Hello welcome to the whole happy like today we are going to talk about oatmeal and how you can choose the right kind of oatmeal for your house and how you can choose the right kind of toppings to make it healthier options before we get into the details I wanted to quickly share my story you understand why I made this article and hopefully you can relate in my early twenties I used to love oatmeal it was my go to breakfast just add some water to it and you're good to go to the instant kind the one that has lots of additives and brown sugar convenient did the job and I didn't think much of it but I did notice it every single time I had oatmeal I was hungry within an hour or two. Oatmeal did not get me to lunch I had to have a mid-morning snack so it's supposed to Spotify then let's fast-forward to my late 20s in my late twenties I went grain-free because they just didn't feel good on the grains is mainly because of the process for him so completely cut out the grades I felt good but after a while I kind of lost my energy and I have since been reintroduced green but I know a lot more about what works for my body today and I know a lot more about how to eat grains in a healthy weight carbs are not the issue it's how they process how we eat them what we eat the width and the portion in which we eat them so now that I'm armed with this knowledge I do eat oatmeal or regular basis it's not everyday breakfast maybe twice or Thrice a week Max but it is something I enjoy and I want to share whatever I have learned so let's begin before we dive into how to make oatmeal better let's talk about the types of oatmeal you can buy and which ones you should choose for your health so they're basically four kinds of oatmeal there is an oatmeal quick cook oats and rolled oats and then we have steel cut in terms of the nutrition vitamins and minerals and amount of fiber and protein all kinds of oatmeal are more or less the same not that much of a difference but they're real big difference how they impact your blood sugar who's can be grouped based on how they impact your blood sugar using something called the glycemic index high glycemic foods result in a blood sugar roller coaster and that's not what you want but low glycemic foods result in more stable energy level you can really see the difference in this graph so the high GI which is the high glycemic index foods such as innocent and quick cook oats result and a big blood sugar Spike go to the same Spike with the rolled oats okay so now you have selected the healthiest kind of oatmeal traditional Pro dope or the still cut what can you do to make that oatmeal Bowl even healthier wish are my top five tips number one portions and proportion so big portions of oatmeal bigger than their body needs because the concept of portion size is a little skewed especially North America because we get such a big serving when we go out restaurants that it's cute how we view portion now I can't tell you what the exact portion size for you should be because everyone's a bit different but I can give you an average the average portion size for oatmeal is about 1/3 cup dry cook 1/3 cup drive when you cook it kind of varies some people cook it when were water so it's going to be a little bit more in terms of volume this is an average portion size but 170 calories gives you enough room to add those topics okay so we have tacos portions let's move on to proportion to what I mean by proportions well it's the amount of oatmeal to other amounts of food the ratio of less imagine we take her oatmeal bowl and we converted to a plate what does your plate look like does it look like played a which is mostly oatmeal and very little of anything else or does it look like bb-8 is majority oatmeal just a handful of berries and nuts not that much but it's a really big bowl of just oatmeal that is going to impact your blood sugar very differently from be which is a ballast light which has oatmeal it has fiber from the fruit it has healthy fats and protein from the nuts that is going to have a very different effect on your body than a so my suggestion is always to eat a balanced plate of balance Bowl so protein is very important first thing in the morning I should proteins important all day but you want to make sure that you start your day with a protein-rich breakfast the reason for this it will help you stay full for longer and adding protein to oatmeal will blunts that blood sugar spikes is not going to be much of a spike it will be a slow-release mail that 1/3 cup I talked to her earlier is about 6 grams of protein for breakfast and if you add some berries and nuts to do more than that I recommend that's for your breakfast you need to have a bare minimum of at least 15 grams of protein if you're going to make it to lunch without snacking in fact I even think of 15 is a bit too low ideally more than that but the 15 is a bare minimum I do better when I'm having about 20 to 25 grams of protein my breakfast but everyone's have been different but don't go lower 15 days you're going to feel hungry really really quick so what are your sources are proteins eater you can add nuts and seeds you can have raw nuts or Nut Butter but one ounce of nut is a good starting point you can also add protein powder to I know it sounds a bit weird but sometimes a good tasting protein powder can wear very well in oatmeal not for non plant sources you can add eggs you can actually cook the egg into the oatmeal low and slow so it doesn't scramble and this will add a nice amount of creaminess to your oatmeal or if you're like me you can you do a Savory bowl of oatmeal so you can add the eggs on top of your oatmeal and add some veggies if you eat dairy and also add Greek yogurt that's a great choice for adding protein number three add fresh fruit or frozen fruit and ditch the tweeters and dried fruit oatmeal is black it is blanik need some sweetness it needs something to kind of get up a lot of us reach out for brown sugar or maple syrup or coconut sugar to sugar is the Oakdale already a carb-heavy breakfast and by adding more carbs do it your body has to process way too many carbs at one given time and the sugar doesn't have any nutrition in it the best choice really is fresh or frozen fruit because you're getting fiber and vitamin C can I forgot to talk about fiber so open already has fiber in it but if you want to make sure you're getting enough fiber throughout the day take every opportunity to add some Fiber to your diet and adding fiber to oatmeal will help you stay Fuller for longer and it will help a lot that blood sugar spots so what can you add for fiber well you can add fruits for example Raspberry Drive Suite 8 grams of fiber per cop or you can add something like chia seeds or hemp seeds or you can add vegetables for doing a Viber so adding fat to your oatmeal will help you stay Fuller for longer and it will blunt that blood sugar Spike that we talked about earlier. Can be on face eaters nuts and seeds coconut milk shredded coconut or you know avocado if you're doing the Savory oatmea.
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