If you are a person that loves cereals, then you should know that most of the cereals are full of hidden sugars, artificial colors, preservatives and refined carbohydrates.
Therefore, we suggest that you switch to a bowl of oatmeal for breakfast.
Oatmeal is one of the healthiest breakfast choices that you can possibly make because oats are packed with minerals, vitamins, antioxidants and they are also a source of antioxidants and avenanthramides with strong heart properties.
A 30 grams portion of raw oats contains about 117 calories, and it contains 17 percent protein, 7 percent fat, 11 percent fiber and 66 percent carbohydrates. What does this mean in terms of your health?
The carbs that oats contain are very beneficial because they release much slower into the bloodstream. 11 percent of the carbs are fiber and 85 percent are starch, which is very different than the starches in other grains, and they are higher in viscosity and fat, which is essentially its ability to bind with water.
Oats contain 3 starch types:
- Around 7 percent of rapidly digested starch, that is quickly broken down and then converted into glucose.
- 22 percent of slowly digested starch, which is slowly broken down and then absorbed
- 25 percent of resistant starch, which cannot be digested like other starch, but it helps the digestion and it feeds good gut bacteria.
Oats are packed with both insoluble and soluble fiber, and they are richest insoluble fiber beta-glucan. Fibers offer tons of health benefits, as they lower cholesterol, and they stimulate the excretion of bile acids. They can also regulate the levels of blood sugar and the levels of insulin.
By regularly consuming beta-glucans, you can lower the risk of heart disease. The soluble fiber will suppress your appetite and it will lead to slower digestion and satiety.
Proteins maintain and build the muscle, and they also provide the feeling of satiety. Oats contain proteins of high-quality, and the main protein is called avenalin, which is very similar to the protein that is found in legumes. It is also very rich in avenin, which is a minor protein that is extremely similar to the gluten that can be found in wheat.
Whole oats are much higher in fat than most grains, and they contain unsaturated fatty acids.
The most important things to know when buying and eating oatmeal are:
- You need to avoid processed and instant oatmeal because it is packed in artificial flavorings and sugars, which can cause the levels of your blood sugar to spike. You need to choose rolled or steep cut oats, which will ensure that the glucose is released steadily into your bloodstream.
- You need to control the portion of the oats because they are high in sugars. You need to eat small portions, and they will still keep you full.
- You can add toppings that are high in nutrients like nuts, seeds, honey, maple syrup, fresh fruits, nut butter, dried coconut and avoid sugary toppings like raisins or dried cranberries.
- If you are sensitive to gluten, you need to carefully read the labels, and then choose oatmeal that has been processed in a gluten-free facility.