If you would like to have some healthy dinner – what you think about crunchy oats before bed?
Today you can hear or read about oats or oatmeal everywhere. If you go to supermarket or health food store – you will find different packing of oats or oatmeal. If you belong to a group of people who had never tried oats – now is time to do that.
Oats for breakfast or dinner – what is better idea?
This amazing and healthy cereals for breakfast or dinner – whatever you want – the effect is the same! Oats do not change their nutritional composition and effects depending on the time of day when you eat them – so you can eat them whenever you want. In the evening you can eat oats instead of dinner because they are excellent for digestion and stomach, they are very ”light ” and easy to digest. So, eating oats before bed is great idea!
Many people can’t imagine their healthy breakfast without oatmeal – this is the ideal breakfast for weight loss, but it is also good before bed. Oats can be prepared in several ways. They solve the problem of lazy intestine and burning fat – so you can lose weight while you eat them. It is recommended to eat oats every day for breakfast or dinner.
How you can eat oats?
You can eat oats soaked in yogurt or naturally squeezed juices from fruits. It becomes soft and pleasant to eat if you, before eating, hold them for several hours in yogurt and freshly squeezed juice. Pleasant!
Healthy benefits of eating oats before bed
Oats, compared to other grains, are considered among the most valuable! The reasons why oats are considered so beneficial to our health are listed below:
– They contain a particularly high proportion of oat fiber with well-balanced ratio of soluble and insoluble fiber.
– Insoluble fiber improves digestion and effectively prevent constipation and serious disorders of the digestive tract, including colon cancer.
– The soluble fiber (beta-glucans) reduce cholesterol levels in the blood and protects the heart.
– The consumption of oats helps to reduce blood sugar levels and prevent or alleviate diabetes.
– Oats help fight obesity by reducing appetite, causing long-lasting feeling of fullness and regulate digestion.
– Compared to other grains, oats have a higher content of amino acids, vitamins B and E, minerals and trace elements – especially iron, magnesium, calcium and zinc.
So, it’s time to add oats to your regular diet!
Oats and calories
Oats have a constant high nutritional value, containing proteins that can compete with proteins from soy, milk and eggs. There is only 125 to 150 calories per quarter cup of dry oats. Within this portion is present 6.6 g protein, 25.8 g carbohydrates, 4.1 g fiber and 2.7 g of fat – which makes oats an ideal dietary low-calorie option. Oats contain carbohydrates that stabilize blood sugar levels, and their soluble fiber helps reduce LDL cholesterol in the blood.
Proteins in oats
As we said, oats have protein content that can compete with proteins from soy, milk and eggs. Oats is the only source of avenalin – specialized legume-like protein or globulin. Globulins are characterized by water solubility, and is considered to play a key role in the gastrointestinal absorption of water and digestive health. The concentration of protein in oats is 12 to 24%, taking the highest percentage among all the cereals, and oats are also low in gluten (a protein exists in wheat which can’t digest people with celiac disease).
Oats contain oat bran, a source of fiber, which have gained in importance as an anti-cholesterol. This soluble fiber called beta-glucans and only 3 g of the fiber a day is enough to help in lowering LDL cholesterol and in the fight against heart disease. Saponins extracted from oat fibers act like soap – act as emulsifiers, which is important in lowering bad cholesterol.
Oats has more fat than most grains, immediately after corn. However, its fats are mostly heart healthy polyunsaturated and monounsaturated, which also provide ”transport” fat-soluble vitamins, such as vitamins A, D, E and K. One cup of oats provides 3.955 g polyunsaturated fat, monounsaturated 3.398 g and only 1.899 g saturated. Saturated fats, as well as trans fats, accelerate the accumulation of arterial plaque, and other markers of heart disease, such as arteriosclerosis.
1 cup of oats includes 7.36 mg of iron, 7.669 mg of manganese and 6.19 mg of zinc.
Vitamin content: 2.104 mg pantothenic acid, 1.499 mg niacin, 1.190 mg thiamine and 0.186 mg of vitamin B6.
Pantothenic acid or vitamin B5 is an essential for normal metabolism and growth, with requirements for children 1.7 to 2 mg per day, and teenagers and adults 4 to 5 mg of pantothenic acid per day. Niacin, or vitamin B3, helps your body use the energy in food. These ingredients, in addition to fiber and healthy fats, contribute to the fact that the oats are considered among the most nutritious of all grains.
How you can use oats? Besides you will easily soak 1-2 tablespoons of oat flakes in a cup of yogurt or milk, you can prepare oatmeal.
You need 5-6 tablespoons of oat flakes and about half liter of water. To retain all the nutrients, oatmeal does not need to cook longer than 5 minutes! Then they should be soaked in water to cool and swell. Oatmeal has a neutral taste, so you can add it various accessories depending on your taste (honey, fruits, nuts, yogurt, almonds, etc.). It is recommended to eat oatmeal for breakfast or dinner.
In the same way, you can prepare oatmeal with milk or broth. The liquid in which you cooked oatmeal should not be thrown, because it contains many nutrients from oats.