My relationship with oatmeal started pretty early. As a child, I saw my mum eat oatmeal but I was way more interested in the sweeter cereals like Crunchy nuts and some other delicious cereals. If the cereal was not already coated in sugar, I would toss in lots of sugar to satisfy my love for sugar at the time. As I grew older and got more concerned about my health, I started to look into healthy breakfast ideas. I realized that once again, mum was right. Oatmeal is indeed a healthy breakfast. Well, we can make it unhealthy by adding tons of sugar, but we know too well to limit our sugar intake. So I will share more about the health benefits of this breakfast and trust that you will go easy with the sugar.
I started off with having warm oats; to having my oats with cold milk while in Medical school. These days, I am back to eating warm oatmeal again. This time around with one major difference. I add fruits to my oatmeal. The first time I saw my mum squeeze an orange into her oatmeal, I thought “Oh my! what a weird mixture”. But the day I finally decided to taste it, it was really a revelation. I realized that I had been missing out. It was actually really tasty. Next fruit I saw her use was bananas. So I set out to find my own favorite fruit or fruits to have with oatmeal.
KNOW WHAT YOU EAT
Oatmeal and its benefits
Oatmeal is made from ground oat groats. Oat groats are the seeds of the oat plant with the hulls removed. Oatmeal has a prebiotic potential just like bananas and is therefore very good for our gut flora. Consumption of healthy wholegrains such as oatmeal has been linked to low blood sugar levels due to its low glycemic index. This is also associated with a low risk of heart diseases. Oats are a rich source of a water-soluble fiber called Beta-glucan. These fibers not only feed your intestinal bacteria but have also been connected with improved insulin sensitivity as well as lower levels of “bad” LDL cholesterol. So this is a good meal for those with Type 2 diabetes mellitus. The resistant starch in Oatmeal keeps you full for longer and may help with weight loss.
An in-vitro study showed that the Beta glucan contained in oats killed cancer cells while it showed no toxic effect on normal cells. So oatmeal may actually contain anti-cancerous properties. Oats are also rich in Vitamin B, which is very good for our brain health and are markedly reduced in times of stress. A lack of B vitamins can consequently result in poor concentration and memory, irritability, stress and low mood. So we need to regularly top up our B vitamins and oatmeal is a very good source.
Blueberries are one of the most talked about Brain foods. It is said to improve thinking and memory skills in adults with mild cognitive impairment. Researchers from Reading University found that wild blueberry juice helped to improve memory and concentration in primary school-age children. Blueberries have high levels of flavonoids, a compound in food that reduces oxidation in the body. Over time, oxidation can damage cells and contribute to aging. Their antioxidants also help lessen inflammation. Blueberries also contain prebiotic fibers which are good for our digestion. They are rich in vitamin A, C, E, selenium, zinc, and phosphorus, which are all very beneficial and essential for eye health.
Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease. They are high in polyphenolic compounds known for their anti-cancer properties. Raspberry ketones, the substance that gives raspberries its aroma are said to help with weight loss. Vitamin B5 in raspberries also help with memory.PrintOATMEAL WITH BLUEBERRIES AND RASPBERRIES – HEALTHY BREAKFAST IDEAS
Prep Time: 5 minutes
Total Time: 5 minutes
Serving Size: 1
Calories per serving: 330
Fat per serving: 6
Saturated fat per serving: 1
Carbs per serving: 54
Protein per serving: 14
Fiber per serving: 2
Sugar per serving: 15
OATMEAL WITH BLUEBERRIES AND RASPBERRIES – HEALTHY BREAKFAST IDEAS
- 60g Oatmeal
- 20g Frozen Blueberry and raspberry mix
- 1tsp sugar
- 250ml glass Soy milk
- Pour your oatmeal in a microwavable bowl
- Pour in 1 glass of soy milk
- Place the bowl in the microwave
- Set the microwave to 2mins at 900W (I like my oats to still be chewy)
- I take the oats out of the microwave and pour in 1/4 glass of milk. This makes the oat a little more liquid and cools the temperature of the food so I can eat it immediately.
- Add sugar and your blueberry and raspberry mix (you may use any fruits of your choice)