There have been very positive responses to our proposal for reducing the country's rice consumption by not serving steamed rice for breakfast. According to government statistics, 80 percent of Filipinos depend on rice as their staple; to get that portion of the population to skip rice for breakfast would leave a dent in our nation's annual rice consumption.

But the big question is—without steamed rice, what do we serve the family that is easy to prepare, inexpensive, and liked by all? The answer is easy: oatmeal.

Oatmeal developed a nerdy reputation as baby food and a bland diet when on our sickbed. But that reputation has changed—oatmeal is now "classy and sophisticated" and served in gourmet-class recipes at the finest resorts and restaurants in the world.
Oatmeal is a preparation of oats that have been de-husked, steamed, and flattened, or a coarse flour of hulled oat grains (groats) that have either been milled (ground), rolled, or steel-cut. Ground oats are also called white oats. Steel-cut oats are known as coarse oatmeal, Irish oatmeal, or pinhead oats.

Oatmeal, as a substitute for rice, can be cooked into Arros Caldo, Champorado, sweet Guinataan with coconut milk. Aside from being a substitute for rice, what elese is it good for? What are the benefits of oatmeal?

Oatmeal is full of antioxidants, helps maintain blood sugar, lowers cholesterol, contains vitamins and minerals and helpful bacteria, and provides fiber, relieving constipation.

Among the many science-backed health benefits of oatmeal are weight loss, decreased risk of heart disease, and lowered blood sugar.

Oatmeal is a very popular breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk. Full of nutrients and fiber, oats are one of the most nutritious whole-grain foods that a person can consume.
In this article, we list the potential benefits of oatmeal and provide its nutritional information. The benefits include:

Providing antioxidants. 

Oatmeal contains high levels of antioxidants, which can improve blood flow in the body. Specifically, it contains polyphenols, which are plant-based compounds that are rich in avenanthramides. Avenanthramides are a type of antioxidant that exists almost exclusively in oats.
Avenanthramides can benefit people by increasing the production of nitric acid, which can lower blood pressure, and improving blood flow, reducing inflammation and itching.

Improving insulin response and reducing blood sugar
Oatmeal contains a soluble fiber called beta-glucan that can help improve insulin response and possibly reduce blood sugar too. People with type 2 diabetes may find that incorporating oatmeal into their diet helps them manage their blood sugar levels, as long as they do not add extra sugar to the dish. A review of research on the benefits of oatmeal for people with type 2 diabetes found that oatmeal has a positive effect on blood sugar control.

Improving cholesterol levels
Eating oatmeal can reduce total cholesterol levels.
There is some evidence to back up the claim that oatmeal can support healthy cholesterol levels due to its beta-glucan content.

Promoting healthful bacteria in the digestive tract 

The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

Managing weight 

Oatmeal is rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods. Feeling full can help a person reduce their portion size and achieve their weight loss goals. Researchers looking at the effect of oatmeal on appetite concluded that it increased fullness and decreased the desire to eat for the next 4 hours.

 

Reducing the risk of asthma 

Asthma is a common condition that often develops during childhood. There is some evidence to suggest that specific foods can be a risk factor for developing asthma, while others may reduce the risk.For example, a study of 3,781 children determined that those who ate oats as one of their first foods were less likely to develop asthma by the age of five years. 

Relieving constipation 

Constipation is a common gastrointestinal problem that affects almost everyone at some point.
The fiber in oatmeal can help keep waste in the gastrointestinal tract moving, which can relieve or prevent constipation.

Nutrition
According to the United States Department of Agriculture, one cup of cooked oatmeal contains:
166 calories
5.94 g of protein
4.00 g of dietary fiber
3.56 g of fat
 

How to make oatmeal
Oatmeal is available in several different varieties.

Unless the packaging says otherwise, people can make oatmeal by boiling the oats in cow’s milk, plant-based milk, or water. Cooking times will vary and can range from 10 to 60 minutes.

To cook oatmeal, a person should follow the instructions on the packaging. The steps will usually involve:

Bringing 1.5 cups of milk or water to the boil, stirring in one-half of a cup of oats, reducing the heat to medium, simmering for 10 to 20 minutes for steel-cut, crushed, or rolled oats, simmering for 50 to 60 minutes for oat groat, stirring in additional optional ingredients, such as spices or sweeteners.

Oatmeal is one of the most nutritious breakfast foods. It may help a person lose weight, reduce the risk of heart disease, and lower blood sugar levels.

It is best to choose varieties of oatmeal that are less processed and to limit added sugar.
Use rolled oats, also known as old-fashioned oats, to make a fast, delicious bowl of oatmeal. If you’re craving something nice and hot for breakfast, or maybe to warm you up on a chilly, rainy afternoon, you can whip up this timeless classic bowl of porridge in no time. Once you prepare the oats, your bowl of oatmeal is a perfect base for you to top with whatever sweet and nutritious additions you like. Keep it simple or get creative to wow your tastebuds—or your breakfast guests!