studies on the health effects of oatmeal show that it can lead to lower cholesterol levels and improved blood sugar levels, which may reduce the risk of heart disease and diabetes, Sevilla said.
Health benefits of oatmeal
Oatmeal is easy to prepare, inexpensive and customizable to personal preferences; people can add ingredients like fruits, nuts, seeds, nuts and spices.
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Here are four health benefits that oatmeal offers.
1. Oatmeal may lower cholesterol and blood sugar
These health benefits generally reduce the chance of developing heart disease and diabetes, Sevilla said.
Fruits, nuts and spices including cinnamon can be added to oatmeal to personalize it. (Stock)
“We believe that these mechanisms reduce the absorption of cholesterol in the body and have a better control of insulin in the system, which affects blood sugar levels,” he explained.
2. Oatmeal may strengthen the immune system
A hearty breakfast can help ward off colds and winter health problems.
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“This is because minerals like selenium and copper strengthen white blood cells – a type of cell that fights illness and infection,” according to Health Reporter, a medical information website.
“Oatmeal is incredibly dense, full of vitamins and minerals.”
Oatmeal supplements can also boost immune responses and “can fight bacteria, remove foreign substances, fight unwanted bacteria and prevent long-term disease,” according to Health Reporter.
3. Oatmeal can help with digestion
Not only Oatmeal is a satisfying and filling breakfast, the digestive benefits can also help the intestines.
Oatmeal is an amazing source of soluble fiber, Brittany Kingry, a registered dietitian who is director of nutrition for CoreLife Novant Health in Charlotte, North Carolina, told Fox News Digital.
Oatmeal has digestive benefits to help the human gut. (Stock)
“Oatmeal contains beta-glucans, which is a type of soluble fiber that dissolves in water and turns into a thick gel-like substance in your gut,” she said.
“This will help slow down your digestion, increase the growth of good bacteria in the gut and help with reduced blood glucose and insulin response times.”
4. Oatmeal is nutritious
You can start your day feeling like a nutritional winner.
Oatmeal is incredibly nutritious, full of vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper, folate and B vitamins, to name a few,” says Kingry.
Errors of understanding
Although oatmeal is a beneficial breakfast that boasts nutritional benefits, most of it can have a few drawbacks, experts say.
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“Although oatmeal has amazing benefits and is full of fiber, we have to be careful about how much and what kind of oatmeal we include in our diet,” Kingry warns.
Here’s what you need to know.
1. Oatmeal is considered a high carbohydrate food
For a better balance of food groups, Kingry recommends adding protein to your breakfast menu.
“We have to make sure that we don’t eat them alone but combine them with protein to help stabilize blood sugar,” Kingry told Fox News Digital.
Oatmeal is a high-carbohydrate breakfast on its own, but combined with protein, it can help stabilize blood sugar. (Stock)
“You can do this by adding nuts, protein powder (make sure you add more water or it will go grainy) or nut butter to the oatmeal or by simply adding lean breakfast meat on the side.”
If a person has diabetes or insulin resistance, oatmeal may not be the best option because of the high amount of carbohydrates, Kingry said.
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“They may benefit most from a protein-rich meal first thing in the morning and have ½ cup of oatmeal if they want,” she said.
2. Too much oatmeal can be a problem
Buying oatmeal at the grocery store can be tricky, Kingry said.
Watch out for those options with “added sugar or other forms of sugar,” she said. “It is always suggested to buy rolled oats to reduce the sugar content.”
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Another thing to be aware of, Kingry said, is that although oats are naturally gluten-free, some oats can be contaminated during processing or handling.
Instead, people “looking for gluten-free options should pay attention to the labeling of certified gluten-free brands.”
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Kingry recommended sticking to the serving size (1 packet or ½ cup raw) specified on the label of purchased oatmeal.
“It’s very easy to overuse,” he warns.
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