Cereals are a famous meal for breakfast. Almost everyone loves cereal even though it is not the healthiest choice. It contains sugar, refined carbs, preservatives, and artificial colors too. So, what can we eat instead?
Oatmeal is always a perfect choice for breakfast. It will give your body a high amount of vitamins, minerals, and antioxidants. Avenanthramides are antioxidants that can be found only in oats. These antioxidants are great for cardiovascular health.
If you eat oatmeal, then you should not worry about your weight. One portion contains only 117 calories, 66% carbs, 17 % protein, 11% fiber, and 6% fat. The carbs that you get from the oats are actually good for you because they preserve the fiber and enter the bloodstream very slowly compared to the rest of the carbs. 85% of the oat carbs are starch and have higher viscosity and also more fat content.
The starch in oats is divided into 3 types:
- 7% of them are digested quickly. The body can break them down easily turning them into glucose.
- 22% of them are slowly digested because the body breaks them and absorbs them slowly.
- 25% of them are resistant because the body doesn’t digest them but keeps them as food for the good gut bacteria and makes digestion easier.
Oats are rich in beta-glucan which is a soluble fiber. But they also contain insoluble fiber that provides numerous health benefits. It lowers cholesterol levels, as well as blood sugar and insulin levels.
Consuming beta-glucans regularly lowers the risk of developing cardiovascular diseases, and suppresses the appetite making you feel full longer.
Oats are a great source of high-quality proteins that help you to build muscles. Avenalin is one of the protein types that are found in oats and is similar to the one found in legumes.
Whole oats have high levels of fat, more than other grains. They also have a lot of unsaturated fatty acids.
Some things are good to know before eating oats:
- Instant and processed oats have sugars and artificial flavors that will only cause the blood sugar levels to rise.
- Don’t eat too much oatmeal due to its high amounts of sugar. A small portion of it will make you feel full.
- You can eat oats with honey, seeds, nuts, fresh or dry fruits, maple syrup, nut butter, or coconut. Be careful with raisins and dried cranberries because they are full of sugar.
- When you buy oats, make sure that they are gluten-free, especially if you are sensitive to gluten or have celiac disease.
Considering all of its benefits, don’t hesitate to eat oatmeal more often. It will have positive effects on your overall wellbeing.