Oats, very rich in soluble fibers, represent an excellent natural appetite suppressant. This cereal also has many health benefits.
In the past, oats were grown for animal feed, especially horses. In recent years, given its many nutritional benefits, this cereal has made a big breakthrough on our plates, especially in the form of flakes (steamed and flattened grains). So much the better for our taste buds, because this cereal knows how to make itself as smooth as you want, so much the better for our line!
Oatmeal is good for cholesterol
“The main advantage of oatmeal is their richness in soluble fiber, beta-glucans which, on contact with a liquid, forms a gel that slows down the digestion of carbohydrates and promotes satiety, but also traps fats and help lower cholesterol, ” explains dietitian Marie-Laure André. 3 tablespoons of oatmeal consumed daily thus help to regulate your cholesterol level.
Oatmeal has a low GI
Well endowed with fiber, but also protein, they ensure long-lasting satiety and are perfect in the morning in milk or a vegetable drink to “hold” without a sudden bar or craving (which happens when you have a too sweet breakfast. , like white bread and jam) until lunch.
“I recommend eating them cold to take advantage of their low glycemic index (40) “, adds the specialist. For porridge lovers, it is therefore better to soak them in milk overnight, or cook them in milk and then let them cool.
They are well tolerated by those with gluten intolerance
They also provide various minerals (magnesium, calcium, potassium, etc.) and group B vitamins which participate in energy metabolism and nervous balance. What’s more, “Oats contain a form of gluten (avenin) which is well tolerated. People with gluten intolerance should, however, be sure to take packages with the crossed out epi logo which guarantees that there has been no contamination, like this may be the case in factories which store and process several varieties of cereals “, explains our expert. Finally, it is better to take them organic to avoid pesticides, especially as they remain affordable, especially when they are sold in bulk.
In video: Oats: in what form to consume it?
The 3 best nutritional pairings
>> With cinnamon: this antioxidant-rich spice helps regulate blood sugar and protects cells from aging. In addition, its bewitching scent helps reduce or even eliminate sugar in desserts. It goes well with the sweetness of oats. We combine oatmeal and cinnamon in a porridge (40 g of flakes, 25 cl of milk and 1 pinch of cinnamon), pancakes or small cookies.
>> With chia seeds: for an ultra-satiating breakfast or snack, combine chia seeds and oatmeal, both rich in soluble fiber. Soaked in milk or a vegetable drink, they give a firm texture that holds well. Mix 2 tbsp. oatmeal, 2 tbsp. chia seeds, 1 yogurt and 4 tbsp. tablespoons of coconut milk and let cool overnight.
>> With red fruits: cOlore and packed with antioxidants, they give oatmeal pep. Out of season, we focus on frozen mixtures (blueberry, blackberry, raspberry…) which keep the protective micronutrients well. On make a “healthy” crumble by adding berries to apples and oatmeal to the dough. Or more simply, we serve oatmeal pancakes with a homemade red fruit coulis.
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