Oatmeal is the perfect breakfast, thanks to its complex carbohydrates. These 4 tricks make porridge in addition to the protein bomb. Oatmeal is a weight loss and fitness food in one, as it keeps you full for a long time and at the same time gives you long-term energy. Well, 100 grams of oatmeal provide 370 calories – so they are not exactly the lightest foods. Still, they don’t make you fat. They owe this primarily to long-chain carbohydrates and fibre, which make you feel full.
Why Is Oatmeal So Healthy In The First Place?
In contrast to the quickly available carbs you take in with a jam roll, for example, the complex carbohydrates of cereals made from oats do not go into the blood as rapidly and thus supply your body with long-term energy. Your insulin level doesn’t skyrocket. It just rises slowly and steadily. Cravings are therefore no longer an issue after a meal with oatmeal.
Oatmeal Supports Healthy digestion
Oatmeal is an excellent source of fibre: a 50-gram serving provides 5 grams of fibre. The German Nutrition Society (DGE) recommends consuming at least 30 grams per day. Because fibre is anything but unnecessary “ballast”, these are indigestible plant fibres that swell up in the gastrointestinal tract and stimulate your digestion. Another advantage: The volume of food ingested increases in the stomach, stretching the stomach and saturation sets in more quickly.
Incidentally, Oats are also used as a tried and tested home remedy for gastrointestinal complaints. The dietary fibres form a protective layer on the stomach and intestinal mucosa, thus keeping the acidic gastric juice away from the mucous membrane. If you regularly feed a portion of oatmeal, you can prevent gastrointestinal complaints in the long term. In acute complaints, oatmeal porridge helps to stimulate digestion again.
Oatmeal Pushes You During Exercise
Because of its complex carbs, oatmeal is an excellent source of energy for athletes. They are suitable as a pre-workout meal and a post-workout snack because they also provide you with essential nutrients that you need after a strenuous workout or a long run. Combine the oats with milk and fruit, so they replenish your empty glycogen stores and also supply your body with lots of vegetable protein.
Another plus for athletes: Oat flakes provide many vitamins and minerals, above all the sports mineral par excellence: magnesium. 100 grams of the flakes contain an impressive 134 milligrams of powerful substance. Among other things, this protects you from annoying muscle cramps and improves your ability to regenerate after exercise.
Oatmeal Provides Vegetable Protein
Oatmeal is a good source of vegetable protein: One serving of oatmeal (50 grams) provides 7.5 grams of protein. This is doubly great because not only do your muscles need a constant supply of protein to grow correctly, protein-rich foods are also perfect for losing weight because they keep you full for a long time. Fish, meat and eggs are popular sources of protein for “all-eaters”. Vegetarians and especially vegans, on the other hand, choose plant-based protein suppliers – such as oatmeal.
However, your body uses vegetable protein less well than animal protein. Animal protein has a higher biological value. This means that the protein can be better converted into the body’s protein – it is of higher quality. If you exercise a lot, you may want to consume more protein than a serving of oatmeal can provide. With a clever combination of oats and other foods, this can be done faster than you think.
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When Is Oatmeal Beneficial Before Training?
They were having a meal or snack before training guarantees that you can get the most out of yourself. If you train on an empty stomach, your energy level is too low, and you cannot reach your entire performance. On the other hand, you shouldn’t overeat and be too greasy. Your body is then primarily occupied with digestion during exercise. The result is a feeling of fullness, malaise and a drop in performance. To get the most out of your training, have your last meal about two hours before exercising. Oats are particularly suitable because they are not heavy in the stomach and the complex carbohydrates provide sufficient energy.
A Serving Of Oatmeal Contains Even More Protein
A pack of oatmeal is not only cheaper than a ready-made muesli mixture but also healthier because no hidden sugar or fat traps are lurking here. It only contains what is written on it: oat flakes – tender or hearty. Not more. But that doesn’t mean that oats are boring. But on the contrary. A lot can be prepared in the kitchen with oatmeal. They taste both sweet and savoury.
With these 4 possible combinations, you not only create variety – at the same time, you can transform your porridge into a protein porridge in no time at all
Three Teaspoons Of Peanut Butter Provide An Additional 9 Grams Of Protein
You should try this: Mix 30 grams of peanut butter (equivalent to 3 teaspoons) with your porridge or muesli. Not only does it taste fantastic, but you also consume 9 grams of protein simultaneously (100 grams of peanut butter contains 25 grams of protein). The unsaturated fatty acids also protect your cardiovascular system.
An Egg Provides An Additional 7 Grams Of Protein
Your porridge doesn’t always have to be sweet. Hearty variations provide variety on the menu and, at the same time, facilitate protein intake. Dare to try it and try, for example, spinach, 2 teaspoons (10 grams) of grated Parmesan and a fried egg on top. That sounds strange at first, but you will quickly notice that it tastes delicious. And by the way, you have consumed 7 grams of protein from the egg (size M) and 4 grams of protein from the 2 teaspoons of Parmesan (100 grams of Parmesan contain 35 grams of protein, 100 grams of egg contain 13 grams).
In addition: With hearty variations, you can try wildly and discover your favourite creation. In general, you can try everything that would end up in an omelette: smoked salmon, mushrooms, peppers, onions, chives and cheese are just a few of the delicious options. So it is suitable for breakfast and as a quick lunch or as a simple dinner.
Milk Provides Additional Protein
The classic porridge is not prepared with milk but with hot water. Milk is a good source of animal protein because, with 200 millilitres, you can add a whole 7 grams of protein.
By The Way: Whole milk (3.5 percent fat) and low-fat milk (1.5 percent fat) contain 3 grams of protein per 100 millilitres, while skimmed milk contains 4 grams of protein.
You don’t like milk, or are you lactose intolerant? Soy drinks contain just as much protein as skimmed cow’s milk. Other varieties such as almond, oat or rice drinks, on the other hand, have only a tiny amount of protein. Tip: 3 tablespoons (90 grams) of grainy cream cheese or quark give your muesli a unique creaminess and contain 12 grams of protein (100 grams contain 13 grams of protein).
Nuts And Kernels Also Provide Up To 8 Grams Of Protein
Do you love crunch cereals? Then the following variant of protein oatmeal is just suitable for you. Instead of the creamy nut butter, you can add a tablespoon or two of nuts or kernels to your oatmeal. 40 grams of cashew nuts or almonds add around 7 grams of protein to your breakfast (100 grams contain 18 grams of protein), walnuts 6 grams protein (100 grams contain 14 grams protein) and hazelnuts still add up to 5 grams (100 grams) contain 12 grams of protein).
How about some pumpkin or sunflower seeds? Sounds a bit exotic, but it tastes perfect! In addition, 2 tablespoons (30 grams) of pumpkin seeds contain 8 grams of protein (100 grams contain 24 grams of protein), the same amount of sunflower seeds makes it up to 6 grams (100 grams contain 23 grams of protein). Be a little creative and choose the nuts and kernels according to your taste.
Oat flakes not only keep you fit but can also be quickly turned into an actual protein bomb. You now know 4 recipe ideas for this. And with a bit of creativity, your very own creations can be created. So what are you waiting for? Give it a try!
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