A quick and nutritious breakfast that will keep you full for most of the morning, while nourishing your body.
Oats, scientifically knows as Avena Sativa, have been around and consumed for thousands of years. They are rich in vitamins, minerals, fiber and antioxidants.
1. Oats are incredibly nutritious:
1/2 cup of oats contains 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber with only 303 Calories.
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains:
- Manganese: 191% of the RDI.
- Phosphorus: 41% of the RDI.
- Magnesium: 34% of the RDI.
- Copper: 24% of the RDI.
- Iron: 20% of the RDI.
- Zinc: 20% of the RDI.
- Folate: 11% of the RDI.
- Vitamin B1 (thiamin): 39% of the RDI.
- Vitamin B5 (pantothenic acid): 10% of the RDI.
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
2. Rich in antioxidants
Avenanthramides, which are almost solely found in oats, have been demonstrated by a number of studies, that have anti-inflammatory, antioxidant, anti-itch, anti-irritant, and antiatherogenic activities.
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow .
In addition, avenanthramides have anti-inflammatory and anti-itching effects.
3. Rich in a Powerful Soluble Fiber Called Beta-Glucan
Beta-glucan, which have been found in large amount in oats, partially dissolves in water and forms a thick, gel-like solution in the gut.
Here are some of the health benefits of Beta-Glucan:
- Reduced LDL and total cholesterol levels.
- Increased feeling of fullness.
- Increased growth of good bacteria in the digestive tract .
- Reduced blood sugar and insulin response.
4. Oats Can Improve Blood Sugar Control
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from a decreased sensitivity to the hormone insulin.
Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. They 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.
5. Can Keep you fuller longer and help you lose weight
Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling, it has Fullness Factor (FF) of 3.0. Eating filling foods may help you eat fewer calories and lose weight. Oatmeals can help you feel full for a longer period of time, by delaying the time it takes your stomach to empty of food, once again thanks to the beta-glucan in oatmeal.
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity.
An easy way to prep your Oatmeal:
In order to get all of these nutritional benefits from your oatmeal, you need to make sure to use whole oats, like rolled oats or steel cut oats. Rolled oats tend to cook faster and are easier to prep, while keeping all the nutrition, therefore I will be using these oats to prep my super breakfast.
1/2 cup rolled oat
1/2 cup Raw Almonds
1/4 cup raw walnuts
1 cup brewed green tea (hot)
1 tsp cinnamon
Hot water if needed
Honey to taste
1/2 of a medium size banana
- In a medium size bowl add 1/2 cup rolled oats, raw almonds, walnuts, and cinnamon
- Pour green tea on top of them, but do not stir
- Let this stand overnight either in room temperature or refrigerate (I don’t like my oats too cold, so I leave mine at room temperature)
In the morning:
- Stir your oatmeal
- Add Hot water if your oatmeal is too thick and you like it runnier
- Add honey to your taste
- Slice 1/2 a banana and add it on top of your oatmeal
1. Koening, R.T., Dickman, J.R., Wise, M.L., Ji,L.L. (2011). “Avenanthramides Are Bioavailable and Accumulate in Hepatic,Cardiac, and Skeletal Muscle Tissue Following Oral Gavage in Rats”. Journal of Agricultural and food chemistry, 6438 – 6443