{"id":37439,"date":"2023-08-25T18:36:49","date_gmt":"2023-08-25T18:36:49","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=37439"},"modified":"2023-08-25T18:36:50","modified_gmt":"2023-08-25T18:36:50","slug":"is-oatmeal-bad-for-you","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/is-oatmeal-bad-for-you\/","title":{"rendered":"TikTok’s Latest Health Trend: Is oatmeal Bad for you? Let’s Debunk…"},"content":{"rendered":"

Thanks to TikTok buzz, oatmeal has landed in hot water. Puns aside, online rumors have surfaced accusing oatmeal of being one of the worst foods that one could eat \u2013 despite its long-standing reputation as a heart-healthy breakfast<\/a> option. As a result, there are many contradictory opinions as to whether or not oats are good for you .<\/strong><\/p>\n\n\n

This article will break down what the science says to answer, is oatmeal good for you? Not to mention, a selection of dietitian-approved oat-based recipes.<\/p>\n\n\n\n

\"Is<\/figure>\n\n\n

Is Oatmeal Good For You?\u00a0<\/h2>\n\n\n

The short answer is yes, oatmeal is good for you. But before diving into why, let\u2019s address some of the misconceptions that have been giving oatmeal a bad rep.\u00a0<\/p>\n\n\n

Oatmeal is high in a compound called phytic acid<\/a>. The main role of phytic acid is to store phosphate inside of oats and other foods like beans, nuts, and seeds.<\/p>\n\n\n

Phytic acid is sometimes called an anti-nutrient because it binds to minerals, making them less available for absorption. For this reason, people speculate that eating oatmeal can cause low levels of minerals like copper, iron, zinc<\/a>, and calcium.\u00a0<\/p>\n\n\n

Fortunately, your morning oatmeal is very unlikely to cause a nutrient deficiency.\u00a0<\/p>\n\n\n

Although phytic acid in oats is naturally occuring, its levels are typically low by the time we are consuming them. Most of us don\u2019t eat raw oats, and almost all oatmeal recipes call for oats to be prepared in a way that lowers its anti-nutrient content. For example, cooking or soaking oats<\/a> decreases phytic acid and is common practice for nearly all oat-based recipes.\u00a0<\/p>\n\n\n

It\u2019s worth mentioning that oatmeal offers a highly impressive nutritious profile which can actually boost your intake of minerals and B vitamins. Researchers<\/a> also cite that eating whole grains, like oatmeal, are associated with better health outcomes.\u00a0<\/p>\n\n\n

The Nutritional Benefits of Oats<\/h2>\n\n\n

As mentioned, oats are an excellent way to get a boost of vitamins and minerals. So naturally, they bring a ton of health benefits to the table. Seriously, oats can benefit your heart and weight, too.\u00a0<\/p>\n\n\n

Here are the top reasons for why oatmeal is good for you:<\/p>\n\n\n\n

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1. Heart-Health<\/h3>\n\n\n

Oats are an excellent part of a heart-healthy diet. In fact, the FDA has declared that eating oatmeal or oat bran can can lower serum cholesterol. This is impressive because the FDA does not give out health claims easily. In order for a food to earn a health claim, they must meet a significant agreement standard<\/a> which means consensus among qualified health experts and scientific evidence.\u00a0\u00a0<\/p>\n\n\n

A soluble fiber<\/a> called beta-glucan<\/a> is responsible for its heart health benefits. When consumed, beta-glucan draws in water and turns into a gel-like substance. As it travels through the digestive tract, it\u2019s able to bind to cholesterol so that it can be eliminated via bowel movements.\u00a0\u00a0<\/p>\n\n\n

This action helps prevent \u201cbad\u201d LDL cholesterol<\/a> from being absorbed into the blood vessels where it can potentially accumulate as plaques in the arteries. Supporting clear arteries is one of the best ways to allow proper blood flow to the heart.\u00a0<\/p>\n\n\n

2. regular poops<\/h3>\n\n\n

In addition to soluble fiber, oats also deliver insoluble fibers<\/a> like lignin and cellulose. Unlike the soluble beta-glucan fiber that attracts water and turns into a gel, insoluble fibers remain undigested as they move through the digestion<\/a> tract.\u00a0\u00a0<\/p>\n\n\n

Along the way, insoluble fiber will add bulk to your poop for easier elimination from the body. For this reason, they are great at minimizing constipation<\/a> and promoting regularity.\u00a0<\/p>\n\n\n\n

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How to Poop in the Morning<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n

3. Blood sugar & weight management<\/h3>\n\n\n

Oats can play a positive role in supporting healthy blood sugar levels<\/a>. The insoluble fibers present in oats are known as complex carbohydrates. This group of carbohydrates are digested very slowly. This means steady blood sugar levels without spikes and dips.\u00a0<\/p>\n\n\n

They can also have an effect on your weight. Blood sugar fluctuations can increase cravings, making it difficult to manage a healthy caloric intake. On the flip side, healthy blood sugar levels can help you feel in better control of your appetite.\u00a0<\/p>\n\n\n

Moreover, there are multiple studies<\/a> citing the positive effects that diets that include oats can have on anthropometric measures such as weight, waist-to-hip ratio, and BMI.\u00a0<\/p>\n\n\n

How To Eat More Oats<\/h2>\n\n\n

Oats are one of the most versatile foods and are incredibly easy to prepare. Although we typically see oats in breakfast meals, they can seamlessly work as a snack, dessert, and even as part of a dinner dish.<\/p>\n\n\n

Here are 4 dietitian-approved oat-based recipes to try out:<\/p>\n\n\n

Protein Oatmeal<\/h3>\n\n\n

Oatmeal is a classic breakfast option. By making your morning oats with a protein<\/a> twist, you can promote longer feelings of fullness and better blood sugar balance.<\/p>\n\n\n

What You\u2019ll Need:<\/p>\n\n\n\n