Oatmeal is a popular grain used in breakfast cereals, breads and desserts. With just 150 calories in a 1/2-cup serving, oatmeal is also nutritionally dense without added fat or sugar, in its natural form. The same serving of oatmeal has only 3 g of fat and 1 g of sugar but a healthy 4 g of dietary fiber. Oatmeal can be incorporated into nearly any plan for healthier eating or weight loss and can be enjoyed in a wide variety of ways. Check with your doctor before making significant dietary changes.
Dietary Fiber
A 1/2-cup serving of plan oatmeal contains nearly ten percent of your recommended daily amount of dietary fiber, based on a 2,000-calorie per day diet. MayoClinic.com explains that a diet rich in fiber can help decrease your risk of several chronic and preventable illnesses. These include cardiovascular disease, diabetes and high blood pressure. Dietary fiber is also essential for lowering cholesterol and regulating your bowel functioning. If you're trying to lose weight, adding more dietary fiber to your diet can help you feel fuller with fewer calories. Fiber helps slow digestion and keeps your stomach fuller for longer after a meal.
Vitamins
One serving of plain oatmeal provides your body with 2 percent of your daily amount of riboflavin and 10 percent of your daily thiamine. Riboflavin, also known as vitamin B-2, is important for proper functioning of your metabolism. Additionally, this water-soluble vitamin acts as an antioxidant compound, neutralizing damaging substances called free radicals. Thiamine, also known as vitamin B-1, helps your body process sugars into fuel. Inadequate amounts of this vitamin can lead to impaired cardiovascular and neurological functioning. PubMed Health adds that whole grain products such as oatmeal are some of the primary sources of this vitamin.
Iron
Iron is a mineral essential for the transportation of oxygen in the blood to organs and tissues. A single serving of oatmeal contains 10 percent of your daily recommended amount. According to Ohio State University, any food that provides a minimum of 10 percent of the daily recommended allowance of iron is considered a good source of this mineral. Without enough iron, you may experience symptoms of anemia, a condition characterized by symptoms such as fatigue and shortness of breath upon exertion.
Unsaturated Fats
A serving of oatmeal contains just .5 g of saturated fat and 1 g each of poly and mono-unsaturated fats. MayoClinic.com explains that both monounsaturated and polyunsaturated fats provide benefits to your body by decreasing your risk of developing cardiovascular disease. Polyunsaturated fats may also lower your risk of adult-onset diabetes. The relatively small amount of saturated fat found in oatmeal is equivalent to approximately 2 percent of your daily allowance for this kind of fat.
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