I can’t believe it’s taken me so long to get back to this delicious breakfast treat … and the benefits of oatmeal are just out of this world.
I’ll share with you my delicious recipe at the end of this post but let’s delve into the weight loss and health benefits of oatmeal.
One of the major health benefits of oatmeal, indicated in many studies is that it may help lower cholesterol and reduce the risk of heart disease.
Here’s an excerpt from WebMD: “Oatmeal is full of soluble fiber, which we know lowers LDL levels. Experts aren’t exactly sure how, but they have some ideas. When you digest fiber, it becomes gooey. Researchers think that when it’s in your intestines, it sticks to cholesterol and stops it from being absorbed. So instead of getting that cholesterol into your system — and your arteries — you simply get rid of it as waste … It’s such a well-accepted belief that the FDA gave it the status of a “health claim” in 1997. This allows manufacturers to advertise the heart-healthy benefits on boxes of oatmeal and other products.”
That’s enough to tick my boxes right there.
But there’s more health benefits to oatmeal than just lowering cholesterol.
Because oatmeal is so high in soluble fiber and is slower to digest, it is believed to
- help control your blood sugar levels
- reduce your risk of type 2 diabetes
- reduce your risk of high blood pressure, and
- reduce your risk for certain cancers
This is how serious I am about the benefits of oatmeal – the “Breakfast of Champions!”
That’s a 10kg bag of oatmeal! Yep, I never do anything by halves.
Ready for some more benefits of oatmeal?
It’s full of vitamins, minerals and antioxidants. One cup contains around 4 grams of fiber, 6 grams of protein, 18 different amino acids, 4 grams of healthy monounsaturated and polyunsaturated fats, and it’s rich in iron.
I’ve only just returned to eating oatmeal for breakfast and I’ve noticed that I’m not feeling hungry for at least 3-4 hours. When I was on a high protein breakfast I noticed little twinges of hunger after about 90 minutes. So this is a huge plus for me and anyone else trying to lose weight. Half of our problems stem from not feeling full.
Now, to the recipe
It’s taken me a couple of mornings but I have finally perfected my healthy, delicious and nutritious formula for cooking oatmeal.
1/2 cup of oats
1/2 cup of lo-fat milk
1/2 cup of water
sprinkle of ground rock salt
1 level tspn of cinnamon
12-15 drops of liquid stevia or 4 tablets of stevia dissolved in boiling water
handful of sultanas
Method of Preparation
Note: I like my oatmeal a little bit chewy. If you prefer your oatmeal soft then soak the oatmeal, water and milk for about half an hour before cooking.
Mix oatmeal, water, milk and rocksalt in saucepan and bring to the boil.
When it starts to boil add cinnamon and stevia.
Keep stirring for about 3 minutes.
Bring down the heat, add sultana and keep stirring for another 2 minutes or so.
Take off the heat, cover with lid and let sit for 5 minutes.
Then serve with a small amount of lo-fat milk or just eat as is.
But please do not ruin the benefits of oatmeal by adding cream, whipped cream, butter or sugar. Stevia is a calorie free natural sweetener that is actually sweeter than sugar and has no effect on blood sugar levels.
P.S. If you have some great healthy delicious and nutritious recipes for oatmeal I’d love to hear about them … in the meantime I’m off to prepare my breakfast of champions!