Oats are a staple food for many households, but did you know these can cause heartburn? Surely it has all the required vitamins, nutrients, minerals, and fiber but some studies say it can harm your sensitive stomach. Does this mean it might be the end of an era for oatmeals and oats? Let’s find out.
In this blog, we are going to unveil the connection between oatmeal and heartburn, to get the answers whether or not oats can directly cause heartburn, or is it just a rue. We will also be discussing its amazing benefits and some easy-to-do recipes for children and single adults.
So, if you are someone who likes to have a healthy meal for breakfast, or want to know the side effects of oats, then this blog is for you.
Link Between Oatmeal And Heartburn
Oats are slightly acidic and have a pH between 6.2 and 6.6. pH 7 is considered a neutral measurement. Everything below 7 is acidic and everything above is alkaline. Although oats do not cause heartburn in most people, they produce acid and therefore can cause heartburn, especially in individuals with stomach problems.
Acid-forming foods increase the amount of acid in your stomach during digestion, causing more acid reflux. In contrast, alkaline and alkaline-forming foods help neutralize stomach acid and soothe the digestive system. Because oatmeal produces acid, it can cause heartburn in some people.
But everyone’s symptoms are different, and some people may tolerate it better than others. Additionally, most people do not experience acid reflux symptoms after eating oatmeal.
Since oatmeal is rich in fiber, it absorbs more acid in the stomach, making it safe for humans. If you find that oatmeal causes high blood pressure, you can try eating less of it or add alkalizing fruits.
Although many fruits and dried fruits are acidic, alkaline varieties include apricots, apples, kiwis, dates, nectarines, oranges and grapefruits. Nuts are also an alkaline food, but they can cause heartburn in some people. Do not add sugar or oil as this may cause acidity.
Oatmeal also contains soluble fiber, which can cause bloating, gas, and stomach pain. Fiber helps control cholesterol and absorb stomach acid, but consuming too much fiber too quickly can cause bloating.
Health Benefits Of Oatmeal
The nutritional value of oatmeal contains important minerals like calcium, folate, vitamin B1, iron, copper, zinc, and fiber. Apart from this it is rich in protein and carbs and is low in calories. Below are the health benefits of oatmeal that one can enjoy.
Helps Prevent Type 2 Diabetes
According to research published by the National Institutes of Health, oats are beneficial for people with type 2 diabetes. It decreases the blood sugar level in the body.
The soluble fiber beta-glucan forms a thick gel in the stomach, delaying the absorption of sugar after a meal. All of these grains also have a low glycemic index and moderate glycemic load, which reduces insulin resistance and controls blood sugar.
Increases Your Immunity Response
Oats help strengthen immunity due to many nutrients. According to the University of San Antonio Health Sciences Center, oats help protect the immune system. Beta-glucan fiber helps neutrophils kill many bacteria and viruses.
Promotes Heart Health
Oats have many health benefits and are rich in powerful antioxidants. It is also a good source of polyphenols. The main antioxidants found in oats are bird alkaloids.
According to research by Harvard University, oats have many benefits for the heart. Antioxidants are known to improve heart health and reduce the risk of many heart diseases.
Antioxidants also reduce free radicals and increase nitric oxide, which helps strengthen blood vessels. It promotes good blood flow, thus reducing the risk of heart disease and improving heart function. It supports heart health by helping lower LDL, bad cholesterol, and total cholesterol.
Encourages Weight Loss
We all know that oatmeal is the best food for weight loss as it is rich in the soluble fiber beta-glucan, which causes a feeling of fullness and reduces appetite. Oats can also reduce calories, thus achieving the weight loss goal.
It also contains YY peptide, which promotes low-calorie consumption and reduces the risk of weight gain. If you want to learn how to consume oats to lose weight, prepare oats with water and some salt. You can have breakfast or dinner. It makes you feel full quickly and reduces your hunger.
Good For Skin
Oatmeal can keep the skin hydrated and supple. The nutrients it contains help treat acne and reduce excess oil on the skin. Since oats have antioxidant and anti-inflammatory properties, they help keep the skin healthy.
It is also effective in treating acne and acts naturally. Its outer peel can be used as an exfoliant to remove dead skin and give you radiant skin. It also helps get rid of itching and other allergies.
Easy Recipes For Oatmeal
The one thing about oats is that it is a versatile ingredient for any dish. Whether it is sweet, savory, or a mix of both, you can have oats any way you like.
Here are some of the recipe ideas for oats that you can try:
- Savory oatmeal risotto
- Peanut butter and jelly oatmeal
- Strawberry and blueberry oatmeal bowl
- Oatmeal-crusted chicken tenders
- Savory oats with poached eggs and spinach
- Energy bites with oats and almonds
- Oatmeal pancakes
- Banana and nut oatmeal
- Apple and cinnamon oatmeal
Conclusion
Oats can cause bloating and gas, but they also improve your heart health, and immunity, and help with your diabetes condition.
They are easy to make and taste delicious. If you have a busy schedule then you can make overnight oats and have them for your breakfast. With added fruits and nuts, your oatmeal can be a start to your hectic and tiring day.
Another good thing about oats is that they help to reduce weight and are good for your skin health. You can always look at that perspective when you are making oats the next time. So, savor the malicious dishes any time you want.
