Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Here are 7 evidence-based health benefits of eating oats and oatmeal.

1. Lower cholesterol. More importantly, oatmeal can lower LDL cholesterol, which is the “bad” cholesterol linked to clogged arteries and an increased risk of heart disease. According to research, oatmeal lowers LDL cholesterol by an average of 7%. Why is this happening? Oatmeal is made from soluble fiber. This fiber produces a thick gel, which aids in cholesterol reduction.

2. Maintain or reduce blood sugar levels. Oatmeal’s soluble fiber also helps to stabilize or lower blood sugar levels, especially after intake. For diabetics, less-processed oats have a low to medium glycemic load, however instant oatmeal should be avoided. Pro-Tip: Not all oatmeal is equal. Steel-cut oats (or Irish oatmeal), shown below, are the best.

They are the least processed of the oats, hence they are higher in fiber than rolled or quick oats. Try to avoid instant oatmeal, as it may contain skim milk powder, sugar, and other ingredients. 3. Offer you nutrients and minerals. Oatmeal contains various nutrients and minerals, including magnesium, zinc, vitamin B1, manganese, phosphorus, copper, selenium, and iron.

4. Weight control. Oatmeal may be more satiating than cornflakes since it takes longer to exit the stomach. Eating oatmeal for breakfast may help people lose and control their weight. 5. Prevention of heart and colon disease Oatmeal contains antioxidants that are anti-inflammatory and can help prevent coronary heart disease and colon cancer.

6. Oatmeal is gluten free. Oatmeal is naturally gluten-free, therefore people with gluten intolerance should be aware of this. However, always verify the labels to ensure this is the case. 7. Oatmeal promotes a balanced diet. Each serving of oatmeal has 95 calories and contains 5 grams of protein, 3 grams of fat, 27 grams of carbohydrates, 4 grams of fiber, and 1 gram of sugar. If you’re seeking for new oatmeal recipes to try, here are some suggestions: