Oatmeal is a complete food that contains all the essential nutrients, fiber, vitamins, minerals and antioxidants.
Oats are the only source of a unique group of antioxidants called avenanthramides, which have a protective effect against heart disease. Oatmeal is of great interest in terms of nutrition and can be recommended as a healthy and wholesome food due to its ability to lower blood sugar and low-density lipoprotein (bad cholesterol).
Oats have a well-balanced nutritional composition. It consists of 62% carbohydrates, 19% good quality protein, 7% fat and 12% dietary fiber. It has a very low sugar content. Most of the fibers in oats are soluble, mostly unique fibers called beta-glucans. Oats also contain insoluble fibers of lignin, cellulose and hemicellulose.
Oatmeal is an essential food for weight loss. It should be included in your daily diet by anyone who wants to lose weight. Due to the fact that oatmeal contains more soluble fiber than any cereal, it slows digestion, and gives the effect of increased satiety and appetite suppression. Thus, oatmeal is an excellent remedy for suppressing an indefatigable appetite.
Satiety plays an important role in energy balance. It makes you stop eating food and does not allow you to start eating until the hunger returns again. Altered satiety signaling is associated with obesity and type 2 diabetes.
In a satiety ranking study, oatmeal was ranked 3rd among all foods overall and 1st among breakfast foods!
Water-soluble fibers, beta-glucans, increase satiety by delaying gastric emptying, filling the entire stomach with food, and releasing satiety hormones.
Human experiments have shown that oatmeal, rich in beta-glucans, can increase satiety and reduce appetite.
Beta-glucans help lower blood cholesterol levels and increase the excretion of bile acids. They are also believed to be the reason for the decrease in blood sugar and insulin after a meal rich in carbohydrates.
Oatmeal is a good source of high quality protein. The main protein in oats is called avenalin, which is not found in any other grains, and is very similar to legume proteins.
Oats are considered safe for most people with gluten intolerance and are effective in reducing the risk of obesity and type 2 diabetes.
In addition to the fact that oatmeal gives a stable feeling of satiety, it is also a low-calorie food, high in fiber and other useful components, so oatmeal is ideal for weight loss and should be on the table for everyone who wants to lose weight.
Considering the scientific data presented in previous articles (about the benefits of xylitol, about the dangers of milk), we recommend cooking oatmeal in water, not milk, because milk is harmful to health and longevity, and use xylitol instead of sugar to make oatmeal.
The use of xylitol will provide a number of advantages over sugar – it will not increase the calorie content of food, will not allow pathogenic bacteria to develop both in the oral cavity and in the intestines, will strengthen teeth and bones and will promote the production of its own collagen, which will improve skin elasticity and protect it from aging.
Also, you should not add honey to porridge if you want to live long and not have wrinkles and atherosclerosis. According to scientific data honey is harmful.
Add berries or fruits to oatmeal, frozen berries can be used in winter. No need to be afraid to add butter to the porridge. Be sure to add! It will not affect weight gain in any way. Butter is both tasty and healthy.
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