Oatmeal: why and how to include it in a healthy diet


Among the wide variety of cereals that we have to include in our dishes, oats stand out for their high fiber content, their good fats and their micronutrients in large quantities. Therefore, today we review its properties and tell you why and how to include it in a healthy diet.

The properties of oats

Oatmeal, like all cereals, is a food rich in carbohydrates, but also, in this particular case we find a high proportion of proteins, fiber and unsaturated fats that we cannot waste.

It provides only 95 Kcal per serving and is a source of valuable vitamins and minerals that our body needs to function properly. For example, it concentrates a high proportion of calcium, potassium, magnesium, iron and phosphorus and also provides B-complex vitamins in large quantities.

As if that were not enough, oats have to offer us very powerful antioxidants such as vitamin E or selenium and is a natural source of prebiotics that help to take care of the flora of the intestine.

It is one of the cereals with more fiber, since it has around 10 grams per 100 grams and among its fats, monounsaturated and polyunsaturated fatty acids stand out, which help reduce bad cholesterol and raise good cholesterol in our body.

As we can see, oats are full of good attributes that we cannot fail to take advantage of in our diet.

Why include oats in your regular diet

If you are not celiac and tolerate gluten, oatmeal is a cereal that can offer you valuable benefits, among them, it can promote cardiovascular health by improving the lipid profile in the body due to its good fats and can also help control the body weight due to its high fiber content and its great satiating power.

On the other hand, it is an ideal cereal for people with diabetes or insulin resistance, because due to its high fiber content it is absorbed slowly and does not abruptly raise blood sugar levels in the body.

Its minerals and vitamins take care of the nervous and muscular system, which is why it is a very valuable cereal for athletes, and it is also a great ally of correct intestinal transit and helps prevent or reverse constipation.

It can be perfectly included in a diet to lose weight, since it provides large volume, few calories per serving and good nutrients for the body.

Finally, we cannot stop saying that its antioxidants and prebiotics take care of our body's defenses and help us prevent all kinds of diseases as well as preserve the proper functioning of the body.

For all these reasons, you can include oatmeal in your regular diet and not miss out on its benefits.

The best alternatives to consume oats

Oatmeal is a very versatile cereal that we can use not only in sweet preparations, but also in savory dishes, for example, to coat hamburgers or to form a crispy crust on meat.

Some of the best alternatives for consuming oats are:

  • As part of a bread where we reduce the glycemic index and increase the satiating power of the preparation or as an ingredient in muffins or cookies, to achieve healthier sweets.
  • Along with fresh fruits such as in a Swiss muesli bricher, which makes it possible to take better advantage of its minerals and vitamins, because the acid in the fruit favors its absorption in our body.
  • To achieve healthy sweets such as oatmeal and chocolate truffles or oatmeal and almond bars that can perfectly replace commercial sweets.
  • As a replacement for breadcrumbs as part of hamburgers or to bread meats, fish and vegetables, which will add a lot of fiber to recipes.

As we can see, there are several options to cook with oatmeal and achieve nutritious, tasty and well-textured dishes using this cereal.

You can include it for breakfast, a snack, lunch, as a dessert or as part of a healthy snack to eat between meals.

Although it is not a suitable cereal for celiacs, those who do not have gluten intolerance can greatly benefit from its inclusion in the usual diet. And you, do you consume oatmeal frequently?

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Tags:  Recipes Selection Desserts 

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