Healthy and quick breakfast with oatmeal for a short time

The trend to maintain a healthier lifestyle and diet has become stronger around the world. Increasingly, people are looking for nutritious options to include in their diets.

One of the ingredients that has become popular is oatmeal, which has been characterized as a cereal with multiple health benefits and its versatility for use in the kitchen.

According to the Spanish Nutrition Foundation, oats have a composition rich in nutrients. Among its components, calcium, iron, magnesium, sodium, potassium and phosphorus stand out., as well as some vitamins such as E, B6 and thiamin. It also stands out for its energy value, as well as for being a source of protein and fiber.

Benefits of oatmeal

The portal on nutrition and healthy lifestyle Body Mind points out that oatmeal has several nutritional properties that make it beneficial for the body. First of all, it stands out for being a complete and balanced cereal, thanks to its numerous nutrients.

One of its benefits is that it is a food rich in antioxidants such as avenanthramides, some polyphenols typical of cereals, which can contribute to the protection of heart health. Similarly, these components can also help regulate blood pressure, as well as calm inflammation.

In addition, according to research published by the Archives of Dermatological Research, referenced by Body Mind, they indicate that oats, thanks to avenanthramides, have the ability to reduce skin irritation, thanks to the anti-inflammatory properties of this compound.

Another of its recognized benefits is that it helps reduce bad cholesterol levels in the body, since it favors the absorption of cholesterol that other foods contain.

Its good fiber content also has positive effects on the body, particularly on the beneficial bacteria that make up the microbiota, which contributes to their growthviability and permanence in the intestines, explains Body Mind.

On the other hand, as the Spanish Nutrition Foundation points out, it is a recommended ingredient for diabetics, since it helps to reduce blood sugar levels, also known as glucose, thanks to the fact that it favors the formation of a gel during digestion, which can slow down the emptying of the stomach and the passage of sugars into the blood.

This cereal also promotes a feeling of fullness, which helps curb mid-afternoon or late-night food cravings, being a healthy option to calm hunger and control the ups and downs of glucose. These benefits also imply an impact on weight.

This cereal also promotes a feeling of satiety, which helps control food cravings in the mid-afternoon or at night, being a healthy option to calm hunger and control glucose ups and downs. These benefits also imply an impact on weight. Photo: Getty images. – Foto: Foto: Getty images.

Breakfast

Breakfast is the most important meal of the day, since it is the body’s first energy input to start the day. That is why it is essential that breakfast contains foods rich in nutrients, such as vitamins and minerals, varied and balanced.

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For this purpose, oatmeal is an ingredient that can complement this dish very well and can be used in different ways. According to the portal Better with Health, One way to include oatmeal at breakfast is accompanied by fruit.

Ingredients

  • 2 walnuts
  • 6 almonds.
  • 1/2 cup of oatmeal (50 g).
  • Bee honey (to taste).
  • 1 teaspoon of raisins.
  • Fresh fruit.
  • Cinnamon, cardamom, ginger powder.

Preparation

  • Soak the oats overnight before preparation.
  • The next day, the oats should be strained and cooked over low heat, adding a little cinnamon, cardamom and ginger powder (this is optional and a pinch is recommended to taste).
  • Wait for the oatmeal to thicken and add a little water at room temperature to prevent it from sticking to the pot.
  • Once the oatmeal is cooked, it is served in a container and the other ingredients are added.
  • To sweeten the preparation, you can add a little honey, to taste. Likewise, you can decorate and add a teaspoon of cocoa powder, dehydrated fruits, banana slices, according to your preferences.

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