By Murrye Bernard

You have often heard about oatmeal's health benefits, and that it is perhaps the ideal breakfast with which to begin your day. Oatmeal is not only low in fat and cholesterol-free, it is inexpensive and easy to prepare. It can help to prevent cancer and heart disease, as well as aid you in managing your weight.

Oatmeal Health Benefits: Disease Prevention

Oatmeal contains two types of dietary fiber: soluble and insoluble fiber. Soluble fiber can reduce LCL cholesterol (the bad kind) without affecting HDL cholesterol (the good kind). Ingesting soluble fiber also prevents a sudden spike in blood sugar, a danger for diabetics. Insoluble fiber, which can't be digested, helps prevent constipation. Additionally, it helps fight cancer because it attacks certain types of bile acid and reduces their toxicity. Oatmeal also contains phytochemicals, which may help to prevent certain types of cancer, according to the American Cancer Society.

Eating oatmeal can help prevent heart disease and the Food and Drug Administration has lent its seal of approval since 1997. Recent research proved it might be even more effective at preventing heart disease than the FDA originally believed. According to Dr. James W. Anderson, a professor of medicine and clinical nutrition at the University of Kentucky College of Medicine, "Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices."

Oatmeal contains a small amount of protein, as well as a multitude of vitamins and minerals:

Vitamin E

Vitamin B complex

Zinc

Calcium

Selenium

Copper

Iron

Manganese

Magnesium

Oatmeal and Weight Management

Maintaining a healthy weight is an important strategy in preventing health problems. Eating oatmeal regularly helps you lose weight or maintain a healthy weight. The ideal serving size of oatmeal is one cup, cooked. Depending on what you add to it, this portion contains around 150 calories, making it a diet-friendly choice for breakfast. Avoid pre-packaged, flavored oatmeal, which contains excessive sugar, thus adding empty calories.Oatmeal is high in fiber, which aids in digestion and allows you to feel fuller, longer. Since it also stabilizes your blood sugar, you are less likely to snack on unhealthy, high sugar and carbohydrate snacks later in the day following a healthy breakfast of oatmeal. Consume oatmeal with a source of protein to give you optimal energy and keep you feeling fuller all morning.

Improving the Taste of Oatmeal

While the health benefits of oatmeal may be irrefutable, the taste might not appeal to everyone. Fortunately, there are several ways you can customize your oatmeal to improve the taste. Try making the oatmeal with milk in place of water. The texture will be richer and creamier, and you'll add protein and vitamin C, improving the health benefits as well. If you have a sweet tooth, add Stevia or Splenda to sweeten your oatmeal without adding calories. Alternately, you can add honey as natural sweetener.

Another way to add flavor to your oatmeal is by adding a flavored protein powder. The extra protein is beneficial, especially if your oatmeal breakfast follows an early morning workout. If you find the texture of oatmeal unappealing, add fruit. Tangy and sweet berries such as strawberries, blueberries and raspberries are good choices, as are sliced bananas. Fruit improves the taste and texture of oatmeal while adding additional vitamins, all without significantly increasing the calorie count.

Finally, if a bowl of oatmeal isn't appealing, no matter what is added, that's no excuse to miss out on oatmeal's health benefits. Try adding oatmeal to pancakes, or baking it into healthy desserts such as cookies or cakes

I have always liked oats..

I love my Quaker oats anytime anyday. Such a delight especially when enriched with fruits like banana, apple, carrot, mixed fruits and lots of milk. Takes you to heaven and back!