It’s never a bad time to decide to change your diet for something that not only tastes delicious but also provides more nutrients to your body.
In case you didn’t know yet, there is a great variety of superfoods that you can start incorporating into your day. We are talking about oats!
From increasing the performance of your muscles to improving cholesterol levels in the blood, this cereal will bring you great benefits.
Today we share a list of the advantages of incorporating this ingredient into your daily meals and some ways to prepare it in case you have no idea how to do it.
Benefits of Eating Oats
This cereal stands out for containing essential amino acids that, when combined with other ingredients such as beans, lentils, chickpeas, and soybeans, result in a complete protein.
Considered as a “superfood,” eating oats frequently can help increase the performance of your muscles in case you engage in any type of exercise.
- It contains plant-based substances that help reduce the likelihood of developing breast or colon cancer by more than 10%.
- Due to its high content of healthy fats, vitamins B1, B2, B3, B6, and E, the muscles of athletes and their neuromuscular system function properly.
- Being a source of complex carbohydrates, it is a very interesting energy source for both people who have to go a long time without eating and athletes, among whom this food has become very popular.
- This cereal is rich in fiber, so it is an incredible option for people who suffer from constipation. Oats help with intestinal transit and with the digestion of food. People with digestive problems often find it very beneficial.
- It also has a high content of low glycemic index carbohydrates. It is known that boiled oats improve blood cholesterol levels.
- Being rich in carbohydrates that the body gradually absorbs, it makes you feel more satiated and therefore you spend more time without feeling hungry.
- It has a large amount of soluble fiber, more specifically beta-glucans, which during digestion form a kind of gel that slows down the passage of sugar into the blood.
- The vitamin E contained in oats also has antioxidant effects. This compound is known for its power to protect the body from the effects of free radicals and even its potential to help prevent diseases such as arthritis, atherosclerosis, and cataracts, among others..
How to Prepare Your Oats
For all methods, you can substitute water with milk to achieve a smoother and creamier consistency.
In the microwave
Pour the oats into a microwave-safe bowl.
Add a cup of water and stir to evenly distribute the water without leaving lumps or dry parts in the bowl.
Cook the oats in the microwave for 2 minutes.
Carefully remove the bowl from the microwave. Stir it quickly once more and the oats will be ready to eat.
You can incorporate some healthy and delicious additives, such as butter, honey, cream, fresh berries, dried fruits, or toasted nuts.
On the stove
Place a cup of water in a small saucepan and bring it to a boil.
Once the water boils, add the oats; you can add a pinch of salt to add a little more flavor.
Cook the oats over low heat until they reach the desired consistency, stirring regularly but not too much. Keep in mind that the exact cooking time will vary depending on the amount of oats you are preparing.
After the oats reach the texture you desire, remove them from the heat and accompany them with your favorite toppings.
Overnight Oats
Place your oats in a small container.
Pour an equal portion of milk to moisten the cereal.
Stir the contents well and place them in the refrigerator overnight.
Once you have removed the oats from the refrigerator the next day, you can fill the rest of the container with additives, such as honey, Greek yogurt, or chocolate hazelnut spread.
This article was written in spanish by Nayely Aguilera in Cultura Colectiva