Recently it has been a trendy food. Rich in protein, they adapt to numerous daily preparations to make them healthier. Oatmeal cookies, porridge, granola, yummy cake, quiche… they can easily transform a traditional high-calorie recipe into an innovative low-fat recipe. If not beautiful! But beware, if they are rich in nutrients and benefits, they also have some disadvantages.
If you have decided to return to the goals of healthy eating, weight loss or fitness, oats have probably already become part of your daily routine. If not, here are the reasons to do it as soon as possible.
Nutritional values of rolled oats
If you thought oats were just a soft, nutrient-free cereal just for weight loss, you would be wrong. And for good reason, they provide a large amount of carbohydrates, essential for people with physical activity. Since they are good carbohydrates, which provide essential fatty acids for the body and good fiber for digestion.
In more detail, the glycemic index (which indicates the level of sugar in the blood) contained in oats is about 60, which stabilizes blood sugar and allows the body to better assimilate carbohydrates.
An essential source of protein
Athletes or not, the source of protein provided by oats is essential. These cereals make it possible to maintain and build new muscle fibers which are very important for people with physical activity, but also for those who do not move much and need to maintain their muscles. However, they are not a sufficient source of protein to be healthy. It is clear that it is necessary to supplement with animal or plant proteins in addition to avoiding deficiencies.
Ideal for losing weight
The peculiarity of oat flakes is that they are rich in fiber, and therefore are good for intestinal passage. That helps you have a flatter stomach and feel more in shape every day. Moreover, thanks to this high fiber content, and consequently its saturating power, oats represent a very strong anti-absorption ally. And for good reason, these soluble fibers make it possible to increase the passage of food in the stomach and thus regulate the production of hormones that control appetite.
Oat flakes are a contraindication for some people. In fact, they reduce the absorption of nutrients and thus can slow down people in search of muscle mass.
Healthy granola made from oats for breakfast
- 300 g rolled oats
- 200 gr dark chocolate (crushed to make pieces)
- 100 gr hazelnuts, almonds, walnuts, walnuts walnuts … whatever you prefer (also crushed)
- 5 tablespoons agave syrup
- 3 tablespoons coconut oil
- In a salad bowl mix the almonds (hazelnuts, walnuts, etc.) and oat flakes.
- In a saucepan place the agave syrup and coconut oil to simmer. Remove from heat and allow to cool.
- Then pour this mixture into the bowl, on top of the oats and almonds. Mix well to combine ingredients.
- Add the chocolate pieces and then mix
- On parchment paper, spread the granola and then bake for 20 minutes on medium heat. Look, the granola has to be fresh. While cooking, mix gently with a wooden spatula.
Once out of the oven, it is ready! Granola can be eaten with yogurt, fruit, milk… whatever you want!