What Are the Benefits of Eating Oatmeal Every Morning
What Are the Benefits of Eating Oatmeal Every Morning?
by Jerry Painter, Demand Media[pic] ( Highlight benefits of oatmeal)
Nothing says "good morning" like a warm bowl of oatmeal. Whether slowly cooked and creamy or blended with fresh fruit in a smoothie, oats provide your body with many benefits. If you're not eating oatmeal for breakfast, you're missing out on a delicious way to add fiber and nutrients to your body first thing in the morning.
Oatmeal is a whole grain, and eating whole grains can lower your risk for several diseases, including high blood pressure and type 2 diabetes. Oatmeal also contains lignans, a plant chemical that has been found to prevent heart disease. The food label on your package of oats should list one ingredient: whole grain oats. Avoid prepackaged oatmeal that may be high in both sodium and sugar and lower in beneficial fiber. The Dietary Guidelines for Americans 2010 recommends eating whole grains to reduce your risk of cardiovascular disease. In addition, whole grains such as oats are a source of iron, magnesium and B vitamins.
Eating oatmeal can lower your cholesterol, especially your LDL, or "bad" cholesterol. If you've been diagnosed with high cholesterol, consider adding oatmeal to your daily menu. even recommends oatmeal as one of the top five foods to eat to improve your cholesterol numbers.
Oatmeal is a source of fiber. That means when you eat oats for breakfast, you're going to feel full for a long time. Breakfast foods high in sugar and fat can make you feel full for a brief period, but then you're hungry again.
If you've tried oatmeal before and didn't like it, reconsider. Combining fruit or nuts with your oats while they're cooking adds more nutrients. Spices like cinnamon and nutmeg give great flavor to your oats. Limit any sugars and let the natural flavor of the fruits and spices take over. Blend your oats with different fruits into a healthy oatmeal smoothie. Because oatmeal is such a beneficial food, try to find a different way to eat it every day.
Jerry Painter is a registered dietitian, personal trainer, yoga instructor and health fitness specialist with the American College of Sports Medicine. He holds a Master of Science in marketing/communications and is pursuing a master's degree in exercise science and nutrition. Painter has been writing about health for more than 10 years.
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|Steel-Cut Oatmeal | |
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|Prep Time: 5 Minutes | |
|Cook Time: 30 Minutes | |
|Ready In: 35 Minutes | |
|Servings: 2 | |
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|INGREDIENTS: | |
|1-3/4 cups water | |
|1/2 dash salt | |
|1/2 cup steel-cut oats | |
|1/4 cup milk | |
|1 tablespoon flaked coconut | |
|1/2 teaspoon vanilla extract | |
|1/2 teaspoon ground cinnamon | |
|1/2 pinch brown sugar, or to taste | |
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|DIRECTIONS: | |
|1. | |
|Bring water and salt to a boil in a saucepan. Stir oats into boiling water. | |
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|2. | |
|Cook oats until thick and soft, 20 to 30 minutes. | |
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|3. | |
|Stir milk, coconut, vanilla extract, and cinnamon into cooked oats; continue cooking 10 minutes more, stirring frequently. | |
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|4. | |
|Sprinkle sugar over the oats to serve. | |
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|AppC Cinnamon Oatmeal | |
| |Rated: |
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| |Prep Time: 5 Minutes |
| |Cook Time: 5 Minutes |
| |Ready In: 10 Minutes |
| |Servings: 2 |
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INGREDIENTS:
|1 1/4 cup water |1 teaspoon ground cinnamon |
|1 apple, cored and chopped- |1 cup milk |
|2/3 cup rolled oats |Brown sugar or honey to taste |
| |Pinch of salt |
DIRECTIONS:
|1. |Combine the water, apples in a saucepan. Bring to a boil over high heat, and stir in the rolled oats and cinnamon. Return to a boil, then reduce heat to |
| |low, and simmer until thick, about 3 minutes. Stir in milk. Spoon into serving bowls. |
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| |Add brown sugar or honey to taste. |
| |Other additions: raisins, nuts, coconut, dried fruit, |
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| |Prepare instant package: |
| |Compare the home made versions to instant package in the lab. |
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