IN DEFENSE OF OATMEAL
A controversial topic, I know, in these protein obsessed times we are living in, but hear me out. The humble oat is rich in fiber and protein plus packed with vitamins, minerals, and antioxidants, which make oats an incredible breakfast option that shouldn’t be overlooked. Unfortunately, oatmeal has gotten a bad rap lately with health experts warning of the blood sugar spiking effects of oatmeal in the morning while recommending an alternative breakfast of eggs or a protein-powder packed smoothie. This recommendation often cites a study in which the glucose levels of individuals were measured after three different breakfasts. The first of which, quick cooking oats, the second, steel cut oats and the third, eggs. This study revealed that post meal blood sugar levels were lowest after the breakfast of eggs. But, I think this study is flawed because oatmeal was tested in its simplest form (more on that below), not to mention that health is not measured in blood sugar alone.. Moreover, what if you don’t like eggs (my husband) or you are so tired of smoothies (me), I am here to tell you the old breakfast standby can be an incredible start to the day, if you follow these three simple rules:
Oatmeal rule #1: Use old-fashioned rolled oats, not quick cooking oats. I can cook rolled oats in mere minutes so I don’t see the tremendous benefits of quick cooking oats. Plus quick cooking oats are rolled oats that go through further processing to decrease cooking time. That additional processing results in a lower fiber content and a higher glycemic index (meaning a more rapid spike in blood sugar after consumption) when compared to old-fashioned rolled oats. A note on steel cut oats (aka, the least processed of the oats): they are a wonderful option, however, they do require a bit more cooking time so I find rolled oats to be my oats of choice, but I do turn to steel cut oats on slower weekend mornings from time to time.
Oatmeal rule #2: Add my magic seed mix. (Spoiler alert: it’s just a 50/50 mix of chia seeds and whole flax seeds that I keep in a jar in my fridge.). Don’t let these little seeds fool you - they are nutritional powerhouses. The chia seeds provide a healthy dose of Omega-3’s (an often deficient nutrient in our daily diets and so important for brain and heart function), fiber, protein and antioxidants. And the whole flax seeds provide insoluble fiber, which promotes digestive health and regularity by adding bulk to stools, helping to prevent constipation and maintain a healthy bowel function and it provides a feeling of fullness so that your breakfast will stay with you longer. (Note that flax seeds also contain Omega-3’s, but those nutrients are only bioavailable when the seeds are ground. I don’t love the “muddiness” that ground flaxseeds create in my oatmeal so I keep them whole, but by all means, feel free to grind them up if you are okay with that taste/texture.)
Oatmeal rule #3: Add protein in the form of a tablespoon of nut butter (this is my go-to) or a handful of chopped nuts or sunflower seeds. This further blunts any blood sugar spike and aids in satiety. I also add fruit - typically organic berries (fresh or frozen) due to their low glycemic index and high antioxidant and fiber content, but any fruit will provide a host of nutritional benefits. When I am looking to boost immunity in our house, I’ve been known to add a seemingly entire fruit salad to our morning oatmeal.
My method for making it: I put 1/2 cup of rolled oats and 1/8 cup of the aforementioned magic seed mix in a bowl. I cover it completely with boiling water (I don’t love microwaves) and then place a plate over the bowl to trap in the heat to accelerate the “cooking”. The oats are ready to go in just a few minutes (you will know because the water will be absorbed). I then stir in the tablespoon of nut butter while the oats are still warm so that it melts and distributes in the mix. And then I top with fruit. And that is it!
Bonus points if you sprinkle the finished product with hemp hearts (a complete plant protein rich in Omega-3’s with a whole host of health benefits) to further up the nutrient content.
As the temperatures drop, I promise you that finding a quiet moment to enjoy this bowl of oatmeal with nourish your body and mind and give you a fantastic start to your day!