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The high-fibre breakfast food that protects you against diabetes and heart disease

by , 20 October 2016
The high-fibre breakfast food that protects you against diabetes and heart disease
As kids, in the battle of oatmeal versus cereal, most of us would go against the grain and succumb to the sweet and sugary taste of Frosties or Coco Pops. But as we grow older, our health forces us to end our love affair with everything sugar and realise that oatmeal is healthier option!

In fact, oatmeal is a power food. Abundant in vitamins, minerals and lipids, the high-fibre breakfast meal offers endless benefits for your health - including protection against diabetes and heart disease.

Read on to learn more about the health benefits of oatmeal plus a super-easy recipe starring superfoods blueberries and almonds.

Oats can protect you from chronic disease like diabetes and heart disease

In addition to vitamins, minerals and lipids, oats pack slow carbohydrates, protein and essential fatty acids, all of which help prevent conditions like high blood pressure and high cholesterol.
 
What’s more, oatmeal is a great prebiotic, meaning it feeds the friendly bacteria in your gut to help you contain a healthy gut flora for excellent overall health. Good gut bacteria have been shown to produce chemicals that are essential to not only your gut lining, but also your heart.
 
Oats also contain a hefty dose of beta-glycan, which offers a plethora of benefits, from improving your cholesterol levels to slashing your risk of heart attack. But there’s one downfall when it comes to the nutritional benefits of oats…

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The only problem is that oats are rich in phytic acid

Oats as well as other grains, nuts and legumes contain large amounts of phytic acid, which is found in the grain’s outermost shell. In your digestive tract, phytic acid binds to essential minerals like magnesium, zinc, calcium and iron, which make them indigestible in your body.
 
Phytic acid also acts as an inhibitor for important digestive enzymes like trypsin, amylase and pepsin. Therefore, eating a diet high in phytic acid-rich foods
 
So, essentially, phytic acid weakens any food’s nutritional value. Luckily, there’s a solution for this: Soaking your oats overnight to make oatmeal. Soaking isn’t a new or fancy method – it’s actually an old tradition for preparing grains, similar to techniques like sprouting and fermenting.
 

Superfood oatmeal for one recipe

You’ll need:
  • ¾ cup oatmeal
  • 1 cup rice milk
  • 1 cup fresh blueberries
  • 1 handful almonds, chopped
  • ¼ tsp sea salt
 
Preparation:
  1. In a jar, mix the ingredients together and then cover and let sit overnight in the fridge.
  2. The next morning, enjoy your oatmeal raw or heat it up. Before eating, you can add in additional ingredients like chopped dates, raw cacao nibs, vanilla extract and cinnamon.
 
This breakfast meal will keep you feeling full and energised for hours. Be sure to try it out. Enjoy!

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