11 benefits of eating oatmeal and a recipe for breakfast

The properties of oats make it a very healthy nutritional food available throughout the year and that provides energy and strength to those who take it. For this reason, we will show you some of the most outstanding benefits of oats and how you can make the most of it in your dishes daily as part of the tastiest and healthiest breakfasts.

1. Lowers cholesterol levels

A component of oats called Beta-glucan (fiber) is known to act beneficially for people affected by cholesterol.

2. Antioxidant properties of oats

These are avenanthramides, which, as antioxidants, help prevent free radicals from bad cholesterol, which is why it is another important factor in the performance of reducing cardiovascular diseases.

3. Lower blood pressure

Both the consumption of whole grains and fiber have been studied with optimal results to reduce the risk of high blood pressure or reduce the risk of having a heart attack.

4. Improves the immune system

Oats have the property of increasing the immune response against bacterial infections. Beta-glucan helps immune cells to locate the source of infection and to eliminate the causative bacteria. Invasive pathogens are attacked by our immune defenses, and a bowl of oatmeal a day is enough to obtain this type of protection more efficiently and quickly.

5. Regulates blood sugar level

Regular consumption of whole grains such as oatmeal reduces the risk of type 2 diabetes .
Continuing with the active principle of the oat fiber ” beta-glucan ” it is known that it is beneficial to combat diseases such as diabetes, since oatmeal or oatmeal has a much lower glycemic index than white rice or bread. Oatmeal makes it easier to keep blood sugar levels stable since it has a slow absorption of hydrates, it is a rich source of magnesium, which is a mineral that helps and participates in the secretion of insulin.

6. Cancer prevention in menopausal women

In addition to the benefits of antioxidants in women who have not yet reached the menopausal stage, whole grains such as oats significantly reduce the risk of breast cancer compared to people who consume less fiber.
A cup of oatmeal provides 15% of the recommended amount of fiber, so you have to accompany the rest of the day’s fiber by obtaining it from other fruits such as apples, figs, pears, other cereals (always whole).

We invite you to know the benefits of oat bran and how to include it in your diet.

7. Properties against asthma

The expectorant and mucolytic properties of oats improve cough and bronchitis problems .
An increase in whole grains such as oats can reduce the risk of asthma in children by up to 50%. The study was complemented with the intake of fish together with the fiber of the cereal, so that a high consumption of cereals and fish would reduce the risk of being asthmatic by more than 50%, as well as a reduction of 80% in the risk of narrowing of the airway that occurs in the bronchi.

These benefits are believed to come from the magnesium and vitamin E supplied by grains, with the exception of wheat, which is usually allergenic, and the omega 3 fats found in fish. Perhaps a good way to benefit from this source of omega 3 is to obtain it from chia seeds .

8. Protection against heart disease

Oats contain ” lignans ” which are also abundant phytochemicals in other whole grains that are synthesized thanks to the intestinal flora and that help protect heart disease and even breast cancer, such as enterolactone.

9. An alternative for celiacs

Oatmeal is a cereal that is usually very well tolerated in people with celiac disease or those who are intolerant to wheat gluten. Although it is true that celiacs tend to completely avoid cereals that have gluten protein such as wheat, rye, barley and also oats, the latter has such a small amount that it is usually always tolerated, the mucosa of the small intestine remains intact and the immune system responds normally. Always use raw, organic oats that have not been mixed with other grains.

10. Diuretic properties

It is possible to eliminate uric acid and increase the amount of urine thanks to the silicon mineral contained in oats. In this way diseases such as gout or rheumatic diseases related to fluid retention are avoided.

11. Beneficial properties for the skin

It is common to see oats in many beauty or body care products such as soaps, moisturizing milks, creams, shampoos, etc. And it is that oatmeal improves the itching produced in psoriasis , scabies, or the itching produced by other types of dermatitis.
It is also possible to use oatmeal as a mask by mixing it with honey and egg white, achieving skin care and nutrition. It has also been used in fire or sun burns as it relieves symptoms quite well.

As we can see, oats have numerous healing and medicinal properties. It has been linked to protection against arteriosclerosis, cardiovascular and ischemic accidents, against diabetes and insulin resistance, obesity and premature death.

Other properties of oats

  • Good against anemia due to its large amount of iron.
  • Good for fighting constipation.
  • Prevents baldness.
  • The zinc in oats helps protect infections and viruses like the flu.
  • Promotes proper wound healing.
  • The calcium in oats prevents osteoporosis.
  • Iodine prevents goiter and regulates the thyroid.
  • Makes lactating mothers produce more milk.
  • Therefore, oatmeal in flakes or flakes is recommended.

    Recipe with oatmeal for breakfast

    This recipe with Oats is easy and very nutritious, it takes less than 10 minutes to prepare.


    • Organic whole oats and curd
    • Chia seeds
    • Ingredients of your choice (nuts, berries, dried / fresh, cocoa powder, cinnamon, homemade granola , vanilla, shredded coconut, etc.)
    • Several small mason jars
    • Milk of your choice (hemp, rice, almond, coconut, organic raw cow, whatever you prefer and that is healthy for you)
    • You can add the sweetener of your choice too – honey, agave honey, stevia , muscovado sugar, dates,
      any natural sweetener to make your breakfast healthy.


    • Fill the jar halfway with oatmeal.
    • Add a tablespoon of chia seeds.
    • Mix a little.
    • Pour in the milk until it reaches the top of the oatmeal, leaving room for ingredients.
    • Add your chosen additions and put the lid on.
    • Leave in the fridge overnight.

In the morning, add more milk if you feel like it.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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