Oats For Breakfast, Are They Healthy?
Eating oats for breakfast is great for improving digestion and reducing the risk of disease. Why is this cereal so healthy? We detail it in this article.
The importance of breakfast has been discussed time and time again. While some suggest it is the most important meal of the day, others argue that it is not essential. Either way, it is essential to focus on foods with high nutritional quality. Here are the benefits of eating oats for breakfast.
As stated in an article published in Journal of Food Science and Technology, oats are distinguished by their content of dietary fiber, amino acids, fatty acids, vitamins, minerals and phytochemicals. Thanks to this, it is known today to be one of the healthiest and most complete cereals.
Oats for breakfast
When it comes to choosing a cereal for breakfast, oats are a recurring option. It actually contains complex carbohydrates as well as a significant fiber intake. In addition, oats have micronutrients such as group B vitamins. And minerals such as calcium and iron, necessary for the development of vital physiological reactions.
On the other hand, it should be noted that this is a very versatile food, which can be incorporated in various ways in culinary preparations. Oats can be combined with forest fruits, bananas, dairy products and other ingredients which also provide nutrients to the body.
The benefits of eating oats for breakfast
One of the benefits of oats for breakfast is that it provides beta-glucans. It is a type of soluble fiber associated with good health.
Improvement of the composition of the intestinal microbiota
Soluble fiber is an essential substance to ensure the survival of the beneficial bacteria that live in the intestine. This is shown by research published in The Journal of Nutritional Biochemistry .
This substance ferments in the intestines and generates short-chain fatty acids, with an anti-inflammatory character. In addition, many fermentation products serve as a substrate to ensure the well-being of bacteria.
Particular mention should be made of the importance of the microbiota for health. Currently, we consider it to be an independent organ that intervenes in the functioning of the immune system, in addition to modulating the risk of developing complex pathologies.
Oats help reduce constipation
In order to fight constipation, you not only need to ensure adequate fluid intake, but also include dietary fiber. Therefore, eating oats for breakfast is beneficial. The assimilation of its nutrients helps to increase the fecal bowl and stimulates peristaltic movements.
According to a study published in the International Journal of Clinical Practice, a low intake of dietary fiber can lead to an increased propensity for constipation in the medium term.
Prevention of colon cancer
In order to prevent the development of complex diseases such as colon cancer, it is essential to ensure the presence of fiber in the diet. Ingesting oats for breakfast can therefore have a positive impact in reducing the risk of developing this pathology. This is indicated by a meta-analysis published in the International Journal of Food Sciences and Nutrition .
Breakfast oatmeal recipe
There are many ways to incorporate oats into breakfast. On this occasion, we would like to share with you a porridge recipe . This is a recipe that you can make with the toppings you like the most.
Ingredients
- 1/2 cup of milk (125 ml)
- 3 tablespoons of oats (45 g)
- Toppings (dried fruits, seeds, fruits, etc.)
Preparation
- First, heat the milk over medium heat with the oatmeal, stirring constantly.
- When it reaches a thick consistency, turn off the heat.
- Then, pour the preparation into a bowl and let cool.
- Finally, add the toppings of your choice. It can be forest fruits, nuts, chia seeds, or chocolate shavings.
Oats for breakfast for better health
Eating oats for breakfast is great for improving bowel movements and reducing the risk of chronic disease. Thanks to its nutritional and energy value, this food is excellent to start the day in the best way.
Finally, it is not just a good option for breakfast. You can also enjoy it at lunchtime, afternoon tea or during a light dinner. Have you tried it before?
