OATMEAL, A BREAKFAST WITH BENEFITS

I remember loving oatmeal for breakfast and during cold/flu days in my childhood. During that time, people will call it the “breakfast of the poor”. Yes, we were poor and could not afford fancy cereals or any type of cereals. During cold mornings, Mum was sending us to shower first after she mixed hot water with cold water to get the perfect temperature. While we were showering, she was cooking a creamy, smoothie and sweet oatmeal for us. This bowl made with love was most welcomed after showering as the shower room was separated from the house and from there to the house we were freezing again. It was just simple ingredients: oats, milk, sugar, cardamons and cinnamon. Sometimes, if it was possible, a bit butter. Those are unforgettable memories that I will cherish forever. Bless my parents for working hard and giving me the opportunity to be the person I am today.

Photo: @Eatwithfingers

Even if time has changed, I will never forget how oatmeal is the best breakfast to start the day. I like to make a hot bowl of oatmeal to satisfy my sweet cravings while still eating healthy. Here I will tell you some amazing benefits of this easy and fast recipe but before let me explain how I cook my oatmeal. I will grill 1/2 cup of oats, 1 tbsp of chia seeds and 1 tbsp of flax seeds together for 20 seconds. Then I will add 2 cups of water and 1 cup of coconut milk (or any plant based milk). I will spice the mixture with a dash of cinnamon and 3-5 cardamons. Toppings will mostly be banana, dark chocolate and peanut better with seasonal fruits. I don’t add any sweetener as the toppings will give me the sweetness I need. With some fruits, spices, and other tasty ingredients this healthy superfood can be transformed into something sweet, creamy, and satisfying. It’s the perfect way to start your day with a metabolism boosting meal, and as a bonus, it will keep you full for hours and reduces mid-morning snacking. Oh and let me tell you that oats are naturally gluten free.

Photo: @Eatwithfingers

Oatmeal Nutrition

Oats are a whole-grain cereal, known scientifically as Avena sativa. They are mainly grown in North America and Europe. They are a very good source of fiber, especially beta-glucan, and are high in vitamins, minerals and antioxidants. Whole oats are the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease. Due to their beneficial health, such as lowering blood sugar and cholesterol levels, oats have gained considerable interest as a health food. Oats have a well-balanced nutritional composition, and one serving (30 grams) of oats contains 117 calories. By weight, raw oats are 66% carbohydrates, 17% protein, 7% fat and 11% fiber.

Oatmeal for weight loss

Oatmeal is a great choice for breakfast when you want to lose weight. It has been trendy among foodies and fitness freaks for a while now. I believe, it’s one of the most posted breakfast on Instagram. According to a study from “Journal of the American College of Nutrition”,  researchers gave one group of study subjects oatmeal for breakfast, while a second group was served a ready-to-eat oat-based breakfast cereal. Both breakfasts clocked in at 363 total calories. When asked to rate their appetite at regular intervals after finishing, the oatmeal eaters described themselves as significantly less hungry and more satisfied than the cereal eaters—even up to four hours following their meal. Researchers think it has to do with the fact that oatmeal is thicker and delivers more filling fiber than other cereals. source: Womenshealthmagazine

Photo: @Eatwithfingers

Oatmeal Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. It’s proven that beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels. Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

Oatmeal Can Improve Blood Sugar Control

Last year, my dad found out that he has type 2 diabetes. A very common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin. I suggest him to introduce oats more frequently in his diet as it helps lower blood sugar levels especially in people who are overweight or have type 2 diabetes and may also improve insulin sensitivity. These effects are mainly attributed to beta-glucan’s ability to form a thick gel that delays emptying of the stomach and absorption of glucose into the blood.

Photo: @Eatwithfingers

Did I convince you? Are you getting enough oatmeal in your life? Is it possible to get too much oatmeal in your life? Noooo!! I can’t get enough and will never get enough. It’s good to be mindful like any other food and keep it in the right portion. Honestly, I would prefer a great breakfast than falling in the temptation of snacking before lunch. Oatmeal is really versatile and fit so many flavors. You can check my Carrot cake porridge recipe if you fancy to add vegetable to your oats.

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4 comments

  1. I LOVE oatmeal for breakfast, and your bowl is is gorgeous. The chocolate is such an energy booster. Congrats on your new blog, love the look and your writing style. And the Q&A is so helpful about eating vegan! Bravo! Dee xx.

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