Although both raw and cooked can help us in our task of losing weight, if we want to get more nutrients we will consume raw oats
Oats are a natural element with a great nutritional power. Such is his contribution to our body, which was for years the staple food of many peoples and civilizations.
This earned him the title of “queen of cereals”, and is that it has a high content of proteins, vitamins, carbohydrates, minerals (calcium, iron, magnesium, phosphorus, potassium, and manganese) and other nutrients that make it stand out between the different harvests.
Thus, oatmeal is ideal for losing weight, controlling cholesterol and blood pressure, to improve intestinal transit, regulate blood sugar and even protect against cancer. Let’s know more about their properties.
Why is oatmeal so effective in helping to lose weight?
Its slimming potential is due to multiple properties that, in interaction, postulate this food as one of the best allies when it comes to controlling our diet and taking care of our body. Let’s dig into this question:
Keeps cholesterol at its healthy levels
Its high content of essential amino acids, fiber and unsaturated fats such as omega 6 (linoleic acid) can lower the levels of bad cholesterol (LDL). In turn, the help that oats offer to our body to increase good cholesterol (HDL) in the blood allows to decongest the veins and lose weight.
It has a great satiating power
Its slimming potential is surprising not only because it helps us regulate our levels of sugars and cholesterol physiologically, but also because it gives us a certain psychological balance thanks to its satiating power.
This we owe to high in complex carbohydrates or slow absorption, allowing control levels of blood sugar and oats makes it an ideal food for people with diabetes.
It favors intestinal transit and helps eliminate toxins that poison our body
Thanks to its high fiber content, oats promote intestinal transit and eliminate constipation. Thus, it decongests our body of toxins and fats that cause us to get fat and even to get sick.
Nourishes the body and tissues
This cereal prevents the tissues of our body from loosening when losing weight, thanks to its contribution in minerals such as iron, sodium, zinc, potassium, folic acid, etc.
Oats have elements such as lignans and phytoestrogens, which contribute to decreasing the likelihood of developing those cancers that are related to our hormones, such as breast cancer.
Maintains our cardiovascular system to the point
As mentioned, the beta – glucan will destroy or devour excess cholesterol containing our arteries. For this reason, it improves our cardiovascular system.
How can we include it in our diet?
Getting used to including this cereal in our diet may cost you at first. But it is enough that we acquire the habit to cheer us up since the results are magnificent and lasting. We must know that the best oats we can use is one that is grown in an ecological way and that maintains the quality of integral.
Once we have been thinking about including this product in our diet, we should also avoid, as is obvious, refined foods, sausages, fried foods, etc. Also, combining oats with physical exercise will help to promote fat burning more easily.
Consequences of its abuse
We have to be aware that abuse of oats can cause gas, bloating or diarrhea. In addition, each serving contains around 300-400 kcal. All these questions should encourage us to use it sparingly.
How is it better to take it: raw or cooked?
Both raw and cooked has some magnificent properties that will help us lose weight. However, the truth is that raw oatmeal retains its nutrients in greater quantity.
That is, when cooking it, many minerals, fiber, and enzymes are lost that help our digestive system and our body eliminate toxins. In addition, vitamin B, vitamin E and various antioxidants are lost.
On the other hand, cooked oatmeal tastes better and is easier to digest and even chew. That is to say, that the cooking softens it, which will help us to avoid gases and other problems when it comes to including it.
However, although the flavor and texture may be lower, the raw oatmeal wins the battle, since we can soften it by leaving it to soak or mixing it with fruits and other foods.
What preparations can we make?
Being a cereal, it is a very versatile food in its preparation. For this reason, we have many alternatives to consume it, just take imagination.
Eye!! Keep in mind if you have taken more oatmeal during the day and regulate the amount. Ideally, about two tablespoons a day to not exceed the caloric intake. We leave you some ideas so that you can incorporate it at the time you most want.
Fasting hot oatmeal water on an empty stomach is ideal for eliminating toxins. It is obtained very simply and is leaving the oats soaking overnight.
Oatmeal in your dishes
You can sprinkle the raw cereal in your salads and your meals. For that, It is enough for you to crush it or pass it through a coffee grinder in such a way that you transform the grain into powder or straw.
Puree with oats
You can spend a few grams of oatmeal by the blender accompanying your vegetables and purees. In this way, you will enrich your dishes both in flavor and in nutrients.
Smoothies with oats
If you add some oatmeal flakes to your milkshakes, you will not only facilitate the purification, but you will also speed up the weight loss process with a simple gesture.
We give you some options :
Banana, yogurt, oatmeal, and honey smoothie
- ¼ glass of oatmeal
- ½ low-fat natural yogurt
- 1 banana
- ½ cup of skimmed milk
- 2 teaspoons of honey
- ¼ teaspoon of cinnamon
Oatmeal and berries smoothie
First, you need to mix these ingredients and let them stand for about 5 hours :
- 1½ tablespoons of chia seeds
- 2 tablespoons of oats (regulates your quantity)
- ¾ cup of vegetable milk
- ½ teaspoon of almond essence
After the recommended time, prepare the shake with the following ingredients :
- ½ cup of vegetable milk
- A handful of frozen strawberries (maybe blueberries, Goji berries and the like)
- 1 tablespoon maple syrup (can be substituted for cinnamon or flaxseed)
You can add a crushed banana if you feel like it. Mix it with the previous preparation and ready to drink. It’s delicious!
- 3 skimmed natural yogurts
- ½ tub of light spreadable cheese
- 10 nuts
- 3 tablespoons of oat flakes
- 3 tablespoons of agave syrup
- Fresh mint
This recipe has the advantage that you can prepare it in advance. Beat the yogurts with the cheese and mint and let stand. Chop the nuts and place them in the base. Pour the previous mixture and sprinkle with the oat flakes. You can sweeten the yogurt with agave syrup later.