Eat Oatmeal Every Day

We all love cereals, they’re one of our favorite breakfast foods and have been since we were little.

Therefore, a healthy switch would be a bowl of oatmeal!

A big bowl of oatmeal is your best option, as it’s the healthiest breakfast choice for anyone.

Oats are rich in vitamins, antioxidants, minerals and are the only food that contains avenanthramides, potent antioxidants with amazing cardiovascular benefits.

Carbs

Oat carbs are good for you because their fiber is intact and are released in your bloodstream much slower than the other types of carbs.

Also, 11% of the carbohydrates are fiber and 85% are starch, which is much different than the starch in other grains, it is higher in fat and viscosity, which is its ability to bind with water.

There are 3 types of starch in oats:

  • Rapidly digested starch (7%), that is quickly broken down and converted into glucose
  • 22% is slowly digested starch. This means your body breaks it down and absorbs it much slower.
  • Resistant starch (25%), which is not digested like other starch, but feeds good gut bacteria and helps digestion

Fiber

Oats contain both soluble and insoluble fiber, but are the richest in the soluble fiber beta-glucan.

This kind of insoluble fiber provides a number of health benefits, including the ability to lower your cholesterol, insulin and blood sugar levels.

The regular consumption of beta-glucans also lowers the risk of heart disease.

The soluble fiber suppresses appetite and leads to satiety, and slows down digestion.

Protein

Oats are a rich source of protein as well which is good because proteins make you feel full for longer and help build and maintain your muscles.

Oats contain a high-quality protein, the main protein being avenalin (80% protein), which is similar to the protein in legumes. It is also rich in the minor protein avenin, which is similar to gluten in wheat.

Fat

Whole oats are higher in fat than more grains and contain mostly unsaturated fatty acids.

Oats are health beneficial but before you start adding them to your diet here are a few things you should know:

  • You should control the portion of oats, as it is high in sugars. Eat small portions, and it will still keep you full.
  • Always buy rolled or steep cut oats and avoid the processed and instant ones as they’re loaded with artificial flavors and sugars which will only cause a spike in your blood sugar levels.
  • If you are celiac or sensitive to gluten, you should read the label carefully, and choose oatmeal processed in a gluten-free facility.
  • You can add some nutrient-dense toppings such as honey, nuts, seeds, maple syrup, fresh fruits, dried coconut and nut butter. Steer clear of sugary stuff like raisins or dried cranberries.

Add oats to your diet and enjoy of oats  health benefits!

 

Source : http://womandailytips.com