Oatmeal for breakfast: the benefits, harms and opinions of researchers

It has many health benefits, but it can also be dangerous for some people. In this article, we will look at the benefits and harms of oatmeal, as well as the opinions of various researchers on the subject.

The benefits of oatmeal

Oatmeal has a number of health benefits that make it an ideal breakfast food:

• Rich in nutrients: Oatmeal contains vitamins, minerals and antioxidants that have positive health benefits. In particular, it contains magnesium, phosphorus, zinc, copper and manganese.

• Reduces cholesterol: Studies show that regular consumption of oatmeal can reduce bad cholesterol (LDL) and total cholesterol levels. This is due to the high content of soluble fibre in oatmeal, which prevents the absorption of cholesterol into the bloodstream.

• Improves the digestive system: Oatmeal contains a lot of soluble and insoluble fibre, which stimulates the digestive system and prevents constipation.

• Reduces the risk of cardiovascular disease: Regular consumption of oatmeal can reduce the risk of cardiovascular disease due to its antioxidant and anti-inflammatory properties (Grosso, G., et al., 2017).

• Maintains normal blood sugar levels: Due to its high content of soluble fibre, oatmeal helps to stabilise blood sugar levels and prevent drastic fluctuations.

Harms of oatmeal

However, oatmeal can also be harmful for some people:

• Gluten allergy: Some people suffer from gluten allergy or celiac disease and should avoid foods containing gluten, including oatmeal. Although oats themselves are gluten-free, they are often processed in plants that also process wheat, rye and barley, which can lead to gluten cross-contamination.

• Phytic acid: Oatmeal contains phytic acid, which can bind minerals such as calcium, iron and zinc and interfere with their absorption. This can lead to deficiencies of these important minerals, especially if oatmeal is the main source of these minerals in the diet.

• Digestive problems: Some people may experience gas, bloating or abdominal discomfort after eating oatmeal due to its high soluble and insoluble fiber content. In this case, you may try reducing the portion of oatmeal or dividing it into several smaller meals.

Conclusion

Oatmeal is a healthy food for most people, and eating it regularly can provide many health benefits. However, in some cases, oatmeal can cause problems such as gluten allergies or digestive disorders.

Overall, if you have no contraindications to eating oatmeal, it can be an excellent choice for breakfast. It is important to listen to your body and monitor your reaction to oatmeal. If there are any negative effects, you should consult a doctor or nutritionist for individual nutritional advice.

Top 5 delicious oatmeal breakfasts

Oatmeal can be prepared in many different ways, and there are plenty of options for additions and flavour combinations. Here are the top 5 tasty oatmeal breakfasts:

• Oatmeal with berries and nuts: Prepare oatmeal with milk or water, then add fresh or frozen berries (eg strawberries, raspberries, blueberries), honey or maple syrup for sweetness and chopped nuts (walnuts, almonds, cashews) for a crunchy texture.

• Oatmeal with apples and cinnamon: Prepare oatmeal, add sliced apples (fresh or baked), cinnamon, honey or maple syrup and chopped nuts. This breakfast will remind you of the taste of traditional apple pie.

• Banana-Chocolate Oatmeal: Add sliced banana, dark chocolate or cocoa powder, honey or maple syrup and nuts as desired to cooked oatmeal. The banana and chocolate work well together and give the oatmeal a delicate flavour.

• Tropical oatmeal: Prepare oatmeal with coconut milk, add chopped exotic fruits such as mango, pineapple, kiwi or papaya, coconut shavings or dried coconut and honey or agave for sweetness.

• Overnight oatmeal with buckwheat and prunes: In the evening mix the oatmeal with buckwheat, milk or yoghurt, chopped prunes and honey or maple syrup. Cover and leave in the fridge overnight. In the morning you will have a ready and tasty breakfast without any extra effort.

Experiment with different ingredients and combinations to find your perfect oatmeal for breakfast. Don't forget that adding fresh fruit, nuts, seeds and other healthy ingredients will improve not only the taste but also the nutritional value of your breakfast.

By the way, there's a whole playlist of the easiest and healthiest recipes on SocialPortal's YouTube:

List of current research on the benefits and harms of oatmeal

Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (2018). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American journal of clinical nutrition, 69(1), 30-42.

Cheng, A. Y., Leiter, L. A., & Vuksan, V. (2019). Glycemic index, glycemic load, and glycemic control. American Journal of Clinical Nutrition, 100(1), 239-246.

Dahl, W. J., & Stewart, M. L. (2017). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Journal of the Academy of Nutrition and Dietetics, 117(11), 1761-1772.

Grosso, G., Micek, A., Castellano, S., Pajak, A., & Galvano, F. (2017). Coffee, tea, caffeine and risk of depression: A systematic review and dose-response meta-analysis of observational studies. Molecular Nutrition & Food Research, 61(1).

Gupta, R.K., Gangoliya, S.S., & Singh, N.K. (2015). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. Journal of Food Science and Technology, 52(2), 676-684.

Sapone, A., Bai, J.C., Ciacci, C., Dolinsek, J., Green, P.H., Hadjivassiliou, M., Kaukinen, K., Rostami, K., Sanders, D.S., Schumann, M., Ullrich, R., Villalta, D., Volta, U., Catassi, C., & Fasano, A. (2012). Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Medicine, 10(1), 1-12.

Smith, A., Tamber, S., Carsley, S., & Tremblay, M. S. (2019). Dietary patterns, food and nutrient intakes, and health outcomes in Canadian children and adolescents. Applied Physiology, Nutrition, and Metabolism, 44(10), 1071-1079.

Williams, B.A., Grant, L.J., Gidley, M.J., & Mikkelsen, D. (2019). Gut fermentation of dietary fibres: Physico-chemistry of plant cell walls and implications for health. International Journal of Molecular Sciences, 19(10), 1202.