In the past, oats was grown for animal feed, especially horses. In recent years, given its many nutritional benefits, this cereal has made a big breakthrough on our plates, especially in the form of flakes (steamed and flattened grains). So much the better for our taste buds, because this cereal knows how to make itself creamy, so much the better for our figure too!
Oatmeal is good for cholesterol
“The main asset of oat flakes is their high content of soluble fibre, beta-glucans which, in contact with a liquid, form a gel which slows down the digestion of carbohydrates and promotes satiety, but also which traps fats and help lower cholesterol levels”, explains dietitian Marie-Laure André. 3 tablespoons rolled oats consumed daily thus help to regulate your cholesterol level.
Rolled oats have a low GI
Well endowed with fibre, but also with protein, they ensure long-lasting satiety and are perfect in the morning in milk or a vegetable drink to “hold on” without feeling cravings or cravings (which happens when you have an overly sweet breakfast , such as white bread and jam) until lunch.
“I recommend eating them cold to take advantage of their low glycemic index (40)”, adds the specialist. For porridge lovers, it is therefore better to soak them in milk overnight, or cook them in milk and then let them cool.
They are well tolerated by gluten intolerant people
They also provide various minerals (magnesium, calcium, potassium, etc.) and group B vitamins which contribute to energy metabolism and nervous balance. Moreover, “Oats contain a form of gluten (avenin) which is well tolerated. People who are gluten intolerant should however take care to take packets bearing the crossed out ear logo which guarantees that there has been no contamination, as this may be the case in factories that store and process several varieties of cereals”, explains our expert. Finally, it is better to take them organic to avoid pesticides, especially since they remain affordable, especially when they are sold in bulk.
In video: Oats: in which form to consume it?
The 3 best nutrition pairings
>> With cinnamon: this antioxidant-rich spice helps regulate blood sugar and protects cells from aging. In addition, its bewitching fragrance makes it possible to reduce or even eliminate sugar in desserts. It goes well with the sweetness of oats. Oat flakes and cinnamon are combined in porridge (40 g of flakes, 25 cl of milk and 1 pinch of cinnamon), pancakes or small biscuits.
>> With chia seeds: for an ultra satiating breakfast or snack, combine chia seeds and oatmeal, both rich in soluble fiber. Soaked in milk or a vegetable drink, they give a firm texture that holds well. Mix 2 tbsp. rolled oats, 2 tbsp. chia seeds, 1 yogurt and 4 tbsp. tablespoons of coconut milk and let cool overnight.
>> With red fruits: vsfragrant and packed with antioxidants, they spice up oatmeal. Out of season, we focus on frozen mixes (blueberry, blackberry, raspberry, etc.) which retain the protective micronutrients well. On prepare a “healthy” crumble by adding red fruits to apples and oat flakes to the dough. Or more simply, we serve oatmeal pancakes with a homemade red fruit coulis.
To discover :
- 9 foods to get a flat stomach
- The best cholesterol-lowering foods
- The 9 Best Anti-Diabetes Foods
