On social networks, oatmeal is all the rage. Recipes for porridge, cakes, or pancakes, these cereals are breaking popularity records. They come in two forms: large or small. The former are used to make the famous breakfast porridges or to be incorporated into granolas or mueslis. As for the latter, we use them a bit like flour to make certain breads, or to thicken sauces.
In terms of nutrition, they provide an interesting supply of B group vitamins, magnesium, iron, selenium, zinc or phosphorus. A multitude of essential nutrients to, among other things, fight against fatigue or stress. But that’s not all. They contain no less than 10% fiber. These famous fibers which will promote a healthy microbiota, easier digestion, and a rapid feeling of satiety. Finally, another positive point: oatmeal can be a good solution for vegetarians. They indeed contain vegetable proteins. Be careful, however: these proteins do not contain all of the amino acids present in meat.
The countless qualities of these little flakes have therefore led to various conclusions being drawn. Among them, the idea that they would help you lose weight. So what about this side?
You can include them in your breakfast with 2 tablespoons of oatmeal
« Yes and no. Yes because they contain beta-glucan, a kind of beneficial fiber which is satiating and balancing, particularly for the cardiovascular system. But it remains a cereal (345 Kcal / 100 g dry), and must be consumed in quantities adapted to your needs, your activity, your age, etc. », says Béatrice de Raynal, nutritionist.
As with any other food, quantity matters. “ You can include them in your breakfast at the rate of 2 tablespoons of oatmeal, soaked in hot water, or in semi-skimmed milk, or even yogurt, with raw fruit or cooked in compote without sugar. You can add some hulled hemp or flax seeds for an omega-3 supply. », Adds the expert.
3 to 4 spoons at breakfast for athletes
Obviously, you can adapt the quantity to your profile and in particular to your physical activity. Big athletes can switch to 3 or 4 spoons for example. With such a breakfast, not only do you increase the chances of losing your weight, but you will also avoid the risk of seeing your bad cholesterol increase. The ideal healthy recipe, as long as you remain reasonable during the other two meals.
Thanks to Béatrice de Reynal, nutritionist doctor in Paris and founder of Nutrimarketing.
Source: www.topsante.com
