Key points
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Oatmeal is full of nutrients that can help you live longer.
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Research shows that oats can help reduce the risk of heart disease, diabetes and cancer.
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Sweeten it with fresh or frozen fruit or go savory and top it with an egg or sautéed vegetables.
If you had to choose a grain to eat regularly for better health as you age, registered dietitians say oatmeal is a pretty solid choice. Rich in fiber, antioxidants and other important nutrients, oats can boost your health in various ways. “Oatmeal, when prepared well, can support heart health, blood sugar balance, and longevity,” says Vandana Sheth, RDN, CDCES, FAND.
Of course, there are many different factors that play a role in lifespan, such as genetics, access to health care, stress, environment, and your lifestyle habits. But strategic breakfast choices, like starting your day with a bowl of oatmeal, could make a positive difference.
Curious to learn more about why oatmeal stands out as a great breakfast choice for healthy aging? Read on to find out why dietitians are big fans.
How oatmeal can add years to your life
It is very nutritious
Oatmeal is nutritious on its own, but it’s also a great base for additional nutrient-dense mixes, says Maddie Pasquariello, MS, RD. A half-cup serving of uncooked oats has about 150 calories, 5 grams of protein, 4 grams of fiber, 10% of the daily value of iron, plus various antioxidants. It is also virtually sodium and saturated fat free. It’s no wonder that research has shown that eating oats can help maintain a healthy weight and stable blood sugar, and protect against cancer and heart disease, all of which are linked to a longer life span.
It’s great for your heart
Oatmeal is a good source of fiber, a nutrient that most of us don’t get enough of. “Adding fiber to your diet is one of the best things you can do if you’re not getting enough. [of it]”says Pasquariello. That’s because fiber offers multiple health benefits. Not only is it great for gut health, it can also help reduce the risk of some cancers, stroke, type 2 diabetes, and heart disease.
When it comes to heart health, the fiber in oats can be especially beneficial. Oatmeal is rich in a type of soluble fiber called beta-glucan. This unique fiber dissolves in water and forms a gel-like substance in the gut that helps remove cholesterol from the body, helping to lower artery-clogging LDL cholesterol.
It can help keep blood sugar stable
The beta-glucan in oats isn’t just good for your heart. It may also promote more stable blood sugar. These healthy grains are also full of complex carbohydrates, which take longer to digest than the simple carbohydrates found in foods like white bread and many breakfast cereals. “As a result, blood sugar doesn’t rise as quickly and is more consistent as food breaks down in the digestive tract,” says Patricia Kolesa, MS, RDN. “Blood sugar stabilization is critical to reducing the risk of prediabetes and managing diabetes.”
However, if you want a breakfast with even more blood sugar-regulating power, pair oats with some protein and healthy fats, says Sheth. Because these nutrients are digested more than carbohydrates, they help slow the release of oatmeal carbohydrates into the bloodstream.
It helps you stay strong
Half a cup of uncooked oats has about 55 milligrams of magnesium, which is 13% of the 420 mg our bodies need daily to function at their best. This mineral participates in over 300 chemical reactions in your body. And many of these reactions support bone and muscle health, keeping you strong as you age. However, most of us don’t get enough magnesium, which can increase the risk of osteoporosis and frailty, both of which can shorten your life.
Tips for enjoying oats
Oats aren’t just a great food that helps you live longer. They are also delicious and satisfying. Here’s how to get the most out of them.
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Start with plain, unsweetened oats. Whole grain oats and steel cut oats have no added sugars and negligible sodium. From here, you can add your own mix-ins and toppings.
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Add fresh fruit for a touch of sweetness. To avoid added sugars, skip the prepackaged instant oats and sweeten your oats with fruit. Sliced bananas, berries, and other fruits are a sweet, high-fiber addition to oatmeal that can help cut down on other sweeteners you’d normally mix in, like maple syrup or honey, Pasquariello says.
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Add some protein. Because protein is digested slowly, it can help you feel fuller for longer. “I always try to add at least a full serving of yogurt plus milk to make sure they are [reaching] at least at the 20- to 25-gram protein mark for oatmeal,” says Pasquariello. You can get it from milk, yogurt, or protein powder. Or try some seeds, nuts, or nut butter for protein plus healthy fats for even more satisfaction.
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Mix in some fiber. Like protein, fiber helps keep you full. While oats provide you with some fiber, supplementing with high-fiber supplements can push you closer to your 25-gram daily goal. Add some fresh or frozen fruit, nuts, seeds, nut butter or ground flaxseed. In addition to fiber, it offers interesting textures to keep your taste buds happy.
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Bake it! Not a fan of oatmeal? “I recommend trying a handful of baked oatmeal if you want to get more oatmeal into your diet but don’t care for the wet texture of typical oatmeal recipes,” says Kolesa.
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Make your own savory oatmeal. “If you’re feeling creative, try a savory oatmeal with vegetables and eggs or an oatmeal risotto,” says Kolesa. Or, try a vegetable and tofu topping, seasoned with your favorite spices, suggests Sheth.
Our expert
If you’re looking for a nutritious breakfast cereal that can help you live longer, oatmeal is a fantastic option. As part of a balanced eating plan, it can help reduce the risk of chronic health conditions such as heart disease, type 2 diabetes, cancer and frailty. To make your bowl fuller and more satisfying, add protein from milk or yogurt, along with fruit for fiber and sweetness. And if you’re not a fan of cereal? Don’t worry! You can always bake it and cut it into squares for a hot and energizing breakfast that you can grab on the go.
Read the original article on EatingWell