Weight loss with oats: innovative ways to cook fiber-rich oats

From weight loss to digestive health, oats can help in many ways. Oats come in many forms, depending on the level of processing the product goes through. Here are some innovative ways to add them to your diet!


Facts and Nutritional Value of Oats
Oats (unprocessed whole oats) and steel-cut oats are the least processed oats. These also take longer to digest and cook. There are many other forms of processing, such as instant oats or oatmeal, which are more popular because of their ease of cooking.  Every 100 grams of oatmeal contains 4 grams of beta-glucan, which is a soluble fiber that improves satiety by slowing digestion. The same portion provides 389 calories, including 11 grams of dietary fiber, 16.9 grams of protein and a large number of micro-nutrients, including calcium, magnesium, manganese, phosphorus and potassium.

Health Benefits
1. Eating oatmeal and other whole grain foods is related to reducing the risk of cardiovascular disease because they help lower the cholesterol level in the blood.

2. The beta-glucan present in oats regulates blood sugar and insulin levels by slowing the digestion process, therefore, it may prove to be beneficial to diabetic patients or to slow down the development of diabetes.

3. Oats can also help to lose weight by increasing satiety. This is due to the presence of soluble fibers, which combine with water and increase the volume of the intestine.

4. Oatmeal is also thought to improve gut health by increasing gut microbiota, which occurs when soluble fiber breaks down in the gut.

Innovative Ways to include Oats in Weight Loss Journey
1. Oatmeal Smoothie
Adding oatmeal to a fruit smoothie in the morning is a sure way to ensure that breakfast is rich in fiber and filling. All you have to do is to brew oatmeal and then mix them with a mixture of yogurt, fruit and milk to get a delicious oatmeal breakfast shake.

2. Oatmeal Bread
You can also add oat flour to the batter to make healthy and nutritious oat bread. You can mix some bananas to make sweet oat bread to make a healthy afternoon tea snack.  

3. Oatmeal Snack
Oatmeal is usually roasted with various nuts and then seasoned with honey, cinnamon, nutmeg, etc. to make it healthy and lose granola or granola bars to become a high-fiber portable snack.  

4. Oatmeal Pancakes
You can add oatmeal to the batter of flat cakes. This is a simple way to add some much-needed soluble fiber to pancakes, beans etc.

5. Homemade Oatmeal Pizza
You can even use oats to make homemade pizza skins! This is the most interesting way to dive into the fiber while dining. Not only that, you can even cook oatmeal in the form of risotto, which is basically savory oatmeal, plus fried vegetables cooked in this Italian-like way.


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