Beta What?
1. Oats is a rich source of beta glucans which act as a prebiotic. Prebiotics feed the healthy bacteria in our gut microbiome. The healthy bacteria in turn make nutrients for our colon cells.
Low Glycemic
2. Oats is a low glycemic carb. This means that it is digested slower than other carbs and will not cause blood sugar to spike like processed carbs such as sweets and biscuits.
Can Aid Weight Loss
3. Because of this slow digestion, you will feel satisfied by a bowl of oats and will feel full for longer, making it easier to avoid snacking and junk food.
Gluten Free
4. Oats is naturally gluten-free so it is an excellent breakfast choice for those that want to avoid gluten. However, if you are gluten intolerant, please look for the oats that are labelled "gluten free" as sometimes cross contamination can occur.
Versatile
5. Oats lends itself to so many different toppings, allowing you to change things up constantly and not get bored with it as a meal.
The Less Processed, The Better
It is important to buy minimally processed oats, steel cut oats or good old Jungle Oats. Do not buy instant oats or flavoured oats. These are processed more and, apart from the “nasties” that are added for the flavouring, they will have a higher glycemic index and will be more likely to spike your sugar level.
How Do I Make It?
To make your oats, take half a cup of oats, a pinch of salt and a whole cup of milk (water will do if you are lactose intolerant, but it is not as tasty). Put this in a pot and bring to the boil, lower the heat and simmer until the oats are soft and porridgy. Alternatively pop it in a microwave bowl and cook on high for 3 minutes. Add more milk if you would like to and a drizzle of honey, sugar or sugar substitute.
Variety Is The Spice Of Life
A bowl of oats is so versatile - you could add all sorts of toppings, amongst others, plain yoghurt, berries, seeds, nuts, raisins or sliced fresh fruit.
Get Your Protein Fix
I like to make sure that I get enough protein each meal, so I beat two eggs into the cup of milk that I use. The half cup of oats has 5 grams of protein, the cup of milk 8 grams and each egg is 6 grams - so 25 grams of protein for the meal! Perhaps not everyone’s cup of tea but certainly worth a try.