Eating Oatmeal For Breakfast: Is It Healthy?
The importance of breakfast has been discussed many times. While some suggest that it is the most important meal of the day, others argue that it is dispensable. Be that as it may, if it is done, it is essential to base it on foods of high nutritional quality. Therefore, we tell you why have oatmeal for breakfast and what are its benefits.
Oats, as stated in an article published in the Journal of Food Science and Technology , stands out for its content of dietary fiber, amino acids, fatty acids, vitamins, minerals and phytochemicals. Due to this, today it is known as one of the healthiest and most complete cereals.
Oatmeal for breakfast
When choosing a cereal for breakfast, it is clear that the favorite must be oatmeal. This ingredient has complex carbohydrates and a significant contribution of fiber. In addition, it presents in its composition micronutrients such as vitamins of group B and minerals such as calcium and iron, necessary for the development of vital physiological reactions.
On the other hand, it should be noted that it is a very versatile food, which can be incorporated in various ways in the first meal of the day. Thus, it is possible to combine it with berries, bananas, dairy products and other ingredients that also provide nutrients to the body.
Benefits of having oatmeal for breakfast
One of the benefits of having oatmeal for breakfast is that it allows you to obtain beta-glucans. The latter is a type of soluble fiber that is positively associated with health. Why is it recommended?
Improvement of the composition of the intestinal microbiota
Soluble fiber is an essential substance to ensure the survival of beneficial bacteria that live in the intestine. This has been shown by research published in The Journal of Nutritional Biochemistry .
This substance is fermented in the intestines and generates short-chain fatty acids, with an anti-inflammatory character. In addition, many of the fermentation products serve as substrates to ensure the well-being of the bacteria.
Special mention must be made of the importance of the microbiota in health. At present, it is considered as an independent organ that intervenes in the functioning of the immune system, in addition to modulating the risk of developing complex pathologies.
Helps reduce constipation
When it comes to fighting constipation, apart from being necessary to ensure adequate water intake, it is necessary to include fiber in the diet. Because of this, having oatmeal for breakfast is beneficial. The assimilation of its nutrients helps increase the fecal bolus and stimulates peristaltic movements.
According to a study published in the International Journal of Clinical Practice , a low fiber intake in the diet can lead to a greater propensity for constipation in the medium term.
Prevention of colon cancer
In order to prevent the development of complex pathologies, such as colon cancer, it is essential to guarantee the presence of fiber in the diet. Eating oatmeal for breakfast can have a positive impact on reducing the risk of presenting this pathology, as suggested by a meta-analysis published in the International Journal of Food Sciences and Nutrition.
Oatmeal recipe for breakfast
There are many ways to incorporate oatmeal into breakfast. This time we want to share a porridge recipe with you . It is a preparation that you can make with the toppings that you like the most. Do you dare to try it?
Ingredients
- 1/2 cup of milk (125 ml)
- 3 tablespoons of oats (45 g)
- Toppings (nuts, seeds, fruits, etc.).
Preparation
- First, heat the milk over medium heat together with the oats, while stirring.
- When it’s thick, it’s done.
- Then, put the preparation in a bowl and let it cool.
- To finish, add the toppings of your choice. They can be berries, walnuts, chia seeds, or dark chocolate chips.
Eating oatmeal for breakfast to improve health
Eating breakfast with oatmeal is ideal to improve intestinal transit and reduce the risk of chronic diseases. This food, due to its nutritional and energy value, is ideal to start the day in the best way.
In fact, it is not only a healthy option for breakfast. It can also be enjoyed at lunchtime, during a snack, or as part of a light dinner. Do you dare to try it?
