Monday, October 25

How to include oatmeal in a healthy breakfast and help you lose weight

If you are familiar with the avena, then you know that there are different types of it; as the classic in flakes, the one of fast preparation, and even the cut in steel, according to points MSN.

But although all these types of oatmeal are excellent complements for a nutritious breakfast, if you are looking to lose weight, you must choose well which one is best for you to consume.

How to include oatmeal in breakfast

Oatmeal is an excellent complement that you can add to your breakfast. You can do it by preparing it with fruits, either raw or cooked, but you must think about the type of oatmeal you are going to choose. Experts recommend, in these cases, that the best for consumption would be the flakes. In other words, the consumption of natural oats is better.

We must be clear that oats undergo a process of preparation, crushing and rolling, so that it can be stored and last for a long time. Oats are harvested into grains, and when ready, they are cleaned and processed so that the inedible husks are removed. What remains then is the grain of oats.

natural oats
Flaked oats are the healthiest for consumption. Source: Pexels

Why are they healthy

Theresa Gentile, who is a spokesperson for the New York State Academy of Nutrition and Dietetics, says that the healthiest way to eat oats is by consuming the flake, since the other types are derived from here through different manufacturing processes.

Whole oat grains have only been cleaned and treated with heat and humidity. This allows it to conserve most of its nutrients, maintains its shelf life longer, improves flavor and antioxidant capacity, and its phenolic content is higher.

So this minimal processing allows you to keep the germ, bran, and endosperm. These elements that are maintained supply our body with a wide variety of nutrients, including fiber, potassium, selenium, magnesium, B vitamins, iron and antioxidants.

How to prepare oat grains

To include them in breakfast, oat grains should cook. It is true that it can take time, but when done in the right way, you will take advantage of all the benefits it brings.

To prepare it, you must add two parts of cold water to one part of oat grains. Cooking can take anywhere from 5 to 15 minutes, depending on how much you are cooking.

Consuming oat grains will also help you stay full longer, as it takes a little longer to digest, and its glycemic index is low.

After cooking, you can add some fruits to it as a complement, and you will have a breakfast that will keep you satisfied throughout the morning. Perfect for your diet!

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