If we had to choose a food to be considered a fountain of youth, it would have to be a bowl of oats. While our carb-phobic world may balk at such an idea, studies actually prove it to true. Consuming oats on a regular basis does help significantly with numerous health concerns connected to decreased life expectancy like high cholesterol, weight gain, and even auto-immune disease and heart disease, making it the perfect breakfast food for longer life.
One study published by the Nutrition Journal proved this theory with a control group in China. To do so, they separated two groups made up of both men and women with mild to moderate hypercholesterolemia (high cholesterol). One group ate 100 grams of oats a day, while the others ate 100 grams of wheat flour noodles daily. After six weeks, the oat group showed a decrease in LDL cholesterol and waist circumference. A decrease in both of these things—high cholesterol and weight gain—has proven to help with overall health and longevity.
However, the key note in the study was the intake of dietary fiber, which is typically the one food that Americans don’t consume enough of. Between the intake of fiber and the decreased LDL cholesterol and waist circumference, the oat group saw an overall decrease in the risk around cardiovascular disease and hypercholesterolemia.
Oats are packed with dietary fiber.
This particular study had a test group eating 100 grams (about 2/3 cup) of oats a day, which does result in 10 grams of dietary fiber. Given that the dietary recommended intake (DRI) of fiber is 25 grams for women and 38 grams for men, getting 10 grams in from one bowl of oats does provide you with a significant amount of your daily amount. Especially because the average American only gets about 10 to 15 grams of fiber total in one day.
Dietary fiber has actually been proven to help significantly with weight loss, gut health, and even decrease the risk of numerous autoimmune diseases. By consuming oats on a regular basis, you can get a significant amount of that immune-boosting fiber into your diet.
However, eating 100 grams of oats is quite a large amount. Typically people would consume one serving at a time, which is measured at 1/2 cup of old-fashioned dry oats. This provides 4 grams of dietary fiber and 5 grams of protein. If you’re looking to increase your dietary fiber in your bowl without adding more oatmeal, you could add in a 1/4 cup of pumpkin puree (2 grams of dietary fiber), 2 teaspoons of chia seeds (2 grams) and 1/2 cup of raspberries (4 grams). That boosts your bowl to 12 grams of fiber for one breakfast.
Whole-grain intake helps with mortality.
Oats are part of a larger food group that has actually been proven to help with mortality—whole grains.
In an in-depth study conducted by the American Heart Association, it states having a regular intake of whole grains in one’s diet can help inverse mortality rates. The study’s conclusion even ends with supporting the dietary guidelines…