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Food focus: Oats
Oats are rich in carbs and fibre, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.
Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.
Oats are high in the soluble fibre beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
Due to the soluble fibre beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.
Oats may help you lose weight by making you feel fuller. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
The most popular way is to simply eat oatmeal (porridge) for breakfast.
Here is a very simple way to make porridge
1/2 cup of rolled oats
1 cup (250 ml) of water or milk
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can add cinnamon, fruits, nuts, seeds and/or Greek yogurt.
Oats Are Incredibly Good for You Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.
In addition, they're high in fibre and protein compared to other grains.
Oats offer high amounts of many vitamins and minerals, such as manganese, phosphorus, copper, B vitamins, iron, selenium, magnesium, and zinc.
This week’s Top Tip: If you're trying to lose weight, use a smaller plate.
Quote of the Week
'It is easier to change a man's religion than to change your diet.' Margaret Mead
If you want to change your diet it can be easier at first to add something rather than try to stop eating something. Try adding oats!
More information about oats here: https://www.healthline.com/nutrition/foods/oats#vitamins-and-minerals
Please send any ideas for foods you'd like me to cover or any good, simple recipes you have to: psswellbeingcentres@gmail.com
Have a good week!