Oats

No time to cook breakfast in the morning. Mix everything together in the morning leave in the fridge then grab and go.

Uncooked oats reduce number of extra calories and keep you fuller for longer.

Oats are also higher in protein, calcium, and essential fatty acid than most of other grains. They also contain beta glucan which helps to reduce cholesterol and boost heart health. Over 30studies in recently years show that just 3g of beta- glucan could reduce bad cholesterol somewhere between 5-10 percent. When bet-glucan hit digestive it start to absolve water and start forming like a thick gel substance a bit like wall paper. Scientists strongly believed that this substance is behind to reduce cholesterol and also to slow absorption of sugar from food meaning that consuming oats can prevent spike in blood glucose and that way to help with weight management.

There are not oats like oats...

When you buying oats make sure you pick only 100 wholegrain oats. In the shop shelf you can find a lot different types of oats so how to choose the right one? Different types of oats will have different effect on your blood sugar level. This is because how the grain are processed or how finally they are chopped, rolled or broken down.

What type of grains are there.

Instand

Rolled

Jumbo

Pinhead oats

Instant oats

They are blitz into fine dust almost consistency of flour. These oats are fast and easy to cook but body digest them very quickly. That mean carbs hit your blood stream as quick as white bread or even plain sugar. Most of instant oats contain additional flavor and sugar which mean a lot of extra hidden calories. For this reason instant oats or porridge oats are not best option for their higher GI as is still higher than other oats.

Jumbo Oats

They take longer to cook and digest as well best for weight lost managment as their have low glycemic index.

Pinhead oats / still cut oats

Roughly chopped oats grains. They have strong nutty flavor and they are more reach on micro-nutrition. Unfortunately you will spend more time to prepare them. Best is to soak them over the night which will reduce cooking time slightly roughly 30min.

How to cooked Oats

Oats you pick will have huge impact on how they effect blood sugar level. But most important part is how to cook them. And what you serve them with. That can change completely structure of the meal and add a lot of extra calories or not give you enough nutrition throughout the day.

Trust me if you think that quick boiled porridge with 250ml semi-skimmed milk. In reality is not great breakfast and hour after this meal you will feel hungry again, then you reach for some sweets or biscuits.

However you can change this and make porridge even more nutritionist and interesting with better taste simply just add some extra ingredients.

Protein

adding to your porridge extra yogurt, cottage cheese, quark or skier raised protein content significantly and make you feel fuller for longer time.

Healthy fats

nuts and seeds not only contain fat but an extra protein is well. Thez add to your oats meal an extra flavor is well.

Extra flavored

you can add some mix spices jam or honey to give you extra flavor don’t be afraid use even flavor drops or extracts.