Starting your day off with a bowl of oatmeal could be the key to living longer, dietitians have revealed.
Eggs, savory meats like bacon, sweet pancakes and sugary cereals are American breakfast staples, but the picks have long gotten flack for being high in saturated fat and sugar, which may raise the risk of long-term health issues.
And surveys suggest as many as one in four US adults regularly skip breakfast entirely, leading to a lack of focus, fatigue and overeating later in the day.
Oatmeal, however, could help stave off overeating, regulate blood sugar and slash saturated fat intake, making the body less prone to issues such as heart disease and cancer.
Oats are rich in fiber, a nutrient necessary for adding bulk to stool to make it easier to pass and slowing down digestion.
Protein in oatmeal also slows digestion, promoting fullness and lowering the risk of overeating and obesity.
One bowl also contains complex carbohydrates and vitamins like manganese, magnesium and iron, which lower disease-causing inflammation in the body and protect cells, slowing the aging process.
Dietitians also note that because oatmeal is versatile, it can easily be customized with fresh fruit and seeds to add extra antioxidants and protein.
Dietitians have revealed eating oatmeal every day could increase the chance of living longer (stock image)
Vandana Sheth, registered dietitian nutritionist in California, told EatingWell: ‘Oatmeal when prepared well can support heart health, blood sugar balance and longevity.’
Oats are also inexpensive, costing as little as $3 for 18 ounces.
One cup of dry oats contains around four grams of fiber, nearly one-fifth of the recommended daily intake of 25 to 30g for women and one-sixth of the 30 to 38 recommended grams for men.
Despite the fact that more than 90 percent of Americans don’t get enough fiber, the nutrient is essential for promoting regular bowel movements and healthy digestion. By adding bulk to stool, fiber softens it and allows it to pass more easily, reducing constipation and keeping it from staying in the colon.
Fiber has been shown to reduce the risk of colorectal cancer, the top cause of cancer death in Americans under 50, because it reduces the risk of bacteria and other contaminants in the stool from coming into contact with colon cells and causing tumors to form.
Fiber also stimulates the release of the appetite-reducing hormone glucagon-like peptide-1 (GLP-1), which weight loss drugs like Ozempic and Wegovy mimic. This reduces appetite and the chance of overeating, in turn lowering the risk of becoming obese and prone to long-term health issues like heart disease and diabetes.
Additionally, fiber slows how quickly sugar is absorbed into the bloodstream, which prevents blood sugar spikes. Consistent spikes in blood sugar raise the risk of developing diabetes, nerve damage and kidney disease.
Oatmeal is rich in fiber, protein and essential vitamins like manganese and magnesium (stock image)
A cup of oats also contains around five grams of protein. Health authorities recommend that average, relatively sedentary adults get 0.36g of protein per 1lbs of body weight, but this varies based on activity level. For a sedentary person weighing 150lbs, they should consume about 55g of protein in a day.
Similar to fiber, protein also releases GLP-1 and takes longer to digest than carbohydrates and fat, keeping it in the stomach longer and increasing fullness. Additionally protein helps repair muscles and protects against muscle loss that comes with aging, lowering the risk of falls, inflammation and heart disease.
Just half a cup of dry oats is packed with vital nutrients, including nearly two-thirds of the daily recommended intake of manganese, which has been linked to bone maintenance and reducing inflammation.
Manganese is also an antioxidant, a compound that protects the body’s cells from damage caused by unstable molecules called free radicals. These have been shown to reduce inflammation and boost immune health.
A cup of oats also has around 13 percent of the recommended daily intake of magnesium, an essential mineral for bone health and overall muscle function.
Sheth recommends in addition to typical oatmeal toppings like berries and honey, savory options like tofu can further increase nutritional content.
