Dietitians reveal the ‘super’ breakfast food to eat if you want to live longer
Dietitians have revealed that starting the day with a bowl of oatmeal could be the key to living longer.
Eggs, savory meats like bacon, sweet pancakes and sugary cereals are staples of the American breakfast, but select items have long been criticized for being high in saturated fat and sugar, which can increase the risk of long-term health problems.
Surveys show that a quarter of adults in the U.S. regularly skip breakfast altogether, leading to lack of focus, fatigue, and overeating later in the day.
But oatmeal may help prevent overeating, regulate blood sugar, and reduce saturated fat intake, making the body less prone to problems like heart disease and cancer.
Oats are rich in fiber, an essential nutrient that slows digestion and adds bulk to stool to ease passage.
The protein in oatmeal also slows digestion, increases satiety and reduces the risk of overeating and obesity.
A bowl also contains complex carbohydrates and vitamins like manganese, magnesium, and iron, which reduce disease-causing inflammation in the body and slow the aging process by protecting cells.
Dietitians also note that because oatmeal is so versatile, it can easily be customized with fresh fruit and seeds to add extra antioxidants and protein.
Dietitians have revealed that eating oatmeal every day may increase the chance of living longer ( stock image )
Vandana Sheth, registered dietitian nutritionist in California he told EatingWell: ‘When prepared well, oatmeal can support heart health, blood sugar balance and longevity.’
Oats are also inexpensive, costing as little as $3 for 18 ounces.
One cup of dry oats contains about four grams of fiber; That’s 25 to 30 grams, about one-fifth of the recommended daily intake for women, and one-sixth of the 30 to 38 grams recommended for men.
Although more than 90 percent of Americans don’t get enough fiber, this nutrient is essential to support regular bowel movements and healthy digestion. Fiber adds bulk to the stool, softening it and making it easier to pass, reducing constipation and preventing it from remaining in the colon.
Fiber has been shown to reduce the risk of colorectal cancer, the leading cause of cancer deaths in Americans under 50, because it reduces the risk of bacteria and other contaminants in stool coming into contact with colon cells and causing tumors.
Fiber also stimulates the release of the appetite-suppressing hormone glucagon-like peptide-1 (GLP-1), which weight loss medications like Ozempic and Wegovy mimic. This reduces appetite and the likelihood of overeating, thus reducing the risk of becoming obese and prone to long-term health problems such as heart disease and diabetes.
Additionally, fiber slows the absorption of sugar into the bloodstream, preventing blood sugar from spiking. Sustained increases in blood sugar increase the risk of developing diabetes, nerve damage and kidney disease.
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Oatmeal is rich in fibre, protein and essential vitamins such as manganese and magnesium ( stock image )
One cup of oats also contains about five grams of protein. Health authorities recommend that average, relatively sedentary adults get 0.36 g of protein per 1 lb of body weight, but this varies depending on activity level. A sedentary person weighing 150 kilos needs to consume approximately 55 grams of protein per day.
Similar to fiber, protein also releases GLP-1 and takes longer to digest than carbohydrates and fats, so it stays in the stomach longer and increases satiety. Additionally, protein helps repair muscles and protects against the muscle loss that comes with aging, reducing the risk of falls, inflammation, and heart disease.
Just half a cup of dried oats is packed with vital nutrients, containing nearly two-thirds of the daily recommended intake of manganese, which has been linked to bone maintenance and reducing inflammation.
Manganese is also an antioxidant; It is a compound that protects the body’s cells from damage caused by unstable molecules called free radicals. These have been shown to reduce inflammation and boost immune health.
One cup of oats also contains about 13 percent of the recommended daily intake of magnesium, a mineral essential for bone health and overall muscle function.
In addition to typical oatmeal ingredients like berries and honey, savory options like tofu can also boost the nutritional content even further, Sheth suggests.
