Oatmeal and green apples are two incredibly healthy foods that offer a wide range of health benefits when consumed together. Oatmeal is a whole grain that is rich in fiber, protein, and important vitamins and minerals. Green apples are a crunchy, sweet fruit that contain antioxidants, vitamin C, and numerous other nutrients. Combining oatmeal and green apples creates a powerhouse breakfast or snack that can boost your overall health in many ways. In this article, we will explore the top benefits of eating oatmeal and green apples and explain why this food duo is so good for you.
Oatmeal Nutrition Facts
Oatmeal is one of the healthiest whole grain breakfast choices you can make. Here is an overview of the key nutrients found in a 1 cup serving of cooked oatmeal (234 calories):
| Nutrient | Amount |
|---|---|
| Fiber | 4g |
| Protein | 6g |
| Manganese | 63% DV |
| Phosphorus | 24% DV |
| Selenium | 11% DV |
| Copper | 10% DV |
| Magnesium | 8% DV |
As you can see, oatmeal is a great source of fiber, protein, manganese, phosphorus, selenium, copper, and magnesium. The fiber in oatmeal can help lower cholesterol levels and improve digestive health. The minerals help support bone health, blood sugar control, immunity, and energy levels.
Green Apple Nutrition Facts
Green apples are one of the sweetest and crunchiest apple varieties. Here are some of the key nutrients found in a medium green apple (148 grams):
| Nutrient | Amount |
|---|---|
| Fiber | 3.6g |
| Vitamin C | 14% DV |
| Vitamin K | 5% DV |
| Potassium | 200mg |
| Copper | 7% DV |
Green apples provide fiber, vitamin C, vitamin K, potassium, and copper. The fiber aids digestion while the vitamins and minerals support immune function and bone health. Apples also contain various antioxidants like quercetin that can help combat inflammation and reduce disease risk.
Benefits of Oatmeal and Green Apples
Here is a detailed look at some of the top health benefits associated with eating oatmeal and green apples:
1. Improves Heart Health
One of the biggest benefits of oatmeal and green apples is improving overall heart health. The fiber found in both oats and apples has been shown to help lower LDL “bad” cholesterol and blood pressure levels. The potassium in apples supports healthy blood pressure as well. Lowering cholesterol can reduce your risk for heart disease.
2. Aids Weight Loss
Oatmeal and green apples are nutrient-dense foods that can support weight loss efforts. The fiber keeps you feeling fuller for longer after eating. One study found that eating an apple before a meal can reduce calorie intake during the meal by 15%. Oatmeal is also rich in beta-glucan fiber that increases satiety. Eating more filling high-fiber foods can prevent overeating.
3. Controls Blood Sugar
The combination of oats and apples provides an excellent mix of complex carbs and fiber that helps control blood sugar spikes. Steel cut oats and old fashioned oats have lower glycemic indexes, meaning they do not raise blood sugar rapidly. The polyphenols found in apples may also help regulate insulin and glucose levels. Keeping blood sugar stable is important for appetite control and preventing diabetes.
4. Boosts Digestion
The 5-6 grams of fiber in a breakfast of oatmeal and an apple provides bulk that promotes regularity and healthy digestion. The fiber aids in moving food through the digestive tract and can relieve or prevent constipation. The pectin fiber in apples acts as a prebiotic to feed the good bacteria in your gut microbiome as well. Overall improved digestion provides many benefits for wellbeing.
5. Supports Immune Function
Oatmeal and green apples contain numerous nutrients that help support a healthy, strong immune system. The antioxidants in apples fight inflammation and damage from free radicals. The vitamin C content in an apple provides immune cells with antioxidants to perform their functions. Oatmeal also contains immune supportive minerals like manganese, selenium, and copper.
6. Boosts Energy Levels
The complex carbohydrates in oatmeal provide a steady source of energy rather than a blood sugar spike and crash from simple carbs.Apples contain natural fruit sugars that also deliver sustained energy. The mix of protein, fat, and fiber in oatmeal also helps you feel fuller and more energized until your next meal.
7. May Reduce Cancer Risk
Some research indicates that the nutrients and compounds found in oats and apples could potentially help lower risk for certain cancers. The antioxidants in apples may help protect cells from damage linked to cancer. Oats contain fiber and phytochemicals that show anti-cancer activities as well. More studies are still needed, but the cancer fighting potential is promising.
8. Improves Skin Health
The nutrients in oatmeal and green apples can provide benefits for skin health. The antioxidants fight damage from UV radiation and pollution that ages skin cells. Vitamins C and E in apples support collagen production for smooth, firm skin. The polyphenols in apples may also help protect against sun damage. Oatmeal also contains anti-inflammatory and antioxidant compounds that improve skin.
Tips for Eating Oatmeal and Apples
It’s easy to incorporate oatmeal and green apples into your regular diet routine. Here are some tips for enjoying this healthy duo:
– Make a bowl of oatmeal and top with diced green apple and cinnamon. Add some walnuts or almond butter for healthy fat.
– Bake an apple and stuff with oatmeal, raisins, pecans, and maple syrup for an easy dessert.
– Add diced apple to your oatmeal while cooking for extra flavor and texture.
– Make overnight oats with applesauce and fresh apple slices mixed in.
– Use applesauce instead of oil or butter in oatmeal cookie and muffin recipes.
– Blend oatmeal and chopped apples together into pancake or waffle batter.
– Add oatmeal to meatballs or burgers for extra fiber and texture.
– Whip up a green apple and oat smoothie with yogurt or milk for breakfast.
Conclusion
Eating oatmeal and green apples together provides a wealth of nutritional benefits. The fiber, protein, vitamins, minerals, and antioxidants in this food duo help boost your heart health, aid digestion and weight loss, control blood sugar levels, support your immune system and energy levels, and even potentially reduce risk of chronic diseases like cancer. Adding oatmeal and green apples to your diet is an easy way to create a very healthy balanced meal or snack. Experiment with different recipes and preparation methods to find your favorite way to enjoy the many health perks of this nutritious food combination.
