Eating breakfast regularly has been shown to help reduce the risk of developing type 2 diabetes, cardiovascular disease and obesity, according to UC Davis Health.
There’s also evidence that eating a healthy breakfast helps brain function, especially memory and focus, the University of California health provider said.
Now, new research has found that oats can boost longevity.
Fox News Digital spoke to two health experts about the claims.
Included in the test group of a recent study from the American Journal of Lifestyle Medicine was a 105-year-old woman.
One step in her daily routine was eating oatmeal, according to Dr. Mike Sevilla, a family physician at Salem Family Care in Salem, Ohio. (He was not associated with the latest study.)
“I also remember a study from about 10 years ago from the Journal of the American Medical Association in which the participants included oats in their diet,” said the doctor. “And the study found a decrease in premature death in those who regularly ate oats.”
Other studies on the health effects of oats show that it can lead to lower cholesterol levels and an improvement in blood sugar levels, which can lower the chance of heart disease and diabetes, Sevilla also said.
Oatmeal is easy to prepare, inexpensive and customizable to personal tastes; people can add ingredients such as fruit, nuts, seeds, nut butters and spices.
Here are four health benefits that oats offer.
1. Oatmeal can lower cholesterol and blood sugar
These health benefits typically reduce the chance of developing heart disease and diabetes, Sevilla said.
“We believe the mechanisms for this are reduced absorption of cholesterol in the body and better control of insulin in the system, which affects blood sugar levels in the body,” he explained.
2. Oatmeal can boost the immune system
The comforting breakfast favorite can help stave off winter colds and health problems.
“That’s because minerals like selenium and copper strengthen white blood cells — a type of cell that fights disease and infection,” according to Health Reporter, a medical information website.
Oatmeal components may also improve immune responses and may “fight pathogens, remove foreign substances, fight unwanted bacteria and prevent long-term disease,” according to Health Reporter.
3. Oatmeal can help with digestion
Not only are oats a healthy breakfast that’s satisfying and filling, but the digestive benefits can help your gut.
Oatmeal is a fantastic source of soluble fiber, Brittany Kingry, a registered dietitian who is the director of dietetics for CoreLife Novant Health in Charlotte, North Carolina, told Fox News Digital.
“Oatmeal contains beta-glucans, which are a form of soluble fiber that dissolves in water and turns into a thick gel-like substance in your gut,” she said.
“This will help slow down your digestion, increase the growth of good bacteria in your gut, and help decrease your blood glucose response and insulin response time.”
4. Oatmeal is nutrient dense
You can start your day feeling like a nutrition winner.
“Oatmeal is incredibly nutrient dense, full of numerous vitamins and minerals such as iron, zinc, phosphorus, magnesium, copper, folate and B vitamins, to name a few,” Kingry said.
Although oatmeal is a healthy breakfast choice that boasts nutritional advantages, too much of it can have some drawbacks, experts said.
“While oatmeal has wonderful benefits and is full of fiber, we need to be careful about how much and what type of oats we’re including in our diets,” Kingry warned.
Here’s what you need to know.
1. Oatmeal is considered a high carbohydrate food
For a better balance of food groups, Kingry recommended adding some protein to your breakfast menu.
“We need to make sure we don’t eat it by itself, but combine it with protein to help stabilize blood sugar,” Kingry told Fox News Digital.
“You can do this by adding nuts, protein powder (make sure you add extra water or it will become grainy) or nut butter to your oats or just by adding a lean breakfast meat on the side.
If a person has diabetes or insulin resistance, oats may not be the best choice because of the high amount of carbohydrates, Kingry said.
“They may benefit more from a protein-focused diet first thing in the morning and having ½ cup of oatmeal on the side if desired,” she said.
2. Too much oats can be problematic
Buying oats at the grocery store can be tricky, Kingry said.
Beware of those options with “added sugars or sugar substitutes,” she said. “It is always suggested to buy plain rolled oats to help limit the sugar content.”
Another thing to note, Kingry said, is that while oats are naturally gluten-free, some oats can become contaminated during processing or handling.
Instead, individuals “looking for gluten-free options should pay attention to labeling for brands that are certified gluten-free.”
Kingry recommended sticking to the serving size (1 packet or ½ cup uncooked) that is described on the label of purchased oatmeal.
“It’s very easy to overconsume,” she warned.
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