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Oatmeal calories | 10 Health benefits of oatmeal

Oatmeal calories | 10 Health benefits of oatmeal

In this article, you will get detailed information about oatmeal calories, oatmeal, and oatmeal health benefits which are based on scientific evidence.
Oatmeal calories
Oatmeal calories 

Oatmeal calories | 10 Health benefits of oatmeal

According to one figure, the total turnover of Indian breakfast cereals is 720 crores and the share of oatmeal is 26%. Fiber-rich oatmeal is becoming increasingly popular in Indian homes. Whether it is in poor health or making the diet nutritious, it is advisable to immediately add oats to your food chart. Especially the youth conscious of their health eat it with interest. Over the last few years, it has become very popular in India. Today, there are countless varieties of oatmeal available in the market and it is counted in healthy food.

Oatmeal calories 

As we know that Half a cup (about 40 grams) of oatmeal contained 4.1 grams of protein, 23.8 grams of starch, 3.3 grams of fibre and rest are sugars therefore it is very good for our health. Oatmeal is rich in antioxidants such as tocotrienols, vitamin E. Oats also contain nutrients like vitamin B1, biotin, copper, phosphorus and magnesium, iron, which makes oats a complete diet.

According to U.S. Department of Agriculture (USDA), 100 grams of oatmeal contained about 367 kilocalories and also having following nutritional facts.(1)

Protein :- 11.67 g

Fat :- 11.67 g

Complex carbohydrate : - 63.33 g

Dietary fiber :- 10 g

Sugars :- 16.67 g

Fatty acids :-  1.67 g

Calcium (Ca) :- 67 mg

Iron (Fe) :- 4.5 mg

Sodium :- 150 mg

10 Health benefits of oatmeal

1- Importance of Oats in Breakfast

Diet experts believe that breakfast in the morning is the most important part of our eating routine, so the food taken at this time is very important. At this time, nutritious and light food should be eaten so that the body remains energized throughout the day, in such case, oatmeal is a good option. 

Breakfast should be good for start a day. Know that there is no better breakfast than oatmeal for the beginning of the day. By including oatmeal in your breakfast, you can get rid of many diseases. Oats are rich in calcium, zinc, manganese, iron, vitamin-B and E. Oats have a tremendous source of easily digested fiber. In addition, this is also a good source of complex carbohydrates. You can stay healthy by including it in breakfast. (2)

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2- Make skin shiny and healthy

Oatmeal makes the skin healthy. The zinc present in it can remove the toxins present in the skin and make the skin healthy. The manganese present in it helps in healing the skin quickly. By taking the right amount of oatmeal for a long time, positive changes can be made in the skin. (3)

3- A Better source of energy

Proteins and carbohydrates play a big role in keeping muscles healthy. Oatmeal is a good alternative to protein and carbohydrates. People who are health conscious or are associated with sports or physical activity, give it importance in their food. The energy level in the body remains due to the elements present in it. It is believed that about half a cup of oatmeal provides 15% of the energy required for the whole day.

4- Reduce cholesterol level

The thick sticky substance called beta-glucan present in oats cleanses our intestines and relieves constipation. Because of this, bad cholesterol cannot accumulate in the body. If oats are consumed regularly for three months, it can reduce cholesterol levels by up to 5 percent. ( 4, 5, 6)

If it is consumed with low-fat food, then it is helpful in preventing heart diseases. Oats contain many essential antioxidants, including Avanthramides, which helps in reducing high blood pressure, as well as enhancing the body's immunity. (7, 89)

5- Control blood sugar level

Carbohydrates are found in very good amounts in oats, which gives you energy. Due to high fiber content, it is digested slowly, due to which the level of glucose present in the blood does not increase. Studies have also shown that regular consumption of this can reduce the risk of type 2 diabetes. (10, 11)

6- Prevents breast cancer 

Oatmeal is said to be beneficial for pregnant women and lactating women. Oats contain phytochemicals such as lignans, especially enterolactone, which are helpful in fighting cancer. Enteroleactone is particularly helpful in the prevention of breast and other hormone-related cancers.

7- Prevents stress

Oats contain fiber and magnesium that increase the amount of serotonin in the brain, which calms the brain. Because of which your mood is good and it promotes good sleep. If you wish, you can also add blueberries to it, which contains antioxidants and vitamin C, which helps in fighting stress.

8- Relieve constipation

The soluble fiber from oatmeal called beta-glucan helps to improve our digestive system. Because of the fiber in oats, it is very beneficial for the intestine and rectum. Oats are very beneficial for those who suffer from ulcerative colitis. Eating oats relieves constipation problems. (12)

9 – Effective in losing weight

Oats contain insoluble and soluble fiber, which is good for fat burning, as well as protein that fills the stomach. About 100 grams of oatmeal contained 367 kilocalories .People who are unable to make time to go to the gym or to exercise, they can lose weight quickly and easily by eating oats. Oats reduce weight and also control blood sugar. The fiber residing in oats helps a lot in keeping the amount of insulin right. Therefore, eating oats is very beneficial for those who are overweight, who are also suffering from diabetes. (13, 14)

10- Strengthen bones 

Oats are very good for our bones due to the high amount of vitamins and minerals as well as manganese. Often, our bones become weak after an age due to lack of nutrition, so if we keep oats in our daily food routine, then it provides necessary nutrition to the bones, which reduces the tuberculosis of bones.

Easy to make 

It is believed that nutritious food cannot be made quickly. This confusion is because many nutritious dishes are made quickly. Oatmeal is one of them. Often we start eating them knowing the benefits of the food items, but due to not knowing the right way to eat it, we are not able to take full advantage of it. Oatmeal does not have this problem and it is also easy to make.

The right way to eat

  • Instead of taking the flavored or preservative-containing instant oatmeal in the market, choose to make it simpler because the preservative, added sugar, color present in it is harmful to the body
  • There are many recipes of oats available on the internet such as other dishes made by adding oat upma, porridge which can be boring and give it a new avatar and can also be delicious. But while preparing any dish, keep in mind that the taste of greed does not make it too spicy, especially in the morning breakfast, spicy food is not right.
  • Try to make your oatmeal dish and eat it immediately. Keeping it for hours is not good for health. 
  • If you are struggling with any disease, then take it only on the advice of a doctor.

The above article is on about oatmeal calories, oatmeal, and oatmeal health benefits which are based on scientific evidence, is only for education purpose.


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