Did you know there are many benefits to incorporating oats into your diet? Most of us don’t consume the recommended daily amount of fiber. The Academy of Nutrition and Dietetics encourages on their website eatright.org most women should aim to eat 25 grams of fiber per day and men should aim for 38 grams of fiber. Oats are high in fiber. Half a cup of uncooked oats contains 4 grams of fiber. Oats are a quick option to add fiber to your diet when eaten on their own, and they are easy to incorporate into recipes to increase fiber content. Try adding oats to granola bars, pancakes and breads and other baked goods to boost your fiber intake.
Not only do oats help you meet your daily fiber needs they can help you manage your blood sugar levels and with weight management. The soluble fiber in oats helps aids with reducing blood glucose and is beneficial for those who are managing type 2 diabetes. The fiber in oats delays absorption of glucose into the blood by slowing digestion. Since oats are digested slowly you feel fuller and can result in helping you consume fewer calories which can also help with weight management.
Both blood sugar control and weight loss help with managing cholesterol levels. The Mayo Clinic notes the 5 to 10 grams of soluble fiber per day from foods like oatmeal are known to help improve cholesterol levels too. Melissa Mitri, dietitian, mentioned in the article What Happens to Your Cholesterol When You Eat Oatmeal Every Morning the antioxidants and minerals in oats may help decrease cholesterol. It is the nutrient density of oats that makes them very beneficial to incorporate into your diet. Make sure you eat your oats to gain the benefits they have to offer to your health.
Here is a quick recipe for overnight oats that you can customize to your flavor preference.
Custom Overnight Oats
1/3 Cup Quick Oats
1/3 Cup Almond Milk
3 Tablespoons Greek Yogurt
2 teaspoons Chia Seeds
2 teaspoons Honey
¼ teaspoon Vanilla Extract
Mix all ingredients together with spatula and store in sealed container in the refrigerator. When ready to eat add topping like banana and chocolate almond butter; diced apples, walnuts and cinnamon or blueberries and lemon.
Nutrition Facts for the base does not include toppings. Calories: 319kcal, Carbohydrates: 50g, Protein: 16g, Fat: 10g, Saturated Fat: 3g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 2g, Cholesterol: 17mg, Sodium: 69mg, Potassium: 451mg, Fiber: 8g, Sugar: 11g, Vitamin A: 206IU, Vitamin C: 0.2mg, Calcium: 302mg, Iron: 3mg
Nutrition facts are an estimate and will vary depending on specific ingredients used.