Being the most important daily meal, your breakfast should always be highly nutritious, fiber-rich, and balanced. Oatmeal is apparently one of your best choices, as it is highly beneficial and offers numerous health benefits.
Hrefna Palsdottir, MS, explains that oats have a balanced nutritional composition. They are packed with carbs and fiber, such as beta-glucan. Oats are a much better source of protein and fat than grains.
Half a cup (78 grams) of dry oats provides enough vitamins, minerals, and antioxidant plant compounds:
- Manganese: 191% of the RDI
- Phosphorus: 41% of the RDI
- Magnesium: 34% of the RDI
- Copper: 24% of the RDI
- Iron: 20% of the RDI
- Zinc: 20% of the RDI
- Folate: 11% of the RDI
- Vitamin B1 (thiamin): 39% of the RDI
- Vitamin B5 (pantothenic acid): 10% of the RDI
- Small portion of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This serving will also give you 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber. Believe it or not, you will get only 303 calories. In other words, oats are packed with essential nutrients and contain more vitamins and minerals than most foods.
The high content of fiber in oats improves digestion, accelerates metabolism, and controls appetite while energizing the body.
Gargi Sharma notes that soluble fiber in oats lower cholesterol levels. Soluble fiber improves the intestinal transit time and affects the absorption of glucose. Beta-glucan in oats acts as a lipid-lowering agent. For optimal results, combine your breakfast oats with fruits and nuts.
According to The World’s Healthiest Foods, oats improve your sense of fullness as a result of their healthy passage through the gastrointestinal tract. Studies have shown that oatmeal increases the feeling of fullness mostly due to the viscosity of the food.
Scientists have also found that oatmeal helps you get smaller waist circumference, lower body mass index (BMI) and decreased risk of metabolic syndrome in adults.
This info is important for those dealing with specific health problems as it lowers the risk of dealing with serious issues and obesity. For optimal results, eat a cup of cooked oatmeal, and it will give you 4-5 grams of fiber.
Oats also contain two unique nutrients: beta-glucans and steroidal saponins.
Beta-glucans are polysaccharide carbohydrates, and steroidal saponins (avenacoside A, and avenacoside B) are sugar-related (glycoside molecules) found in the bran portion of the oatmeal.
Therefore, oats are excellent to kick-start your body in the morning and help you naturally lose excess weight.
We recommend the following three delicious overnight oats recipes:
1. Raspberry, Almond, and Coconut Overnight Oats
- ½ a cup of rolled oats
- ½ a cup of raspberries
- ½ a cup of unsweetened coconut milk
- 1 teaspoon of shredded coconut
- 1/8 teaspoon of almond extract
- ½ a tablespoon of sliced almonds
- 1/8 teaspoon of ground cinnamon
- 1 teaspoon of raw honey
In a glass mason jar, mix the oats with the milk, cinnamon, honey, raspberries, and almond extract. Close with a lid, store it in the fridge, and in the morning, add almonds and shredded coconut. Stir and start your day in a delicious way!
2. Nut Butter and Banana Overnight Oats
- ½ cup of rolled oats
- ½ a cup of almond milk
- 2 tablespoons of nut butter of choice
- ½ a ripe banana
- 1 tablespoon of unsalted nuts of choice
In a mason jar, pour the milk, add the nut butter, oats, and the banana, cut in slices. Stir, close the jar with a lid and leave it in the fridge. In the morning, add almond milk, some nuts, and enjoy!
3. Blueberry Walnuts Overnight Oats
- ½ cup of rolled oats
- ½ a cup of coconut milk
- ½ cup of frozen blueberries
- 1 tablespoon of maple syrup
- 1 teaspoon of chia seeds
- 1 tablespoon of crushed walnuts
In a mason jar, mix all the ingredients, close with a lid, and leave the mixture in the fridge during the night. In the morning, add some coconut milk, stir, and enjoy your breakfast!