One of the easiest ways to reduce the amount of processed, refined carbohydrates in your diet is to replace your breakfast cereal with oatmeal. Some of oatmeal’s many benefits:
- As a whole grain, rolled oats retain more nutrient, protein, and fiber content than refined grains.
- Oats are great for heart health, containing a nutrient package that lowers cholesterol, reduces the risk of developing high blood pressure, and prevents the arteries from hardening.
- Oatmeal is a great source of fiber, which stabilizes your blood sugar and keeps you feeling full longer.
- Studies have shown that women consuming high amounts of fiber from whole grains have a reduced risk of breast cancer.
- Oats boost the immune system (beta-glucan fiber, the same fiber linked to reduced risk of breast cancer, helps immune cells seek out areas of the body that may be fighting infection).
- Although oats contain a small amount of gluten, oatmeal is generally well-tolerated by people following a gluten-free diet.
A few favorite oatmeal ideas:
Classic Maple Oats: Maple syrup, cayenne pepper, walnuts, sea salt
- Cook oats (old fashioned or steel-cut)
- Stir in 1 tablespoon maple syrup and a dash of cayenne pepper
- Sprinkle with a handful of chopped walnuts (or substitute pecans or hazelnuts) and a dash of sea salt
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Swiss Oatmeal: Cold, creamy oats with fruit and nuts
- Combine equal parts uncooked oats, yogurt, and milk (can substitute soy or almond milk), and refrigerate for at least 1 hour (or overnight)
- Add sliced fruit (pears, apples, strawberries, blueberries, blackberries, etc.) and sliced almonds
- Have fun! You can mix in spices (cinnamon, nutmeg, vanilla) or add dry fruit (cranberries, cherries, etc.) or coconut chips
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Simple Savory Oats: Seriously, super good and healthy
- Cook oats
- Add 1/2 tablespoon olive oil, pinch of sea salt or Maldon salt flakes, cracked pepper, a few shavings of good hard cheese (parmesan or aged sharp cheddar)
- For more protein, add a sunny-side up egg on top!
Learn more: The World’s Healthiest Foods Photos: (maple) Weight Watchers, (Swiss) The Faux Martha, (savory) TasteSpotting