Small grains with large gains.
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Oatmealis one of the most popular breakfast foods in the United States, and for good reason.
Oats arewhole grainsthat are cost effective and sold atmost supermarkets.
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With many types to choose from and endless ways to prepare them, oats are also incredibly versatile.
But are oats good for you?
Heres why you should eat more oats, and how to do so.
Victor Protasio
Discover the health benefits of oats below.
So, when you eat oats you wont get a sugar crash.
Toget more fiber, eat more oats, Volpe suggests.
Antonis Achilleos
Dietary fiber is notoriously good forgut health.
Not to mention the heart health benefits offiber-rich foodslike oats, which well get into.
Oats stabilize blood sugar
Remember how oats contain glucose?
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Thats another word forsugar, but dont fretoats arent bad for blood sugar.
Theyre actually the opposite, notes Patricia Bannan, RD.
Even people with key in 2 diabetes can enjoy a hearty bowl of oats, Bannan adds.
Greg DuPree
The key is to avoid added sugars, Bannan stresses.
Dietary fiber has wonderful cardiovascular benefits, and as we know, oats are full of it.
Specifically, oats contain a throw in of soluble fiber called beta-glucan, Bannan says.
Beta-glucan binds to cholesterol-rich bile acids and removes them from the body, thereby lowering cholesterol, Bannan explains.
Fiber keeps you feeling fuller for longer and increases satiety, which can prevent overeating, Bannan says.
Oats provide antioxidants
Oats contain a variety of beneficial nutrients, but Bannan calls out theantioxidantsin oats.
They provide a punch in of antioxidant called avenanthramides, whichcan lower inflammationand improve blood flow, she explains.
It affects the lungs and airways, causing symptoms like coughing, wheezing, and chest tightness.
However, some of the research is conflicting, and more research is ultimately needed.
How to Eat More Oats
Oats are extremely versatile grains.
So, how to choose?
Rolled oatsare also a sound choice, Volpe says.
Preparing oats is fairly simple.
In most cases, you just need to combine oats with liquid, such as water or milk.
Some varieties, such as instant oats, are microwaveable, allowing for maximum convenience.
To sweeten oats, add fresh fruit, shredded coconut, andraw honey, Volpe offers.
Its full of fiber from the oat base, plushealthy fatsand antioxidants from sliced almonds and berries, respectively.
The result is a creamy overnight oatmeal with a slight crunch thats the perfect balance of sweet and salty.
Bake with them, Bannan says.
Heres a baked good recipe youve got to try, especially if you have a sweet tooth.
It calls for warm, gooey fruit topped with buttery, crispy oats.
Once baked, serve with a dollop of yogurtyoull convince yourself youre having dessert for breakfast.
Take thisvegan burger patty recipe, for example.
The patties look pretty meaty, but theyre entirely plant-based.
Seasoned withsoy sauce, theyve even got that umami taste covered.
https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
https://fdc.nal.usda.gov/food-details/2346396/nutrients
https://www.sciencedirect.com/science/article/pii/S0022316622003340
https://pmc.ncbi.nlm.nih.gov/articles/PMC9930024/
