“I have oatmeal every morning with whole milk, bananas, and cinnamon, and it’s just the best thing ever.” – tweets Kourtney Kardashian.
@Kourtney, we’re totally in your court on this one.
Rolled or steel-cut, hot or cold – multiple studies have gone to prove that oatmeal is (spoons down!) one of the best choices on the list of breakfast foods.
As a matter of fact, getting a mouthful of this whole-grain that’s rich in antioxidants, fibre, vitamins and minerals will help you to up your nutrient intake as well as boosting your body’s immune system.
Such was highlighted by a Boston University study published in the journal Nutrition Reviews, which found that oats “contain more than 20 unique polyphenols” exhibiting “anti-inflammatory
antiproliferative, and anti-itching activity, which may provide additional protection against coronary heart disease, colon cancer, and skin irritation.”
Further to the above case in point, an article for Healthline cites several proven health benefits of eating oats to include:
- Assisting weight loss Since oats contain a higher source of protein and fat than most other grains, they are nutritionally superior. However, the real ‘superpower’ found in oatmeal is beta-glucan, a soluble fibre that promotes the release of “satiety hormones”, effectively slowing down the emptying of the stomach and making one feel fuller for longer, hence leading to a reduced calorie intake. It also promotes the colonisation of healthy gut bacteria, which helps to relieve constipation.
- Lowering cholesterol and risks for type 2 diabetes Amongst its other advantages, beta-glucan reduces the circulation of cholesterol in the blood, including low density lipoproteins (LDL), “the bad” cholesterol, which “reacts with free radicals, a crucial step in the progression of heart disease.” It is also known for improving insulin sensitivity, helping to lower blood sugar levels and ward off type-2 diabetes.
- Decreases the risk of childhood asthma While it’s been argued that an early introduction to solid foods in infancy may increase a child’s risk of allergies and developing asthma, in the case of oats, it “may actually be protective.” Independent studies, published in the British Journal of Nutrition and The journal of Allergy and Clinical Immunology, have shown that the introduction of oats at an early age was “associated with a reduced risk of persistent asthma.”
Living proof!
The list of research goes on, but where the most surprising evidence gives testimony that oats may be the very grains of our survival, is in that of an Irish family who maintain the Guinness World Record for longevity.
According to a Business Insider report that discusses a BBC documentary on the “World’s Oldest Family”: The Donnellys, a family of 13 siblings raised in a farming community, “have more than 1000 years of life among them,” attributing their longevity to a combination of outdoor physical activity, alcohol abstinence and in particular, adhering to the family ritual of eating oats twice a day.
Revealed in the documentary by the youngest of the siblings, 70 year old Leo, “he and his brothers and sisters each have a bowl of porridge at around 10 pm each night. The next morning, they have another serving of cooked oats, milk, (and) perhaps a spot of jam on top.”
I’ll eat my words if you can prove otherwise, there’s no topping that.
References:
Brainy Quote by Kourtney Kardashian. Available [online] at: https://www.brainyquote.com/lists/topics/top-10-oatmeal-quotes
Fitzmaurice. R. (2017) The world’s oldest family says this twice-a-day ritual is the secret to their longevity. Available [online] at: https://www.businessinsider.com/worlds-oldest-family-says-porridge-is-the-secret-to-long-life-2017-8?IR=T
Mendani. M. Potential health benefits of avenanthramides of oats. Available at the Journal of Nutrition Reviews [online] https://www.ncbi.nlm.nih.gov/pubmed/19941618
Nwaru. BI et al. Timing of infant feeding in relation to childhood asthma and allergic diseases. Available at the Journal of Allergy and Clinical Immunology [online] https://www.ncbi.nlm.nih.gov/pubmed/23182171
Paldottir. H. (2016) 9 Health benefits of eating oats and oatmeal. Available at Healthline [online] https://www.healthline.com/nutrition/9-benefits-oats-oatmeal
Virtanen. SM et al. Early introduction of oats associated with decreased risk of persistent asthma and early introduction of fish with decreased risk of allergic rhinitis. Available at the British Journal of Nutrition [online] https://www.ncbi.nlm.nih.gov/pubmed/19674492