If you happen to love cereals, you ought to know that most of them are packed with hidden sugar, processed carbohydrates, artificial colors, and preservatives.
Thus, a healthy alternative would be an oatmeal bowl!
To consume oatmeal for breakfast is one of the healthiest things you can do for yourself. Oats are full of antioxidants, minerals, and vitamins, and are the exclusive source of avenanthramides, antioxidants with potent heart-improving components.
Only 117 calories are contained in a 30g portion of raw oats, and by weight, contains 66% carbohydrates, 17% protein, 7% fat, and 11% fiber. This is what this means regarding your well-being:
The oat carbs are advantageous due to their intact fiber intact and require more time to release into the bloodstream.
Moreover, 11% of the carbohydrates are fiber and 85% are starch, which is an entirely different situation than when it comes to the starch in other grains, it contains more fat and has a bigger viscosity, which is its power to connect with the water.
Oats contain three kinds of starch:
Quickly digested starch (7%), that is rapidly processed and transformed into glucose
Slowly digested starch (22%) which is more slowly processed and absorbed
Resistant starch (25%), which is not processed such as other starch, however it feeds the beneficial gut bacteria and boosts the digestion
Oats offer both soluble and insoluble fiber, nevertheless they contain the richest soluble fiber beta-glucan. It provides numerous health benefits, reduces the cholesterol, along with the blood sugar and insulin, simultaneously stimulating the excretion of bile acids.
The frequent intake of beta-glucans reduces the risk of heart conditions as well. The soluble fiber suppresses appetite and causes satiety, as well as slows down the digestion.
Protein offers a sense of satiety, and constructs and maintains muscle. Oats are known for their high-quality protein, avenalin (80% protein) being the main protein, which is similar to the protein contained in legumes. It is also high in the minor protein avenin, which is like the gluten in wheat.
Whole oats contain much more fat than most grains and it is mostly unsaturated fatty acids.
Yet, these are the most valuable things you ought to know when purchasing and eating oatmeal:
— You should avoid instant and processed oatmeal, as well as the amount of oats you consume, as it is high in sugars. Have small portions, and it will still keep you satisfied.
-Add nutrient-dense toppings, like seeds, nuts, fresh fruits, honey, maple syrup, dried coconut, nut butter, and avoid toppings that contain a lot of sugar such as dried cranberries, or raisins.
All that’s left to do is enjoy your bowl of oats and the countless health benefits it provides!