Reviewed by dietitian Karen Ansel, MS, RDN
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Key Points
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Oatmeal is packed with nutrients that can help you live longer.
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Research shows that oats can help reduce the risk of heart disease, diabetes and cancer.
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Sweeten it with fresh or frozen fruit, or go savory and top it with an egg or sautéed vegetables.
If you had to choose one cereal to eat regularly for better health as you age, registered dietitians say oats are a pretty solid choice. Rich in fiber, antioxidants and other important nutrients, oats can boost your health in several ways. “Oatmeal when properly prepared can support heart health, blood sugar balance and longevity,” says Vandana Sheth, RDN, CDCES, FAND.
Of course, there are many different factors that play a role in how long you live, such as genetics, access to healthcare, stress, your environment and your lifestyle habits. But strategic breakfast choices—like starting your day with a bowl of oatmeal—can make a positive difference.
Curious to learn more about why oats stand out as a great breakfast choice for healthy aging? Read on to learn why dietitians are big fans.
How Oats Can Add Years to Your Life
It is very nutritious
Oatmeal is nutritious on its own, but it’s also a great base for additional nutrient-dense mixes, says Maddie Pasquariello, MS, RD. A half-cup serving of uncooked oats has about 150 calories, 5 grams of protein, 4 grams of fiber, 10% of the Daily Value for iron, plus several antioxidants. It is also virtually sodium and saturated fat free. It’s no wonder that research has shown that eating oats can help support healthy weight and stable blood sugar, and protect against cancer and heart disease, all of which are linked to a longer life.
It’s Great for Your Heart
Oatmeal is a good source of fiber, a nutrient that most of us don’t get nearly enough of. “Adding fiber to your diet is one of the most health-promoting things you can do if you don’t get enough [of it]”Says Pasquariello. This is because fiber offers multiple health benefits. Not only is it great for your gut health, it can also help reduce the risk of some types of cancer, stroke, type 2 diabetes and heart disease.
When it comes to heart health, the fiber in oats can be especially advantageous. Oats are rich in a type of soluble fiber called beta-glucan. This unique fiber dissolves in water and forms a gel-like substance in the intestines that helps remove cholesterol from your body, helping to reduce artery-clogging LDL cholesterol.
May Help Keep Blood Sugar Stable
Oat beta-glucan is not only good for your heart. It can also promote more stable blood sugar. These healthy grains are also packed with complex carbohydrates, which take longer to digest than the simple carbohydrates found in foods like white bread and many breakfast cereals. “As a result, blood sugar does not rise as quickly and is more stable as food is broken down in the digestive system,” says Patricia Kolesa, MS, RDN. “Stabilizing blood sugar is essential for reducing the risk of prediabetes and managing diabetes.”
However, if you want a breakfast with more blood sugar-regulating power, pair your oatmeal with some protein and healthy fats, says Sheth. Because these nutrients take even longer to digest than carbohydrates, they help slow the release of oat carbohydrates into your bloodstream.
Helps Keep You Healthy
Half a cup of uncooked rolled oats has approximately 55 milligrams of magnesium, which is 13% of the 420 mg that our bodies need every day to function at their best. This mineral participates in more than 300 chemical reactions in your body. And many of those reactions support bone and muscle health, keeping you healthy as you age. However many of us do not consume enough magnesium, which can increase the risk of osteoporosis and frailty, both of which can shorten your life.,
Tips to Enjoy Oatmeal
Oatmeal isn’t just a great food to help you live longer. They are also delicious and satisfying. Find out how to make the most of them.
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Start with plain, unsweetened oatmeal. Whole grain rolled oats and steel cut oats have no added sugar and negligible sodium. From here, you can add your own mixes and toppings.
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Add fresh fruit for a hint of sweetness. To avoid added sugar, skip the prepackaged oats and sweeten your oats with fruit. Sliced bananas, berries and other fruits are a sweet, high-fiber addition to your oatmeal that can help you cut back on other sweeteners you’d normally mix in, like maple syrup or honey, says Pasquariello.
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Add some protein. Because protein is digested slowly, it can help you feel full longer. “I always try to add at least a full serving of yogurt along with milk to make sure I [reaching] at least in the protein mark of 20 to 25 grams for oats, “says Pasquariello. You can get it from milk, yogurt or protein powder. Or try some seeds, nuts or nut butter for protein along with healthy fat for even more satisfaction.
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Mix a boost of fiber. Like protein, fiber also helps keep you full. While oats do give you some fiber, topping them with fiber-rich additions can get you closer to your daily goal of 25 grams. Add some fresh or frozen fruit, nuts, seeds, nut butter or ground flaxseed. In addition to fiber, they provide an interesting texture to keep your taste buds happy.
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Bake it! Not a fan of oatmeal? “I recommend giving baked oats a try if you want to get more oats into your diet, but don’t care for the moist texture of typical oat recipes,” says Kolesa.
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Make your oatmeal savory. “If you’re feeling creative, try savory oats with vegetables and eggs, or oat risotto,” says Kolesa. Or, try a veggie-tofu topping, seasoned with your favorite spices, suggests Sheth.
Take our Expert
If you’re looking for a nutritious breakfast cereal that can help you live longer, oatmeal is a fantastic choice. As part of a balanced eating plan, it can help you reduce your risk for chronic health conditions such as heart disease, type 2 diabetes, cancer and frailty. To make your bowl more filling and satisfying, add protein from milk or yogurt, along with fruit for fiber and sweetness. And if you’re not a cereal fan? No worries! You can always bake it and cut it into squares for a hot and energizing breakfast to take on the go.
Read the original article on EatingWell