Oat porridge is a powerful food for preventing diseases and also for those who want to lose weight. Find out how to make yours
Oat porridge is a true ally for those seeking a healthy lifestyle. The fame of this food is great and completely justifiable. According to nutritionist Laís Murta, the mixture is rich in fiber, a characteristic that improves blood sugar and cholesterol control. Therefore, food helps avoid serious diseases, such as diabetes and obesity.
“Oats are rich in complex carbohydrates that increase the formation of short-chain fatty acids in the intestine. These are important substances for modulating immunity, maintaining the health of intestinal cells (enterocytes) and controlling inflammatory processes”, reveals Laís.
It is therefore worth remembering that, to keep your diet up to date, it is not necessary to suffer. Nothing better than adding healthy and natural ingredients to oats to enhance their benefits and still have an enjoyable meal. Discover the recipe suggested by the nutritionist:
Quick and easy oat porridge recipe
Ingredients:
- 200 ml of almond or coconut milk;
- 2 tablespoons (30 g) of oats;
- 1 ripe banana;
- 1/2 serving of chocolate flavored whey protein.
Preparation method:
- Mix the milk with the oats and microwave for 1 minute;
- Add the whey and half a mashed banana;
- When serving, chop the rest of the banana and then place it on top of the porridge;
- Adding other fruits, cinnamon and almonds is optional and completely healthy.
“It is recommended to consume this porridge for breakfast or as an afternoon snack, as it increases the feeling of well-being. In addition to preparing the body for a peaceful sleep during the night, as serotonin transforms into melatonin, the sleep hormone”, recommends Laís.
5 health benefits of oats
Oat porridge is so powerful only because of its main ingredient, which provides excellent health benefits. According to nutritionist Talitta Maciel, oats are the champion food when it comes to breakfast and quick snacks. Discover the advantages highlighted by the expert:
1 – Prevents diabetes
Rich in fiber and with a low glycemic index, oats help prevent diabetes. Furthermore, it can be an excellent ally for people who already suffer from the disease. “Fiber binds to sugar in foods, controlling its release into the blood. This prevents glucose spikes, as well as aids in the digestion of starch,” explains Talitta.
2 – Improves mood
Unlike other simple carbohydrates, such as pasta and bread, oats are slowly absorbed by the body. This gradual digestion provides constant and longer-lasting energy to carry out daily tasks and physical activities. According to the nutritionist, vitamin B, present in foods, also increases the feeling of energy.
3 – Helps you lose weight
All these characteristics – abundance of fiber and high glycemic index – also promote weight loss. Since oats are absorbed more slowly by the body, in addition to preventing blood glucose spikes and improving mood, they also increase the feeling of satiety and prevent you from having the desire to interrupt your diet.
4 – Fights constipation
According to Talitta, beta-glucan, the soluble fiber present in oats, is responsible for the formation of a sort of viscous layer in the digestive system and for the regularization of intestinal transit. Insoluble fibres, on the other hand, have the function of increasing the volume of the fecal cake. A factor that also facilitates intestinal functioning.
5 – Avoid bad cholesterol
Soluble fibre, according to the nutritionist, also plays an important role in controlling cholesterol. The viscous layer, in addition to facilitating intestinal transit, also reduces the absorption of cholesterol from other ingested foods. More good news: oats are one of the cereals richest in this type of fiber.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
