Millions of people skip breakfast each day, and it’s often not because of a lack of food. Many people tend to skip breakfast when they are running late, or are just too busy to eat a proper meal.

But experts warn against skipping breakfast. From Type 2 diabetes to heart disease, this habit can put you at risk of some very serious health problems. Still, if you have little time before heading out, then simple breakfast foods that take no more than two minutes to prepare may be just what you need to maintain healthy breakfast habits.

One go-to staple on many lists of healthy breakfast foods is oatmeal. This porridge-like food is made by cooking oats in water or plant-based milk. Because oats are rich in many vitamins and nutrients, they are one of the healthiest whole grain foods you can eat for breakfast. Oats are also available in a variety of forms with different shapes and fiber content to match preferences. For instance, oat groats are whole oat kernels with the inedible hulls removed. Meanwhile, Scottish oats are ground up oats that create a porridge-like consistency when cooked. However, some commercially available instant oats may be sweetened or flavored, so always check the label for no added sugar.

The benefits of eating oatmeal

Whole grain oats offer numerous health benefits when consumed regularly as part of a balanced diet. Here are some of their health benefits:

• Oats provide various vitamins and minerals – Oats are rich in many vitamins and minerals such as iron, an essential element for blood production; phosphorus, an important mineral for bone health and tissue maintenance; thiamine, a B complex vitamin that helps prevent complications in the nervous system; and zinc, a nutrient crucial for the body’s metabolism and immune system.
• Oats aid weight loss – Eating oatmeal for breakfast has been shown to curb hunger and appetite later in the day. When mixed with water, the soluble fiber in oatmeal creates a sludge-like material that can sit in the stomach for hours, thereby inducing the sensation of fullness. When you feel full, you are less likely to overeat or to indulge in big portion sizes. Eventually, controlling your appetite this way may help you lose weight or maintain a healthy weight.
• Oats can stabilize blood sugar levels – Oats are a good source of the soluble fiber beta glucan, which helps the insulin regulate blood sugar levels. If consumed without adding sugar or extraneous ingredients, oatmeal may be especially beneficial to individuals diagnosed with Type 2 diabetes. Additionally, adequate intake of beta glucan has also been shown to reduce cholesterol levels significantly. In particular, beta glucan helps lower the amount of bad cholesterol in the body while maintaining the amount of good cholesterol.
• Oats can prevent digestive disorders – Because oats are rich in dietary fiber, they can help relieve constipation and promote healthy bowel movement.

Healthy additions to oatmeal

Although most people cook oatmeal with only milk or water, you can always mix and match using different ingredients to suit your taste. Here are some tasty, nutritious ingredients you can add to transform any plain ol’ bowl of oatmeal:

• Flaxseeds and pears – Apart from their rich, nutty flavor, flaxseeds are known to contain various nutrients, like protein, fiber, iron and calcium. Meanwhile, pears are a good source of vitamin C, and throwing in a couple of slices to your oatmeal can help provide a sensation of freshness.
• Walnuts and lemon zest – If you’re looking for a tangy boost and a different texture to counter the mushy thickness of oatmeal, drop in a handful of chopped walnuts and lemon zest. The lemon zest can help lighten up the rich flavor of the oats, while walnuts can add a bit of texture. Additionally, walnuts are a good source of omega-3 fatty acids, which can help prevent heart attack and obesity.
• Roasted sunflower seeds and cinnamon – To liven up your oatmeal, you can throw in a couple of roasted sunflower seeds and cinnamon. By themselves, sunflower seeds already have a mild, nutty and delicious flavor. Roasting simply enhances this. Additionally, sunflower seeds have been shown to have anti-inflammatory properties. Meanwhile, cinnamon can help lower bad cholesterol levels and curb some risk factors of metabolic syndrome, like high blood pressure and obesity.

No matter how it is consumed, oatmeal is a good source of nutrients for the body. Help maintain your body’s well-being by making oatmeal part of your diet, especially for breakfast.

Sources:

HSPH.Harvard.edu

Healthline.com 1

Healthline.com 2

OrganicSpaMagazine.com

MedicalNewsToday.com