Oats with milk : don 't miss out on their benefits

Oats with milk: don't miss out on their benefits

Oatmeal with milk is everyone's favorite breakfast, but what are its benefits? How can it be prepared?

Oatmeal with milk is one of the healthy foods that can be eaten at breakfast. It provides the body with energy and satiety for long periods because it is a whole grain. In the following article, we will get to know oats with milk better.

Benefits of oats with milk

There are many benefits of oats with milk besides the delicious taste, and among these benefits we mention:

1. It improves cholesterol levels

Oats contain a type of fiber called beta-glucan that improves cholesterol levels, by lowering the bad LDL cholesterol level.

2. Regulates blood sugar levels

One of the benefits of oats is regulating blood sugar levels; It improves the body's reaction to insulin due to its beta-glucan content, and this benefit can be obtained by eating oatmeal with milk without adding sugar.

3. Rich in antioxidants

Eating oats with milk provides many beneficial antioxidants for the body, such as polyphenols rich in avenanthramides, which offer many benefits, including:

Increase nitric acid production, which regulates blood pressure.

Promote blood flow in the body.

Reducing inflammation and itching.

4. Helps regulate weight

One of the benefits of oatmeal with milk is weight regulation. As oats provide the body with soluble fibers that increase the feeling of fullness in individuals and reduce the desire to eat other foods for a period of not less than 4 hours.

5. Rich in salts and vitamins

Oats with milk are an important source of many minerals such as magnesium, iron, zinc, folic acid and phosphorus.

It is also a rich source of B vitamins essential for brain health, vitamin B1, which is needed for converting glucose into energy, vitamin B5, which is needed for the production of acetylcholine, which is necessary for memory and learning, and vitamin B6, which is necessary for converting tryptophan into serotonin.

6. It prevents constipation

One of the benefits of oats is to regulate bowel movement naturally, as it contains soluble fiber that may prevent constipation.

How to prepare oats with milk

Oatmeal is prepared with milk instead of water to get the maximum benefit from the feeling of satiety resulting from the proteins found in milk. Oatmeal can be prepared with milk by following the following steps:

Put a cup and a half of milk with a small pinch of salt in a saucepan over the fire.

Add half a cup of oats, and if you want the texture of the oats with milk to be creamy, you should add the oats after boiling the milk, but if you want the oats to maintain their consistency, you should add the oats to the cold milk.

Stir the mixture, then reduce the heat when the milk begins to boil, and stir for about 5 minutes, or until the oats absorb the milk.

Put the oats with milk in a plate, and add any other ingredients you want to add.

Tips for preparing oatmeal with milk

There are several tips that can be followed to get the greatest possible benefit from oatmeal with milk, and among these tips we mention:

Make sure to get gluten-free oats in the event of a gluten-free diet, knowing that the oats themselves are free of gluten, but it is possible that gluten is added during the manufacturing or packaging process.

Use unsweetened milk, or you can use almond milk or coconut milk if you are lactose intolerant.

The necessity of continuous stirring of the mixture until the oats excrete the starch present in it in the event that a thick consistency is desired.

Another source of protein can be added to your oats with milk, such as nuts or seeds.

You can add some dried fruits or spices such as cinnamon or ginger, which add a delicious taste to oatmeal with milk and increase its nutritional value.