How to make overnight oats and chia seed pudding
Make pumpkin-flavored overnight oats for a quick and delicious breakfast.
Problem solved, problem solved.
Few breakfast foods are more popular or inviting than oatmeal. with Estimate With a market size of $5.3 billion, people love that the dish is filling, cheap and easy to prepare. Made by heating raw oats with water or milk to make porridge, oatmeal tastes sweet on its own but is often spiced or sweetened with sugar, cinnamon, honey, or fruit such as apple slices, blueberries, strawberries, or bananas.
Some people also use pumpkin spice, chocolate chips, brown sugar, shredded carrots, nutmeg, maple syrup, chopped nuts, coconut flakes or fried eggs and a sprinkle of sriracha to liven up or put a sweet spin on food.
Of course, such ingredients make the dish more or less nutritious, but oatmeal itself has many health benefits.
What are the health benefits of oatmeal?
Oatmeal is a balanced food and a good source of folate, copper, iron, zinc, and more. B vitamins. “It’s also an excellent source of beta glucan, which helps with heart health,” says Shelly Rael, MS, RDN, a registered dietitian and nutritionist in Albuquerque, New Mexico. She adds that eating oatmeal is a great way to get complex carbohydrates into your diet. “Complex carbohydrates help the brain, muscles and cells,” she says.
of American Heart Association Oatmeal is also credited with lowering cholesterol and being a rich source of the mineral manganese – which plays an important role in immune health, blood clotting and blood sugar regulation.
After all, “among the whole grains, oatmeal contains the highest amount of protein and fiber,” says Uma Naidoo, director of nutrition and lifestyle psychiatry at Massachusetts General Hospital.Calm your mind with food“Dietary fiber is important for preventing constipation and maintaining gut health and reduces the risk of heart disease. Protein is important for energy, muscle and bone growth, and helps the body produce hormones and enzymes.”
Are there any downsides to eating oatmeal?
But this is not all good news for oatmeal. “Oatmeal is marketed as a healthy option for some things, but it has an effect on metabolism, and I recommend caution against overeating,” says Naidoo.
Oatmeal is known to cause gas and bloating, which can be especially severe if you suffer from gastrointestinal problems such as irritable bowel syndrome.
One of the other disadvantages of eating oatmeal is the aforementioned bad taste. This causes many people to add large amounts of white or brown sugar to sweeten. Daily Value Limit of Added Sugar, b US Food and Drug Administration, is only 50 grams – about 12 teaspoons. It is not uncommon for people to put a quarter of this amount on a single oatmeal. “Be careful how you prepare your oatmeal and what you add to it,” advises Christine Smith, MS, RDN, a spokeswoman for the Academy of Nutrition and Dietetics and a registered dietitian at Piedmont Health. “If you’re not careful, oatmeal can quickly become a high-calorie, high-sugar food.”
Is oatmeal good for weight loss?
By itself, oatmeal is considered a low-calorie food option because it is only one cup of cooked food. 166 calories. This is one of the reasons oatmeal is said to help with weight management. Another thing is that oatmeal can be very filling. Foods high in fiber, such as oatmeal, can help with satiety and reduce the risk of overeating, Smith says.
But again, she stresses, it’s important not to offset such benefits by loading up your oatmeal with lots of sugar or other high-calorie foods. “Try making pureed oatmeal and adding fresh fruit for a naturally sweet flavor,” she advises. “And some flavored oats can contain high amounts of sugar, so be careful.”
What is the healthiest fruit? This has cognitive and cardiovascular benefits.