The #1 grain you should eat to help you live longer, according to dietitians

Main points

• Oatmeal is full of nutrients that help you live longer.

• Research shows that oats may help reduce the risk of heart disease, diabetes and cancer.

• Sweeten it with fresh or frozen fruit, or make it savory and top it with eggs or roasted vegetables.

If you had to choose one cereal to eat regularly for good health as you age, registered dietitians say oatmeal is a very solid choice. Packed with fiber, antioxidants and other important nutrients, oats can boost your health in a number of ways. “Oatmeal, when properly prepared, can support heart health, blood sugar balance, and longevity,” says Vandana Seth, RDN, CDCES, FAND.

Of course, there are many different factors that play a role in how long you live, such as genetics, access to health care, stress, your environment and your lifestyle habits. But strategic breakfast choices—like starting your day with a bowl of oats—can make a positive difference.

Curious to learn more about why oatmeal stands out as a great breakfast option for healthy aging? Read on to find out why dietitians are big fans.

How Oatmeal Can Add Years to Your Life

It is very nutritious

Oatmeal is nutritious on its own, but it’s also a great base for more nutrient-dense mix-ins, says Maddy Pasquarillo, MS, RD. A half-cup serving of uncooked oats contains about 150 calories, 5 grams of protein, 4 grams of fiber, 10% of the daily value of iron, as well as various antioxidants. It’s also practically sodium- and saturated fat-free. Not surprisingly, research shows that eating oats helps support a healthy weight and stable blood sugar, and can protect against cancer and heart disease, all of which are linked to longevity.

It’s great for your heart

Oatmeal is a good source of fiber, a nutrient that many of us don’t get enough of. “Adding fiber to your diet is one of the most health-promoting things you can do if you’re not consuming enough. [of it]”Pasquariello says. Because fiber offers so many health benefits. It’s not just good for your gut health, it also helps reduce the risk of certain types of cancer, stroke, type 2 diabetes and heart disease.

When it comes to heart health, the fiber in oats can be especially beneficial. Oatmeal contains a type of soluble fiber called beta-glucan. This unique fiber is water-soluble and forms a gel-like substance in the stomach that helps flush cholesterol out of your body, helping to lower artery-clogging LDL cholesterol.

It can help keep blood sugar stable

Oats’ beta-glucan isn’t just good for your heart. It may also promote more stable blood sugar. These healthy grains are also loaded with complex carbohydrates, which take longer to digest than simple carbohydrates found in foods like white bread and many breakfast cereals. “As a result, blood sugar levels don’t rise as quickly and the food remains more stable as it breaks down in the digestive system,” says Patricia Colesa, MS, RDN. “Blood sugar stabilization is essential to reduce the risk of pre-diabetes and manage diabetes.”

However, if you want a breakfast with even more blood sugar-controlling power, pair your oats with some protein and healthy fats, says Seth. Because these nutrients take longer to digest than carbohydrates, they help slow the release of oatmeal’s carbohydrates into your bloodstream.

It helps keep you strong

Half a cup of uncooked rolled oats contains about 55 milligrams of magnesium, which is 13% of the 420 milligrams our bodies need each day to function properly. This mineral participates in over 300 chemical reactions in your body. And many of those responses support bone and muscle health, keeping you strong as you age. Yet many of us don’t consume enough magnesium, which can increase the risk of osteoporosis and frailty, both of which can shorten your life.

Tips for enjoying oats

Oats aren’t just a great food to help you live longer. They are also delicious and satisfying. Here’s how to make more of them.

• Start with plain, unsweetened oats. Whole-grain rolled oats and steel-cut oats have no added sugar and negligible sodium. From here, you can add your own mix-ins and toppings.

• Add fresh fruit for a hint of sweetness. To avoid added sugar, skip the prepackaged instant oats and sweeten your oats with fruit. Bananas, berries, and other fruits are fiber-rich, sweet additions to your oatmeal that can help you cut back on other sweeteners you’d normally add, like maple syrup or honey, says Pasquariello.

• Add some protein. Because protein is digested slowly, it helps you feel fuller for longer. “I always try to add at least a full serving of yogurt and milk that I am [reaching] Aim for at least 20 to 25 grams of protein for oatmeal,” says Pasquarillo. You can get it with milk, yogurt, or protein powder. Or try some seeds, nuts, or nut butters for protein and healthy fats for added satisfaction.

• Add in a boost of fiber. Like protein, fiber helps keep you full. While oats do give you some fiber, supplementing them with fiber-rich add-ins can get you closer to your 25-gram daily goal. Add some fresh or frozen fruit, nuts, seeds, nut butter or ground flaxseed. In addition to fiber, they provide interesting textures to keep your taste buds happy.

• Bake it! Not a fan of oatmeal? “I recommend trying your hand at baked oatmeal if you want to get more oatmeal into your diet, but don’t mind the soggy texture of typical oat recipes,” says Kolesa.

• Make your porridge delicious. “If you’re feeling creative, try savory oatmeal with vegetables and eggs, or oatmeal risotto,” says Colesa. Or, try a vegetable-tofu topping cooked with your favorite spices, suggests Sheth.

Our experts

If you are looking for a nutritious breakfast cereal that can help you live longer, oatmeal is an excellent choice. As part of a balanced eating plan, it can help 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 fan of cereal? No worries! You can always bake it and cut it into squares for a warm, energizing breakfast.

Read the original article on EatingWell