What are the benefits of eating oatmeal in the morning?

SadaNews - Oatmeal is considered one of the popular dishes for breakfast, as it contains many nutrients that help promote weight loss by increasing the feeling of fullness, according to the medical magazine "Health".

 

So, what are the reasons that make oatmeal an important option for controlling food cravings, and thus losing weight?

1. Rich in fiber

Oat flour is a good source of "beta-glucan", a type of soluble fiber that mixes with water to form a gel-like substance in the digestive system.

This helps you feel full longer, contributing to weight management.

Soluble fiber also plays a role in regulating blood sugar levels and lowering cholesterol levels. One study found that people who had oatmeal for breakfast felt more satiated and were less likely to snack afterward compared to those who only had orange.

2. Low glycemic index

The glycemic index measures the effect of food on blood sugar levels. The higher the index, the greater the impact on blood sugar. Oat flour has a low glycemic index, which means it provides a slow and steady release of energy.

This can help stabilize blood sugar and reduce food cravings.

3. Supports healthy digestion

The fiber in oat flour helps regulate bowel movements and supports the growth of beneficial gut bacteria that may help protect against obesity. However, further research on humans is needed to confirm these results.

However, the way oatmeal is prepared can affect its nutritional value, which may in turn impact your weight loss goals.

Here are some things to consider:

1. Added sugar

Many ready-made oatmeal packages contain added sugar, up to 12 grams or more per package. This adds calories and therefore increases weight without any significant health benefits.

2. High-calorie toppings

While toppings like brown sugar, granola, or dried fruits add flavor and nutrients, they can also increase the total caloric intake, contributing to weight gain.

3. Portion control

Start with a portion of about one cup of cooked oatmeal (about 150 calories), allowing you to add more calories from protein and toppings like nuts or seeds to help you feel full.