For most of my life, I was never into eating oatmeal or cereal for breakfast. It was always too bland and uninteresting. I prefer eggs or omelets. Sometimes, I’ll even have lunch or dinner leftovers for breakfast. Now that I’ve been playing with my fitness tracker and logging in what I eat each day, I’ve developed more of an appreciation for good ole’ oatmeal.
Scroll down for my Oatmeal with pineapple, raisins and walnuts recipe at the end of this post. It’s yummy!.
We all need to eat fiber and eating whole grains for breakfast is a good way to make sure we get enough. Quality whole grains fill you up so you won’t eat more than you should.
I try to eat 3 meals and with a couple of snacks at specific times. Knowing when it’s time to munch helps me to eliminate extra runs to the refrigerator. Otherwise, I’ll unconsciously nosh whenever I’m bored or need a break from work. I’m one of those types who gets light-headed and miserable without a little pick-m-up between meals.
We all have different metabolic body types. Some of us need to eat every few hours, like me, and others can go half the day without a crumb. Doug sometimes doesn’t eat until the afternoon. If I did that I’d faint.
Why You Should Eat Oatmeal
I’m not referring to “instant” oatmeal. That’s junk food. I’m talking about whole grain oats that you cook on a stove for 20 minutes. I start it at a low heat, do some stretches and take a quick shower. When I’m done it’s ready to eat.
Most oatmeal is gluten free, but if you’re truly gluten intolerant, make sure to read the package label carefully. Some oatmeal contains gluten.
A half cup of dry oats contains approximately 190 calories and 5 grams of protein. Add a small amount of fruit, nuts, seeds and/or plain non-fat yogurt and you’ll feel satisfied for hours. The high fiber content in oats will keep everything moving, which is a good thing when you’re over 50.
Steel cut oats are chopped oat groats and are the least processed type of oats available.
How Eating Oatmeal Will Help You Stay Young
Oats lower your cholesterol – It contains a soluble fiber called beta-glucan. A study was done on males and females with mildly high cholesterol. They were given oat fiber extract containing 1% or 10% beta glucan. After 5 weeks, both groups showed a significant reduction of total cholesterol and low-density lipoprotein. (LDL) Beta Glucan also boosts the immune system and wards off disease and infection.
Antioxidants – Oats contain 20 unique polyphenols called avenanthramide’s, which are powerful antioxidants. They keep free radicals from damaging LDL cholesterol and prevent heart disease. This is particularly helpful for post-menopausal women. They’re anti-inflammatory, anti-itching, and protect against coronary heart disease, colon cancer, and skin irritation.
Oats may prevent breast cancer – A diet that includes whole grain fiber, like oats with fruit, may help prevent breast cancer especially for pre-menopausal women, so make sure your daughters eat their oatmeal too.
Oats are a well Balanced Protein – and have a higher concentration of well-balanced protein than most other cereals.
Phytochemicals Protect Against Chronic Disease – The essential fatty acids in oats may help to increase longevity because the amino acids facilitate optimal functioning of the body. Oats are a good source of essential vitamins and minerals, is high in thiamine, folic acid, biotin, pantothenic acid, vitamin E, zinc, selenium, copper iron, manganese, and magnesium.
Will Eating Oats Help You Lose Weight?
Eating oats are healthy but, like any other foods; you have to be smart about it. Don’t add too many extra toppings that will add to the calorie count. Sprinkle small amounts of fruits, seeds, nuts, and non-fat dairy products, but leave out the sugar, butter, chocolate and other high-calorie or unhealthy treats.
Try my oatmeal with pineapple golden raisins and walnuts recipe below. It’s naturally sweet so there’s no need to add sugar and filled with nutrition.
- ½ cup of rolled or steel cut oats
- 1 cup water
- 1 pineapple spear chopped
- 1 Tbsp golden raisins
- 1 Tbsp chopped walnuts
- ¼ cup of non-fat Greek Yogurt
- pinch of sea salt
- Bring water and salt to a soft boil in a small saucepan
- Add oats and cover.
- Simmer on very low for 10 minutes.
- Add the pineapple and golden raisins.
- Continue to simmer on very low for 10 more minutes.
- Take the oatmeal off the heat and let it set for 5 minutes.
- In a serving bowl mix the oatmeal with nonfat yogurt and sprinkle with chopped walnuts.
What do you top your oatmeal with? Please leave a comment below.