What is the healthiest oatmeal for breakfast
7 reasons to eat oatmeal for breakfast every day
By Laura Pomer | June 24, 2020, 3:35 p.m.
Porridge doesn't sound really cool - with the English term for it, things are quite different: Because “porridge” is a very popular breakfast among athletes. Rightly so! FITBOOK reveals what makes oatmeal so valuable and why everyone should eat a few spoons of it in the morning.
Oats have been grown in Central Europe for 50,000 years. In contrast to trendy “superfoods” such as quinoa and chia seeds, grain has a long tradition with us. We know it from childhood, and many people like to eat them regularly even as adults - that's a good thing: FITBOOK names seven good reasons why everyone should eat oatmeal every day for breakfast!
1. Oatmeal provides valuable ingredients
Be it its various B vitamins and vitamin E, important amino acids, folic acid and minerals such as magnesium and zinc: Oat flakes are real nutrient bombs. Vegetarians in particular should be interested in the fact that they contain iron. A meat-free diet can hardly provide sufficient quantities of the trace element, which is why dietary supplements have to be used frequently.
Also interesting: are chia seeds really that healthy?
2. Oats aid digestion
It is well known that oats provide high-quality fiber. If the flakes are boiled in milk or water, they swell up in the digestive tract and can bring it back on its toes should it ever come to a standstill. So constipation can simply be eaten away! In addition, the fiber from oatmeal protects the stomach lining from stomach acid. This is why oatmeal (or porridge) is a tried and tested food for a sensitive stomach and abdominal pain.
3. Oats can prevent certain diseases
Beta-glucans make up about half of the fiber from oatmeal. These are slowly digestible carbohydrates that can lower cholesterol and prevent blood sugar levels from rising too high. In other words, those who regularly consume oatmeal reduce their risk of developing type 2 diabetes and similar metabolic disorders.
4. Oatmeal for breakfast keeps you full for a long time
Not exactly low in calories (around 370 calories at 100 grams, 60 percent carbohydrates), they are nevertheless suitable for a figure-conscious diet. Because whoever eats oatmeal for breakfast stays full for a long time and accordingly eats later and less at lunch. The reason for this is again the fiber. As they regulate the release of insulin, oatmeal prevents food cravings that sugary foods or baked goods made from white wheat flour - so-called "fast carbohydrates" - would cause.
Also interesting: What are the benefits of psyllium husks for health?
5. Oatmeal is the perfect sports nutrition
Oats consist of 15 percent vegetable protein. The body needs this macronutrient for all metabolic processes and cell functions, including to concentrate at work. Accordingly, porridge for breakfast is a good, energizing basis for the day - and for the workout. Athletes know how important protein is in building and protecting muscles.
Also interesting: the best time for the protein shake
6. Oats make you look good
Oatmeal provides a lot of silicon. This is an important trace element for the human body, which is primarily responsible for healthy joints and the regeneration of bone tissue, but also for beautiful skin, hair and nails. Their high content of manganese and copper also works in the service of beauty, more precisely for a well-nourished, firm connective tissue and firm skin. Oatmeal can keep cellulite in check. Their polyphenols have an antioxidant effect, which protects the cells and keeps wrinkles away.
7. Oatmeal can be used in many ways
In the bakery in particular, people seem to be relying more and more on oatmeal. No wonder, they can be wonderfully integrated into cookie, waffle or cake batter by replacing parts of flour with oat flakes. But it can also be hearty - as a crispy schnitzel breading, for example, or as an ingredient for vegetarian vegetable patties. The imagination knows no limits. For example, if you don't have time to have breakfast, you can mix the flakes into a smoothie, for example with banana and strawberries, and drink it on the way to work.
Porridge recipe to imitate
Real oatmeal fans know: Nothing beats the basic variant, the porridge. Here is the basic recipe:
- For one person, simply boil four heaped tablespoons of oat flakes (equivalent to around 40 grams) with a small pinch of salt in a quarter liter of water or milk - for the vegan variant, simply use soy, oat, almond or rice milk.
- Take the saucepan off the heat and let stand covered for about three minutes.
- Then refine the porridge with spices such as cinnamon or a dash of honey, depending on your taste. Fresh fruit also goes well with it.
Totally trendy: grate the zucchini or carrot into the oat flakes! This should hardly be noticeable in terms of taste, but it still makes the porridge more fluffy and there are also a few extra vitamins and minerals.
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