We have all been told since childhood that breakfast is the most important meal of the day. Even though this common wisdom has repeatedly been questioned by nutritionists and scientists, eating a good, nutritious breakfast will definitely provide you with the sustenance and energy needed throughout the day. However, only a healthy breakfast choice can give you a good energy boost, satisfy your appetite, and help you start your day on a positive note. When speaking of healthy breakfast, oatmeal is undoubtedly one of the healthiest foods to eat for your a.m. meal, according to research.

Oats are considered to be one of the healthiest grains on earth due to their high nutritional value. This cereal grain has been grown and harvested by humans as a great source of food and medicine for over two thousand years. Moreover, oatmeal was and is still used as a potent, natural remedy for treating various skin conditions, nerve issues, intestinal illnesses, and uterine problems, among others.

Adding oatmeal to your daily diet may benefit your health in many ways. Nevertheless, consumption of oatmeal is not recommended in some cases, like in the case of gout patients due to its high or moderately high content of purines.

Oatmeal abounds with essential nutrients and antioxidants such as vitamin E, selenium, tocotrienols, phytic acid, and phenolic acids. It is also a good source of biotin, vitamin B1, magnesium, phosphorus, copper, and molybdenum, among many other phytonutrients.

Furthermore, this whole grain is a rich source of protein and just a small half-cup serving contains 13 grams of this essential nutrient. In addition, a ¼ serving of oatmeal provides 100% of the recommended daily intake of manganese.

By eating oatmeal first thing in the morning, you will feel satiated and more energized throughout the day, and you will also prevent weight gain and obesity.

What’s more, this whole grain has a low-glycemic index (GI), which means it will keep you energized all day long, without causing your blood sugar to rise or drop dramatically. Keeping your blood sugar levels lower over a longer period of time will help regulate insulin usage and prevent sugar cravings.

Apart from this, oatmeal seems to be a great solution for cutting one’s total daily calorie intake. In fact, as research shows, this whole grain may help you cut your calorie intake even by a stunning 81%. According to a study of high-GI breakfasts versus low-GI breakfasts and the later caloric intake in the day, oatmeal helped prevent the over-consumption of calories later during the day.

Since this whole grain reduces your food cravings and keeps you feeling full for a longer period of time, it will certainly aid in weight loss and help you burn excess body fat faster.

Major Health Benefits of Oatmeal

Here’s a list of some of oatmeal’s most important health benefits:

  • Great source of essential vitamins, minerals, antioxidants and fiber;
  • Fantastic source of fiber which protects against breast cancer;
  • Helps increase life expectancy;
  • Improves the immune response;
  • Considered a safe grain alternative for people with celiac disease or those who avoid gluten;
  • Prevents childhood asthma;
  • Helps stabilize blood sugar and lower risk of type 2 diabetes;
  • Lowers the risk of cardiovascular disease and heart failure.

Important Facts about Oat Processing

Before you choose which type of oats to buy, it is best to learn some general facts about each of them. Whole oats are processed in several ways, thereby giving us the following types:

  • Old-fashioned Oats: This type of oats are flat-shaped because they are steamed and then rolled.
  • Instant Oatmeal: First, the grains are partially cooked, and then rolled very thin.
  • Oat Bran: This is just the outer layer of the oat grain that resides under the hull.
  • Oat Groats: Serve as a great breakfast choice and for stuffing. They are unflattened kernels.
  • Quick-cooking Oats: The processing is the same as for the old-fashioned ones, however, these oats are cut finely before rolling.
  • Steel-cut Oats: These oat grains are run through steel blades and thinly sliced. They have a dense and chewy texture.

Each of these types of oats will serve as a good, nutritious breakfast. Nevertheless, it is best to choose the ones that are less processed. Steel-cut oats make a great breakfast choice.

There are many ways to consume oats to get all the benefits they offer. Add them to your smoothies, desserts, yogurt, and shakes, or simply prepare a tasty bowl of milk and oats.

In addition, oats can serve as a healthy grain substitute in all meals. For instance, replace quinoa with oats in your favorite recipes, and experience great health benefits very soon!


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