Oats, loaded with fibre, promote fullness, ease the insulin response, and benefit gut health
Aditya Roy Kapur said he has been eating the same breakfast for the last year to maintain his weight. Kapoor, known for his ripped, 6-pack abs and killer physical fitness says he has been consuming oats and eggs mixed together to make pancakes – to maintain a lean muscular body.
Oats – loaded with fibre - promote fullness, ease the insulin response, and benefit gut health. They are also a source of vitamins B and E and minerals like magnesium. “I have been eating the same breakfast for the last eight years. Oats, infused with some flavour and eggs in it,” he said in a podcast interview.
How to make Aditya's favourite oats breakfast?
According to Aditya, the recipe for his favourite breakfast includes:
- One cup rolled oats
- One ripe banana
- A large egg
- Half a teaspoon of baking powder
- One-fourth cup of milk
- A pinch of salt
- Honey for serving
You can mix all the ingredients together, roll out the pancakes with a lightly buttered pan and savour it with a drizzle of honey.
Health benefits of eating oats
According to studies, oats are packed with various health benefits, which include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are also among the healthiest grains on earth, as they are gluten-free and a great source of important vitamins, minerals, fibre, and antioxidants.
A few health benefits include:
Strengthen immunity
Oats are high in antioxidants and packed with beneficial plant compounds known as polyphenols. Studies say these antioxidants help oxidative stress by increasing the production of nitric oxide gas, which dilates blood vessels – leading to a better blood flow.
Antioxidants also have anti-inflammatory and anti-itching effects.
Lower cholesterol levels
Oats are rich in beta-glucan, which helps lower cholesterol levels, a major risk factor for heart disease. Studies say regular consumption of oats reduces both total and LDL (bad) cholesterol levels. Oats also protect LDL cholesterol from oxidation – when free radicals increase.
Promote weight loss
Since they are super filling, oats help you lose weight easily. By delaying the time it takes your stomach to empty of food, the beta-glucan in oats increases your feeling of fullness.
Beta-glucan in oats also promotes the release of peptide YY - a hormone produced in the gut in response to eating. This satiety hormone leads to reduced calorie intake that decreases your risk of obesity.
Regulates digestion
Beta-glucan in oats is a type of soluble fibre – which partially dissolves in water and forms a thick, gel-like solution in your gut. It then increases the growth of good bacteria in the digestive tract thereby increasing your digestion.
Regulates blood sugar levels
Type 2 diabetes is a common health condition, characterized by significantly elevated blood sugar levels. It usually results from decreased sensitivity to the hormone insulin.
Oats lower blood sugar levels, especially in people with obesity or who have type 2 diabetes.
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