Is It Good to Eat Oatmeal Every Day? Health Benefits, Chart, Side Effects

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Oatmeal is a nutritious snack that offers numerous health benefits when eaten daily.

Yes, it is good to eat oatmeal every day considering its nutritional profile and health benefits, including weight control and heart-healthy effect.

As a breakfast food and mid-meal snack, oatmeal is potentially a better option than the majority of foods available in the market. However, as with all other foods, moderation is the key to oatmeal consumption.

9 health benefits of oatmeal

The term oatmeal is used to refer to a common oat porridge that has been made from any of the flat oats: the ground, steel-cut, or rolled variety.

The 9 health benefits of oatmeal include:

1. Lowered cholesterol and blood sugar levels:
   • Oats are a good source of both soluble and insoluble fiber.
     • Soluble fiber helps lower cholesterol and keeps blood glucose levels under control.
     • The insoluble fiber makes the waste material move past the intestine and protects against constipation.
   • The fiber content helps maintain gut health by promoting the growth of “good bacterial colonies.” These colonies help regulate immunity.
2. Protection against heart diseases and blood pressure:
   • Oatmeal contains antioxidants called avenanthramides that may protect against coronary heart disease and high blood pressure.
   • Antioxidants also boost the immune system to fight off infections.
3. Oats may help control weight:
   • Being a good source of fiber and protein, oatmeal can make you feel full for a longer period. This can help you maintain or lose weight.
4. An easy source of good nutrition:
   • One cup of cooked oatmeal replenishes you with about 150 calories, four grams of fiber, and six grams of protein.
   • It contains important vitamins and minerals, such as thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
5. Gluten-free nature:
   • Oats are naturally gluten-free, but always confirm that the oats you are buying have been made in an environment where there are no other gluten-containing products, such as whole wheat. Read the labels carefully.
6. May help you live longer:
   • According to certain studies, oatmeal may help in terms of longevity. This is evidenced by oats' ability to lower the risk of autoimmune disease, heart disease, and weight gain. 
7. Oats can potentially help with skincare:
   • Numerous skincare products contain colloidal oatmeal, which is finely ground oats.
   • The FDA approved colloidal oatmeal for skin protection back in 2003; however, oats have a long history of treatment in skin conditions.
   • Oat-based skin products have been proven to control itching and irritation caused by eczema and other skin disorders.
8. May decrease a child’s risk of asthma:
   • Studies have shown that introducing oats to infants before the age of 6 months old has been associated with a decreased risk of developing childhood asthma.
9. Help with constipation relief:
   • Studies have shown that oat bran, which is the fiber-rich outer layer of the grain, has helped relieve constipation in elderly people.

Oatmeal nutritional content

Table. The nutritional content of half a cup of dry oats (78 grams) Nutrient Amount Calories

303

Carbohydrates

51 g

Fat

5 g

Fiber

8 g

Protein

13 g

Manganese

191%

Phosphorus

41%

Magnesium

34%

Copper

24%

Iron

20%

Zinc

20%

Folate

11%

Vitamin B1

39%

Vitamin B5

10%

Is oatmeal safe to eat for everyone?

Oatmeal is likely safe for most people, including pregnant and breastfeeding women, when consumed as food. However, it may cause gas and bloating in some. Hence, instead of eating a cup or bowl of oatmeal, start with a quarter cup and increase slowly to the intended amount. This is a good technique to minimize digestion problems and help the body adjust to oats.

The possible contamination of oats with gluten-containing whole grains, such as wheat, rye, or barley, makes oats an unsafe option for people with celiac disease. However, if you have the condition but are symptom-free for at least six months, you can eat moderate amounts of pure, non-contaminated oats bought from a trusted manufacturer.

Are there any side effects of eating oatmeal?

The potential side effects of eating oatmeal include the following:

Antinutrient property

• Though oatmeal has a good nutritional profile to make up for breakfast and mid-meal options, it is still a grain.
• Oats contain phytic acid, an antinutrient that is known to interfere with the absorption of the vitamins and minerals from oats into your body.
• So, you need to include a variety of fruits and vegetables in your diet to make up for the possible nutritional loss.

A high savory snack can make you consume more

• Being a good source of carbohydrates, consuming more due to its high savory nature can make you gain weight instead of helping you in your efforts to maintain or lose weight.
• Being a bland food, you may tend to add more than the allowed amount of sugar, which may further hamper your weight loss journey. Adding maple syrup, honey, or chocolate pieces to oatmeal can cause weight gain rather than weight loss.