Have you ever tried having breakfasts but somehow it just doesn’t really sustain you through your morning? In fact, it is not really healthy as you think it is. Toast bread with margarine, morning granola snack bars that is loaded with chips and bananas, packed cereals , non fat sweetened yogurt, pancakes and waffles topped with maple syrup, packed pastries so you name it. All this so called quick and easy breakfast actually has no nutritional benefits at all. I mean take toast bread with margarine for an example. It may seem like a good breakfast choice, since it doesnt contain saturated fat or sugar. However, the flour in most bread nowadays are refined. Means it provides you with just a FEW nutritients and a LITTLE fiber. And because it is high in refined carbs and low in fiber, it could actually spike your blood sugar levels very fast!. As a result, you’ll end up leading yourself to a rebound hunger ( means eating a lot more for your next meal). And as for margarine, well it is Trans fat. So, take a guess. All this could further lead to weight gaining and heart disease.
Through my recent years, i have found that oats has been the most satisfying and beneficial meal to have in a day. Why? It’s affordable, cooks in flash, good nutritional values ( i will elaborate more later on ), easy to make ( no special techniques required absolutely!), simple and easy to digest, feels light but has the power to keep you full enough and most of all it doesn’t taste bad at all!
Before heading into a more deeper understanding why oats really that great. Lets have a view of their nutritional profile. By your regular 1 cup of oats it usually contains 607 calories, 10.76 grams of fats, 103.38 grams of carbohydrates and 26.35 grams of proteins.
Here’s a further breakdown and a brief explaination of Beta Glucan.
Carbs actually makes up 66% of oats and it is very low in sugar and about 11% of the carbs are fiber and 85% consist of starch. Basically, the carbs in oats are mostly made up of starches and fiber. And more often we see in our cold storage oats labelled with the term ” lower down cholesterol levels”. And actually much of research into cholesterol lowering effect is around a soluble fibre called oat Beta- Glucan and is particulary concentrated in the outer layers of grain. Beta Glucan works by dissolving inside the digestive tract where there it forms a thick gel- a bit like wallpaper paste due to its soluble form. The gel it forms actually in turn binds with excess cholesterol within the gut and prevent these substances from being absorbed into the body. As a result, the gel and cholesterol will then be excreted as part of the body waste. Hence why oats are perfect because these Beta- Glucan is found abundance in it. Since, its abundant, it reduces cholesterol especially LDL ( or better name as the bad cholesterol ).
As for protein, oats are very good source of protein too!. The major protein in oats are called Avelin ( 80%). [ facts: derived from its genus name Avena ] . In fact, oats are the only cereal containing globulin or legume like protein. According to WHO research, it says that oat protein is also equivalent in quality to soy protein, meat and egg protein!
Fats? Well no doubt oats has more fats than other grains if you were to compare. But most consist of unsaturated fatty acids. Plus its gluten free!
So far, we already have both 2 nutrients that is associated with satiety. Which in turn keeps us full and diet on tract. Hence, avoiding junk binge and devouring on excessive food ( rebound hunger ).
Dont forget the many minerals and vitamins that oats have. Oats are abundant with manganese, phosphorus, potassium, calcium , Iron, Zinc, and vitamins such as vitamin B, E and K. All plays an important role in our body metabolism respectively.
Besides, having all the nutritional benefits that oat offers. It also has been proven to boost our immune system. They increase host immune defense by activating complement system, enhancing macrophages and natural killer cell function. Hence, fighting off viruses, bacterias, fungi and parasite.
In conclusion, oats are no doubt the best breakfast to have in the morning.
- Lowers Cholesterol
- Reduces blood sugar and insulin response
- Relieved constipation
- Improve Immune system
” To obtain the biggest health benefit from oats, some say you have to eat them raw or moistened/simmered with water. Some say, cooking will take the beneficial out of oats. ”
I believe, having to eat moistened oat is of course the best way. However, it doesnt sound all that appetizing. And to maintain eating it regularly, of course adding some other healthy ingredients would be better. As much as you think you are perhaps removing some of their nutrional benefits, you aren’t really reducing much in a nutrional perspective.
Oats tips for that special kick
Experiment with different recipes.
- Old fashion way. Ingredients: Milk and honey. *usually using old fashion oats.
- Apple pie oatmeal. Ingredients: sliced almonds, dash of cinnamon and nutmeg with a spoonful of honey. Add dices apples on top. *old fashion oats or steel cut oats
- Slow cook oatmeal with pumpkin. Ingredients: milk, water, pumpkin puree, brown sugar, vanilla, pumpkin pie spice, and salt and mix until combined. Serve topped with pecans, maple syrup, and more salt, if desired. *old fashion rolled oats
- Almond and banana oatmeal. Ingredients : Almond unsweetened milk, honey, honey ( optional ), almond butter *old fashion oatmeal
- Antioxidant oatmeal . Ingredients : Greek yogurt, honey, strawberries, berries, water, dash of vanilla extract * old fashion oats
- Rich chocolate oatmeal: Ingredients: Almond milk ( optional )/ Milk , cocoa powder, dried cranberries ( for extra crunch), dash of vanilla extract. * old fashion oats
- Or if ure tired of making oat porridge. Try baking it! Try making Apple Cinnamon Baked Oatmeal. tips: add less sugar of course.
In fact there’s so many ways to spice up your oats. And having them regularly really does wonders!.
Click the link down below to know the types of oats.