Health Benefits of Oatmeal
January is National Oatmeal Month, which is the perfect time of year to choose oatmeal for breakfast. Not only will a piping hot bowl of oatmeal warm you up on an icy morning – you’ll also reap the health benefits that are packed into a bowl of oats. For starters, oatmeal is great for heart health because oats have a special type of fiber called “beta glucan” that helps to reduce cholesterol. Having low cholesterol keeps your arteries healthy and can help prevent heart disease. The fiber in oats can also help control blood sugar by slowing down food digestion and absorption. In fact, research shows that eating more oats can lower blood sugar in people with type 2 diabetes. Third, the fiber in oats helps to prevent constipation. Plus, diets high in whole grains (like oats) have been shown to lower the risk of colorectal, colon, gastric, pancreatic and esophageal cancers. Be aware, however, that not all oats are created equally. Instant oats can be more processed and higher in salt and sugar. They may not have the same benefits for blood sugar control as less processed oats, like rolled or steel cut. Instant oats can still be a healthy choice, but check the ingredients list first to avoid the sugary, salty versions. And remember that while instant oats might sound more convenient, old-fashioned rolled oats take only five minutes to cook on the stove. One of the best things about eating oatmeal is the variety you get through the different toppings you can add. Mix in your favorite milk, nuts, nut butter, seeds, berries, and fresh or dried fruits for extra flavor and nutrition. Frozen and no-sugar-added canned fruits also work great in oatmeal. Add cinnamon, nutmeg, vanilla extract, or other seasonings to spice things up. If you’re feeling adventurous, you can even make savory oatmeal with toppings like black beans, sautéed vegetables, onion, garlic, olive oil, or cumin.
Easy Oatmeal Recipe (2 servings) 1 ½ cups of water or milk of your choice 1 cup of old-fashioned rolled oats ½ tsp of cinnamon ½ tsp of vanilla extract ½-¾ cup frozen blueberries 2 tbsp peanut butter A handful of pumpkin seeds
INSTRUCTIONS 1. In a medium pot or skillet, bring the water or milk to a boil.
2. Add the oats. Reduce heat and cook over a gentle boil until the liquid is completely absorbed. 3. Stir in the cinnamon and vanilla extract. Then add the frozen blueberries. Cook until the blueberries have thawed (about 1 minute). 4. Remove from heat and serve. Add more milk if desired and the peanut butter and pumpkin seeds. 5. Add whatever other toppings you’d like! Try other fresh, frozen, canned, or dried fruit for flavor, plus other nuts and seeds for a hearty crunch.
NYC Health + Hospitals/Jacobi | January 2023
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