Oatmeal, or oat porridge as it is used to be called in the U.S., Australia and parts of Canada, is made of hulled oat grains that are either ground, steel-cut, or rolled. Oatmeal can be eaten either uncooked, as in muesli, or cooked, as porridge.
Oatmeal is an essential food that is able to provide our body with the necessary daily dose of vitamins and beneficial nutrients. These nutrients and vitamins are required by our body in order to stay health and in a good condition.
Oatmeal is mainly recommended to be consumed for breakfast as it fuels our body with energy and provides the nutrients necessary to start the day in a good mood.
Health benefits of the oatmeal
- Lowers the bad cholesterol
Consumption of oatmeal on daily basis can lower the blood cholesterol because of the content of beta-glucan. Oats also contain variety of Omega-3 and linoleic acids (good fat) which help the prevention of high levels of bad cholesterol.
- Reduces the risk of heart disease
Food and Drugs Administration claims that oatmeal can reduce heart disease risk when combined with low-fat milk. The reason for this risk reduction is again due to the beta-glucan in the oats.
- Stabilizes blood-glucose levels
By consuming oats on daily basis you can control the digestion of starch and maintain the blood sugar levels of your organism. Because of the high content of complex carbohydrates and water-soluble fiber, slow digestion is encouraged and thus the result is stabilized blood-glucose levels.
- Good for the nervous system
As oats is rich in Vitamin B, this means that this power-food can help us maintain the optimal functioning of the central nervous system.
- Helps the weight loss
The fibers in the oatmeal make you feel full, and therefore if you consume it for breakfast you are going to avoid cravings, and later you are going to eat less, and as a result you will lose weight.
- Improves digestion
Oats is rich in slow digestion carbs and you do not need to eat large portions. Oatmeal reduced the bile acids and as a result it facilitates the intestinal transit and therefore constipation is avoided. Oats is excellent for people who are on a weight loss diet.
Ideas how to consume oatmeal
- Oatmeal cookies
- Add oats to milk, yogurt… (as if oats were cereals)
- Mix oats with milk and prepare oats pancakes
- Use oats as breadcrumbs instead of bread when grilling meat, fish or vegetables
- Bake oats bread
- Add cooked oats into your salads
- Add oats to your favorite fruit or vegetable smoothie
Recipes with oats for everyday consumption
- Banana-Nuts Oatmeal Smoothie
- Chopped walnuts
Put the oats into the water and let it stay for at least 15 minutes. After that put that in a food processor and add the banana, chopped walnuts and the cinnamon, and blend it until homogenous.
- Classic oats recipe
- 1 tablespoon of chia seeds
- Pinch of salt,
- ½ cup rolled oats,
- 1/3 cup Greek yogurt,
- 2/3 unsweetened milk,
- 0-2 tablespoons honey or maple syrup
- ½ teaspoon vanilla extract.
Whisk together all these entire ingredients in a mid-sized mixing bowl. Then put it into a jar, close it tightly and refrigerate it for at least 4 hours (preferably overnight before eating).
Remember that eating oats every day is beneficial for your health bod condition. Also have in mind that oats is best if consumed in the morning for breakfast.