A popular breakfast option for people across countries and cultures, oatmeal is one of the most delicious and convenient breakfast and evening snack that is loaded with essential nutrients and yet continues to be a delicious ensemble.   |  Photo Credit: iStock Images
- The beta-glucan present in oats fights the hunger-fighting hormone called cholecystokinin which helps to control our weight.
- For hypertension patients, the expert said polyphenol antioxidants like avenanthramides in oats may help lower blood pressure levels by increasing the production of nitric oxide.
- Nitric oxide has been shown to dilate blood vessels leading to better blood flow.
New Delhi: People on a weight loss spree or those trying to build muscle mass – diet plays a pivotal role in every fitness-centric goal. And when it comes to diet, proteins, healthy fats, essential vitamins, and a special variety of filling and low glycemic index carbohydrates – complex carbs – are the key components required. Talking of complex carbs, there is a particular food that is synonymous with this macronutrient – it is oats.
What makes oatmeal a nutritious choice for weight watchers?
A popular breakfast option for people across countries and cultures, oatmeal is one of the most delicious and convenient breakfasts and evening snacks that is loaded with essential nutrients and yet continues to be a delicious ensemble. With a touch of fruits, berries, nuts, seeds, skimmed milk, and honey, oatmeal becomes a filling breakfast or snack that induces satiety, promotes weight loss, and does not spike blood sugar levels in diabetes patients either. The beta-glucan present in oats fights the hunger-fighting hormone called cholecystokinin which helps to control our weight. However, sometimes one may end up loading the bowl with too many sugary fruits, refined sugars, or honey which may have an adverse effect on health.
But is there a way to know whether your bowl of oatmeal is a healthy serving or a sugar factory? In an interaction with Times Now Digital, Ms. Indrani Ghosh – Chief Dietician at Manipal Hospitals – answered all the questions.
“Oatmeal is filled with essential nutrients that help reduce cholesterol and lessens your risk of developing a serious illness. They are rich in antioxidants; magnesium, fibre, protein, anti-cancerous agents and are an incredible source of carbohydrates that your body needs to function properly. Oatmeal helps keep you feeling full for longer than other breakfast foods, which can prevent you from snacking throughout the day,” she explained.
How does oatmeal benefit, hypertension patients?
For hypertension patients, the expert said polyphenol antioxidants like avenanthramides in oats may help lower blood pressure levels by increasing the production of nitric oxide. Nitric oxide has been shown to dilate blood vessels leading to better blood flow.
Additionally, oats are easy to digest and can ease an upset stomach. And as if that weren’t enough, oats are also high in the soluble fiber beta-glucan. The beta-glucan fiber in oats can reduce both total and LDL cholesterol levels. This soluble fibre helps slow digestion, keeps you feeling satiated for hours and also helps with regular elimination as well.
Is there a right way to make oatmeal?
Ms Ghosh explained just how one can prepare a bowl of filling and healthy oatmeal.
“Using the cooked oatmeal as a base, you can create your own oatmeal bowl by incorporating various add-ins like egg, avocado, cheese, vegetables and spices, fresh fruits (which contain more fibre and antioxidants) a good amount of almonds, walnuts and raisins. Always use double-toned milk as it contains fewer calories and less fat. Do not use sugar or honey as they add extra calories to your diet. The energy bite packed with nutritious ingredients such as walnuts, berries, and oats is exactly what we need during those vulnerable hours. You can also make oatmeal cookies with whole wheat, walnuts, oatmeal, coconut, and blueberries – and these delicious condiments would do the satiating job without adding to your weight as no honey, sugar, or jaggery is added to it,” the expert concluded.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.