Reasons to consume oatmeal every morning 2023
Reasons to consume oatmeal every morning 2023
Oatmeal is not only a very easy food to prepare but is also known for its health benefits. Find out why you should include it in your breakfasts.
There are several reasons why it is very convenient to consume oatmeal every morning. And it is that this cereal is one of the foods that cannot be missing in breakfasts, not only because of the ease with which it is prepared but also because of its health benefits.
In addition to being very versatile, it stands out, above all, for its nutritional and energetic contribution, which gives the body the strength to carry out the activities that occur throughout the day. Next, we detail its properties to encourage you to include them in your diet. Take note!
Benefits of consuming oatmeal every morning
Oatmeal is a food that goes well at any time. However, thanks to its energy contribution, it is best to consume it for breakfast. You can enjoy it in your smoothies or eat it as a cereal with fruits like strawberries and blueberries. Could you keep reading and learn all its benefits?
Its contribution to micronutrients is high.
- Provides energy
Consuming oatmeal every morning helps you start the day off right and gives your body extra strength to perform daily activities. According to a review published in the Journal of Food Science and Technology, the lipids contained in this food are an excellent source of energy and unsaturated fatty acids.
- Increases the feeling of satiety
Another of the benefits of this cereal is that it helps you feel full longer after consuming it. Research from the Journal of the American College of Nutrition indicates that oats reduce appetite and increase satiety.
This translates into a lower caloric intake. Often, the mid-morning spike is caused by not eating an adequate breakfast that satisfies hunger. So, to avoid eating too much, encourage yourself to include this food in the first meal of the day.
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- It helps maintain a healthy weight
As we mentioned in the previous point, oats help maintain a feeling of satiety for a long time. This is beneficial for weight control, as the intake of high-calorie foods is reduced.
Regarding this, a study published in Plant Foods for Human Nutrition suggests that consuming this food daily could help reduce obesity and abdominal fat and improve liver function. In addition, it would be an adjuvant for metabolic disorders.
- Has antioxidant potential
Antioxidants are molecules capable of preventing and delaying oxidative damage that occurs in other molecules due to the action of free radicals. In other words, it promotes cell control to prevent premature ageing and the appearance of degenerative diseases.
According to a Harvard TH Chan School of Public Health publication, oat flakes contain a series of plant chemicals called phenolic compounds and phytoestrogens that act as antioxidants and help reduce the effects of chronic inflammation associated with cardiovascular diseases.
- Promotes cholesterol and glucose control
Oatmeal is a well-known food for its ability to inhibit cholesterol absorption and keep it under control partially. This is possible thanks to its beta-glucan content, a polysaccharide that can stimulate the immune system.
Also, as an article from the Mayo Clinic mentions, a serving of oatmeal at breakfast provides 3 to 4 grams of fibre and 5 to 10 are needed to lower LDL (bad) cholesterol in the blood. So if you add fruits like a banana or some blueberries, you will get the necessary amount of this component.
On the other hand, a study published in The British Journal of Nutrition regarding the effects of eating this cereal on glycemic control and insulin sensitivity found that its consumption helps lower blood sugar levels and fasting insulin concentrations.
- Improves gastrointestinal health
If you usually have problems going to the bathroom, we recommend that every morning you eat 3 tablespoons of oatmeal dissolved in water or, failing that, in orange juice. Its high fibre content would help improve digestive function by reducing bloating, inflammation, abdominal pain and flatulence.
You may be interested: Do you consume all the fibre you need?
- It is suitable for coeliac.
One of the characteristics of oats that we cannot ignore is that it is a cereal that contains almost no gluten if consumed in its natural presentation, although it does contain oats. Therefore, it is suitable for most people intolerant of this component.
However, if this is your case, we recommend always buying gluten-free oats since many products are often contaminated. This is because it is usually processed in the same places as wheat, rye and barley.
Why is it good to eat oatmeal for breakfast?
Start your day giving your body the best! Next, we will tell you why eating oatmeal is good and why you should consume it every morning.
Breakfast is considered the most important meal of the day because the foods eaten during this period are the first the body receives after several hours of fasting.
This is why oats can be a great ally in the morning since it is a nutritious ingredient and easy to prepare.
It is good to eat oats for their nutritional value.
Being one of the complete grain cereals that exist, the Spanish Nutrition Foundation (FEN) recommended through a study the consumption of oats for breakfast due to their multiple nutrients.
This organization pointed out that oats have an energy value of 361 kcal per 100 g, in addition to having different healthy properties for the body, such as:
vitamins
Oat flakes contain considerable amounts of B vitamins, such as vitamin B1 (thiamine) and vitamin B2, necessary for proper brain function and vitamins B6 and E, which protect cells against oxidative stress.
minerals
This cereal also has a high iron content, which helps reduce tiredness and fatigue; magnesium, useful for the proper functioning of the nervous system; potassium, contributing to the maintenance of blood pressure, zinc and phosphorus.
Protein
Protein cannot be missing in a healthy breakfast, and oats provide this micronutrient that favours increased muscle mass.
Suppresses appetite and provides satiety
Starting your mornings with delicious oatmeal recipes for breakfast will provide your body with a high amount of fibre that will help keep your body energized and without feeling hungry.
According to an article published by Harvard University, this cereal stands out for containing two types of fibres. Soluble fibre ( beta-glucan) helps slow digestion, increase satiety, and suppress appetite.
While insoluble fibre improves the function of intestinal transit.
Eating oatmeal for breakfast is good for your health.
Keeping oats in mind in your daily eating routine will allow you to enjoy their versatility and rich flavour while protecting you against illnesses and diseases that can put your health at risk.
Cardiovascular diseases
This cereal has properties that help reduce levels of low-density lipoprotein (LDL) or “bad cholesterol” in the blood and increase levels of high-density lipoprotein (HDL) or “good cholesterol.”
Reasons to consume oatmeal every morning 2023
Regulates sugar levels
Oatmeal is a food rich in beta-glucans, favouring blood glucose control and improving insulin resistance. This is why it is recommended in the diet of people with diabetes.
Improves digestion
Due to their high fibre content, oats are an excellent ally for reducing constipation, improving intestinal transit functions, and improving food digestion.
Helps prevent cancer
In recent years, studies have pointed out the important contribution of oats in preventing cancer.
This food contains short-chain fatty acids that slow the growth of cancer cells when absorbed by the colon.
Now that you know more about the properties of this cereal and the reasons why you should include oats in your breakfast, it’s time to get down to work and prepare some delicious recipes with this ingredient.
Reasons to consume oatmeal every morning 2023
Eating oatmeal for breakfast: is it good? How to incorporate it into your diet?
Properties, advantages and recipes for oatmeal breakfast are some of the unknown cereals you want to include in your diet.
Suppose you still need to learn all the properties and advantages of oats. In that case, the first thing you’ll be interested in is that this cereal from the Poaceae family of herbaceous plants is full of minerals, vitamins, fibre, and antioxidants. Sounds good. Well, wait, there is much (and very good) more. Oats, like red yeast rice, help reduce cholesterol. Among its best-known benefits, it is also worth noting that it reduces the risk of heart disease, helps prevent constipation, combat overweight or diabetes thanks to its high fibre content, and contributes to the proper functioning of the nervous, immune, cognitive and reproductive systems.
Being a highly tolerable cereal, it is also suitable for celiacs (although it is best to ensure that it is certified ‘gluten-free’ since it could become contaminated when processed or cultivated). Since it is one of the foods with high satiating power, it is also very useful for weight control.
Despite all its important benefits and the fact that it is one of the best-known and most consumed cereals in the world, the truth is that we Spaniards eat very little oatmeal. This, along with all the health benefits of including it in your diet, is one of the main reasons that has led us to review all the reasons why it is highly recommended to include oatmeal at breakfast and even in the form healthy snack to avoid pecking whether the goal is to improve our nutritional and physical state -because if we combine a healthy diet with regular exercise, we know that the changes will be spectacular- or our health.
Need to know how to prepare it? Don’t worry! We have also compiled some of the top Instagram recipes in which oatmeal is the main ingredient so that we no longer have excuses to take it in the morning or between meals and add it to our healthy, easy and easy list of delicious breakfasts. Fast. Have you already tried the ‘porridge’? And the ‘overnight oats’? The oatmeal smoothies? You can also include this cereal in salads. You are only on one trip to the supermarket from knowing first-hand all its possibilities.
A little consumed cereal
Oats, along with wheat, corn and rice, are one of the most well-known cereals among the Spanish population, even though their consumption could be more widespread at the moment. Only 34% of Spaniards say they eat oats regularly, and 16% do so at breakfast time, according to data from a Quaker study on oats.
highly valued
According to the Quaker study, carried out on a sample of more than 1,200 people, oats are perceived among Spaniards as a cereal with more properties than the rest and greater health benefits. And it is true since it is a food with a high fibre and vitamin content, suitable for coeliacs and ideal for people with allergies and stomach problems.
Reasons to consume oatmeal every morning 2023
The benefits of a complete cereal
From Quaker they tell us about the benefits of this complete cereal and that you can get simply by eating it for breakfast:
– Helps reduce cholesterol: a bowl of oats (about 40 grams) contains 47% of the 3 grams of beta-glucans recommended per day and can help maintain normal blood cholesterol levels.
– Reduces the risk of heart disease: various studies suggest that consuming the recommended amount of beta-glucans, always within a balanced diet and a healthy lifestyle, can help reduce cholesterol and, consequently, the risk of heart disease. Heart disease.
– Due to its high fibre content, it can help us prevent disorders such as constipation, diabetes or being overweight because it helps maintain a healthy digestive system. It is a carbohydrate that helps to lose and lose weight. In addition, as we have previously commented, it is a highly tolerable cereal, even for celiacs.
– The consumption of oats, due to its content of vitamins and minerals such as thiamine, vitamin B6, folate, iron, magnesium and zinc, helps the proper functioning of the nervous, cognitive, immune and reproductive systems, the function psychological, as well as the correct function of the muscles and bones.
Reasons to consume oatmeal every morning 2023
How to take it when it’s hot
From Quaker, experts in oats, give us some ideas to enjoy this cereal in summer:
– ‘ Overnight oats ‘: Still waiting to hear of this breakfast so popularized by ‘bloggers’ and ‘Instagrammers’? This delicious recipe is an easy and delicious way to consume oatmeal, especially in the hottest months. We can enjoy a fresh and delicious breakfast by mixing the ingredients the night before and keeping them in the fridge. Psst. Mix the oats with seasonal fruit, such as peaches, grapes, and cherries… If you need more time to do it at home, we can tell you that it is on the menus of many of the best restaurants in Madrid for a healthy breakfast.
– Shakes and ‘smoothies’: ideal in the hottest months, they are a perfect way to consume fresh fruit and hydrate ourselves. Adding oats to the mix will give you complete food, ideal for breakfast or a snack.
– In the salad, add oat flakes to your usual salads. Mixed with other ingredients, they will add fibre and other nutrients to the dish and a point of originality.
– Sorbets and ice creams: oats are also a possible complement in these preparations, especially if homemade. We add the oat flakes and mix everything when incorporating the ingredients (ice, fruit, etc.) into the blender.
– With cut fruit and yoghurt: if we add oats, the mixture becomes a healthy and delicious snack, providing nutrients typical of oats, such as minerals and vitamins.
Become a porridge fan.
If you are an Instagram user, you will have seen many photos of bowls with this recipe, based on oats, nuts, fruit, honey or jam. The famous ‘porridge’ has come to Spain to stay and for many reasons. First, it is an ideal breakfast to start the day with a lot of energy, so many consider it the runner’s breakfast. And secondly, for its exceptional nutritional value and the help it provides to control weight thanks to its slow digestion and satiating effect, it enters our list of the 12 effective breakfasts to lose weight.
Reasons to consume oatmeal every morning 2023
‘Overnight oats’
Quaker, give us the recipe for an easy, rich, healthy breakfast.
- Ingredients. ½ cup sliced ​​banana, ½ cup low-fat yogurt, ½ cup skim milk, ½ cup rolled oats, ½ cup raspberries, ½ cup blackberries, and 2 teaspoons chia seeds.
- Preparation. Put the oat flakes in the chosen container, add the milk and yoghurt and cover with the chia seeds. Add the blackberries, banana slices and raspberries to the mixture. Put the preparation in the refrigerator and enjoy it the next morning or a few hours later.
oatmeal smoothie
Green smoothies are ideal for losing weight and gaining health. Here you have the recipe Quaker gives us to prepare a super hydrating and energetic shake, ideal after a day at the beach and sun or to start the day.
- Ingredients. 1 low-fat natural yoghurt, 1 ripe pear, ½ banana, ½ cup oat flakes, 1 pinch of freshly ground ginger, 4 ice cubes.
- Preparation. Peel the fruit and chop it into a container for a mixer or blender. Add the rest of the ingredients and beat intensely.
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Reasons to consume oatmeal every morning 2023
