Oatmeal

Oatmeal

Oatmeal is considered the world's most popular hot breakfast and is the quintessential grain that it is for good reason. This ancient grain is packed with nutrition. It is loaded with antioxidants, a powerful soluble fiber called beta-glucan,  and it helps to control cholesterol and blood sugar. In addition, oatmeal is known for its anti-inflammatory properties. Research reveals that whole grain oats help to prevent cardiovascular disease, diabetes, cancer, and lowers cholesterol.

Oatmeal Health Benefits

Oats are loaded with vital vitamins, minerals and antioxidants. A half a cup (78 grams) of dry oats contains 79 calories and these important nutrients:

• Manganese: 191% of the RDI
• Phosphorus: 41% of the RDI
• Magnesium: 34% of the RDI
• Copper: 24% of the RDI
• Iron: 20% of the RDI
• Zinc: 20% of the RDI
• Folate: 11% of the RDI
• Vitamin B1 (thiamin): 39% of the RDI
• Vitamin B5 (pantothenic acid): 10% of the RDI
• In addition, oats contain smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin).
• Beta-glucan -The beta-glucan in oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

Oatmeal with Berries

Ingredients

■  Oatmeal (I used Kroger Simple Truth organic oatmeal individual packs)

■  Berries (I used blackberries, raspberries, and blueberries)

■  Liquid (Water, almond milk, plant-based milk, organic milk, or juice to mix with the oats) I used organic milk today.

■  Cinnamon

■  Sweetener (Optional - Use a natural sweetener such as honey or maple syrup) I used maple syrup.

Oatmeal Toppings

Oatmeal does not have to be a bland and boring meal. In fact, you can dress oatmeal up in many ways and change its nutritional profile every day! Have fun with it. Oatmeal is one of the easiest, fastest meals to prepare and it packs a powerhouse of nutrients. Use your imagination towards happy, healthy, eating. 

►  Add fruits such as apples, bananas, berries, peaches, or applesauce. Add cinnamon to it. A warm apple cinnamon oatmeal is perfect for fall and winter days. 

►  Add spices such as cinnamon, ginger, vanilla, apple pie or pumpkin pie spice. Depending on your taste that day you can add spicier spices such as cayenne pepper and paprika and make your oatmeal a more savory bowl, or a sweet and savory bowl of oats.

►  Add nuts and seeds such as almonds, pecans, walnuts, peanuts, pistachios,  cashews, pumpkin seeds, or sunflower seeds. 

►  Add nut butter such as peanut butter, cashew butter or almond butter

►  Add dried fruit such as raisins and dates

►  Add natural sweeteners such as honey and maple syrup

I love adding toppings to oatmeal. The ideas are endless and can provide added nutritional benefits to your meal. I used Costco's Kirkland brand Nuts & Berries with Pumpkin Seeds mix and added a half of a banana, cinnamon, and honey. Each ingredient is nutrient-dense for optimal health. The mix includes cashews, almonds, pumpkin seeds, blueberries, and cranberries. 

More about Beta Glucan

Beta-glucan is the soluble fiber in oatmeal. It is not produced by the body. It comes from available and natural resources such as barley, oats, mushrooms, fermented foods, and yeast. Beta-glucan is known for its antioxidant and anticancer properties. It is known for its antioxidative stress and anticancer tumor-suppressive properties.

Research reveals that beta-glucans improve thyroid health and can lower blood pressure, aid in weight loss and weight management, lowers cholesterol, and improves diabetes. The powerful fiber known as beta-glucan helps to satiate you, making you feel fuller longer. In addition, it causes the stomach to empty more slowly to prevent sugar spikes.

Beta glucans treat constipation and improve digestion. Oats are often used to treat allergies and skin conditions.  We have all heard of colloidal oatmeal for topical use in the treatment of eczema. Beta-glucan has anti-inflammatory properties both internally and externally. This includes topical use that you see with the anti-inflammatory properties in colloidal oats known to treat skin conditions topically. 

Eat foods rich in beta-glucan daily for optimal health, improved immune function, and other nutritional benefits. 

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