Oatmeal is a cereal rich in protein and provides the body with slow-absorbing carbohydrates, which are the healthiest for the body because it keeps it full and, in turn, controls glucose.
Consuming it provides multiple benefits, including helping to reduce cholesterol, protects the activity of the heart and allows weight control. In addition, it improves intestinal transit and prevents cardiovascular diseases.
According to the publication Nutrition Reviewsoats have a soluble fiber called beta-glucan, which helps reduce blood cholesterol by 5% to 10%, which means that it allows a reduction in cholesterol levels in the blood.
Harvard University has analyzed different ways to consume oats and in a report concluded that the most effective way is in whole grain flakes to control cholesterol levels, since cooking quickly absorbs liquids more efficiently. Thus, the following preparation is suggested
Ingredients
Preparation:
First of all, you need to soak the oat flakes in a natural drink for a few hours. When doing this, the apple should be washed and cut into small pieces. Once this is done, these ingredients must be mixed and blended until a thick shake remains. At the end, you can add sugar, honey or cinnamon.
Other ways to incorporate oats into the diet
According to the magazine better with health, oatmeal has important properties that help to fall asleep and restore the nervous and psychological system while sleeping. Likewise, he points out that there are multiple ways to prepare it and include it in meals, among them he mentions:
- Cooked: This is the way in which this cereal is more effective for the body, since when heated it releases a substance that helps protect the wall of the intestine and the gastric mucosa.
- in flakes: the oat flakes are left to soak overnight and, at breakfast time, they are mixed with apple pieces and two tablespoons of yogurt. This is perfect for losing weight and avoiding fluid retention.
- In smoothie: if you can add apple, banana, pear, walnut or toasted almonds, milk or yogurt and oatmeal. East smoothie It is perfect to take at any time of the day, especially as a snack.
- Pan: this can be made at home or purchased at any bakery. In general, this bread has a very special flavor when combined with raisins, nuts and some spice.
- Salad: all you have to do is boil the oatmeal, drain it, rinse it with cold water and mix it with the salad of your choice.
- Vegetable creams: Many people use oatmeal to replace potatoes, cheese or even the milk cream that is usually added to vegetable creams. This allows for a light, satiating effect.
- Oat milk and cream: this is ideal for those who are lactose intolerant or have a hard time digesting milk. To prepare it, you just have to beat a tablespoon of oat flakes for a glass of water at room temperature, for one minute until the water turns white. Finally, strain and sweeten to taste. This drink can be taken hot and cold.
However, the specialists cited by better with health, it is recommended “consume raw oats, in particular, because in this way the nutrients of the product can be obtained more easily. Thus, although oatmeal maintains the same nutrients in both forms, if it is raw it is capable of preserving them in greater quantity.”