Oatmeal is a wheat-free, high fiber, low sugar grain, most commonly eaten as a warm and creamy breakfast. It is delicious on its own or topped with fruit and honey, and can even be blended into smoothie or baked into breads and cakes. Studies have proven that regular consumption of oats can help you to lose weight, reduce cholesterol, lower blood pressure, increase energy and even prevent heart disease, diabetes and digestive disorders.
Whole, rolled, instant or steel cut: no matter how you choose to have it, here are some of the health benefits that you will get:
1. It Helps to Lower Cholesterol
Oats contains beta-glucan, which is a type of fiber that has been proven to reduce cholesterol levels significantly, by as much as 20%. By eating more oats, you will be helping to reduce the risk of plaque buildup on the walls of your arteries, which in turn reduces LDL (bad) cholesterol and prevents heart disease.
2. It Improves Digestion
One cup of oats meets 68% of your daily dietary fiber requirement, which makes it the top choice for digestive health. Sufficient fiber keeps your bowel movements regular, eliminates waste and keeps you fuller for longer.
3. It’s a Heart-Healthy Meal 
Every bowl of oats contains essential fatty acids, fiber, magnesium, calcium, folic acid and calcium, which makes the perfect combination for a healthy heart. The soluble fiber helps to keep arteries free from plaque build-up and keeps blood sugar balanced while the calcium, magnesium, folic acid and essential fatty acids help to nurture your cardiovascular system back to peak form.
4. It Keeps Blood Sugar Balanced
An imbalanced blood sugar causes insulin spikes which are detrimental to your health, eventually leading to diabetes, weight gain and heart disease. The high level of fiber combined with the low level of sugar makes oats the perfect meal to keep blood sugar balanced, which helps to manage or reduce the risk of developing diabetes.
5. It’s Full of Iron
Red blood cells are the oxygen transporters in your body, and iron helps to keep them in full force. One cup of oats contains 41% of the daily required amount of blood healthy iron, which helps to eliminate fatigue and anemia, as well as giving your vital more oxygen for better performance.
6. It’s Packed with Energy
Many athletes swear by oats because of its wonderful, slow release energy, offering 300 calories per half cup. It serves as a rich source of complex carbohydrates as well as offering protein, vitamins and minerals, making it the ultimate go-to meal if you want long lasting, filling energy.
7. It’s a Rich Source of Protein 
While it may be hard to believe, oatmeal meets over half of your daily requirement of protein in just a one cup serve, offering up to 26 grams of pure and cholesterol free muscle power!
8. It’s Loaded with Magnesium
Magnesium helps to reduce fatigue, muscle cramps, stress and gives you better, deeper sleep, making it an essential mineral for optimum health. Just one cup of oats gives you 69% of your daily requirement of magnesium, making it one of nature’s richest sources of this vital mineral.
9. It Helps you to Lose Weight
Each cup of oats contains only 9% fat and 68% fiber, which makes it a weight-loss friendly meal that is both delicious and satiating. The fiber ensures that you stay fuller for longer, while simultaneously eliminating excess waste and fluids from your colon, leaving you feeling and looking lighter.
10. It’s Full of Vitamins and Minerals
Each serving of oats is power-packed with vitamins and minerals which help to optimize every system in your body. It contains iron, calcium, magnesium, manganese, potassium, zinc, copper, chromium, B-vitamins, phosphorus, amino acids and antioxidants, as well as being full of protein, fiber and complex carbohydrates, making it a rich source of healthful nutrition.
Sources:
https://www.whfoods.com/genpage.php?tname=foodspice&dbid=54
https://www.care2.com/greenliving/oatmeal-everyday-powerfood.html
https://www.lifehack.org/articles/lifestyle/10-benefits-oatmeal-you-probably-never-knew.html
https://www.organicfacts.net/health-benefits/other/health-benefits-of-oatmeal.html
https://www.nutritionsecrets.com/health-benefits-of-oats/
https://articles.mercola.com/sites/articles/archive/2013/12/08/magnesium-health-benefits.aspx
https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iron.html
