Oatmeal has important nutritional value and offers health benefits. It is rich in fiber, phosphorus, magnesium, and zinc and is low in calories and fat. Also has anti-inflammatory and antioxidant components.
It is a food that can be part of a diet to lose weight. Its fiber (beta-glucan) helps slow digestion, increase satiety, and suppress appetite. It also contributes to prevent constipation and improve intestinal health favoring the increase in the diversity of the microbiota.
Additionally, oatmeal contains plant chemicals that act as antioxidants for reducing the damaging effects of chronic inflammation. It is associated with various diseases such as cardiovascular disease and diabetes according to research published in Nutrients.
Studies reveal that oats have anti-inflammatory and antioxidant phenolic compounds that are exclusive, that is, they are not found in other foods, they are the avenanthramides.
To all the above benefits, we can add that it is easy to prepare and affordable food. To make it an ally of your diet, avoid making these mistakes:
Mistakes to avoid while making oatmeal
Using sweetened instant oatmeal
Those sachets that have flavors like apple cinnamon, strawberries, and chocolate, avoid them. Instead of flavored and sweetened oatmeal, go for plain oatmeal.
Make it richer and more nutritious with these options:
Fruits that provide natural sweetness such as banana, apple, grapes, or dried fruits.
Cocoa or cinnamon (In addition to flavoring it helps you lose weight).
Seeds like chia. They add fiber, protein (complete), and omega-3.
Walnuts, almonds, or peanuts. The nuts will only give you a crunchy texture, they also provide you with fiber, protein, vitamins, minerals, antioxidants, and omega-3s. The American Heart Association recommends a small handful o 1.5 ounces of whole nuts or 2 tablespoons of nut butter.
Don’t overdo the portions. A serving of dry steel-cut oats is a quarter cup; A serving of rolled or old-fashioned oatmeal is half a cup; one serving of cooked oatmeal is one cup recommends dietitian Kelly Plowe.
Don’t make it a full plate
Oatmeal alone does not make a complete and balanced dish. Once supplemented it can work not only as a breakfast but as a lunch or dinner option. It is a complex carbohydrate that can replace simple ones that are not healthy, such as white rice.
Add good proteins and fats. Some options to complement your plate are legumes such as beans and chickpeas; eggs; vegetables like spinach and tomatoes; and fats like avocado and walnuts.
At breakfast, you can use milk instead of water and add chia so you get more protein. If you prefer vegetable milk, soy milk is a complete protein, provides a significant amount of calcium, and has half the fat of cow’s milk. How healthy fats walnuts, almonds, or peanuts are an excellent choice.