Oats

Did you know it’s a fantastic product that falls into the category of superfoods? Superfoods, it’s very on trend and you think of foods like chia seeds, hemp seed, goji berries, spirulina and so on. But also the well-known and widely used oats is a superfood which can contribute a lot to our health. Tasty, easy and healthy. What else do you want?

What are the benefits of consuming them?

Oats are still known to some people as an old-fashioned product, but actually it a super hip food, especially at a time when we are so into superfoods.

The benefits of consuming oats are:

  • It is a very cheap product
  • It contains a lot of fibre and therefore puts the intestines to work
  • It lowers your cholesterol level
  • It is rich in vitamin B1, magnesium and phosphorus
  • It really fills you up especially if you have it for breakfast (it will stop you eating naughty snacks)
  • It is kind to your waist and delivers around 2/3 of the number of calories of an average breakfast of 2 sandwiches with cheese / meat sandwich and a glass of orange juice
  • It has a low glycaemic index, meaning it will regulate blood sugar levels
  • It is very quick to make so an ideal solution for those that don’t have a lot of time in the morning to make breakfast
  • It is very varied, see tips below
  • It contains anti-oxidants that protect our body against external free radicals.

Oats a superfood?

Did you expect oats to fall within the category of superfoods? As discussed above there are many more trendy superfoods but many products that we eat regularly also belong to the superfoods category. You can think of foods like kale, wild salmon, soy, turkey, spinach, blueberries, broccoli, oranges, green tea, soy, walnuts, yogurt, legumes, pumpkin and tomatoes; just to mention a few. They too are superfoods and so are oats. In my blog posts I will regularly return to superfoods and the important role they play in improving our health.

So why are oats so healthy then?

In 1997 it was officially announced that oat products could reduce the risk of cardiovascular disease. Many people also use it as an alternative to grain because of gluten intolerance However oats can be gluten-free, but they are not always. Oats themselves are gluten-free but are often processed in factories where wheat is processed as well. This creates a kind of cross-contamination. If you want to make sure the oats you buy are absolutely gluten free buy the gluten free version or buckwheat flakes. Whether you want to lose weight or are an athlete, it’s great to start the day with an oat breakfast! It really fills you up for a few hours. For athletes, it ensures faster fat burning and a faster build-up of muscle mass. That faster fat burning is also nice if HEALTHY Weight loss is high on your wish list.

This is a myth; oats would make you fat …

It is not true that oats make you fat and this is why. It contains:

  • A lot of fibre, no less than 9 grams of fibre per 100 grams of oats, and eating a lot of fibre from grains can reduce the risk of diabetes
  • It contains a lot of proteins; proteins we have to eat every day because we cannot store them. However we do store fats and carbohydrates (sugars) so we do not have to eat them every day as there is always spare stock. Oats are a wonderful source of vegetable protein; it contains 11 grams of protein per 100 grams
  • It contains relatively few calories (about 350 kcal per 100 grams of product)
  • It contains few carbohydrates, only 2 carbohydrates per tablespoon.
  • It contains little sugar, namely 1 gram per 100 grams of product.

How to eat it; here some tips:

  • The simplest and fastest way is to have the “old-fashioned oat porridge from the past”. Spoons of oat flakes in boiled milk. For this, take almond milk and avoid “regular” milk
  • You can add oats when you make your own bread
  • You can mix them in your smoothies; I will guarantee you, you will keep going all morning
  • You can bake your own healthy “spice bread” with chia seeds and apple fiber (request the recipe via leonie@eatwright.co.uk)
  • You can use it in your pancakes
  • A home-made apple sauce mixed with oats, delicious
  • You can use it instead of breadcrumbs through your minced meat
  • You can sprinkle it over your oven dishes, along with linseed, chia seed and hemp seeds for a crispy crust
  • Make chicken nuggets with it (one of my 20 weekly recipes, request via leonie@eatwright.co.uk)
  • And there are many more things you can do with it. Let me know how you use your oats.

You can vary and experiment with it endlessly. Oats should never be missing in your pantry and can really be a daily part of your diet.

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If you’re free on 13 June at 7.30 pm I am holding a ‘How to stay young, healthy, fit and slim with EatWright’ evening at my practice. If you are interested in coming along send an email to; leonie@eatwright.co.uk

To better health,

Leonie x