How to make our oatmeal for breakfast even healthier and have a nutritious complete meal?Don't store avocado like this: it's dangerous
It is very rich in fiber and is also well tolerated by those suffering from celiac disease. And not only that: oats, both in the form of flakes and natural, are also a precious source of essential fatty acids, such as linoleic acid. But how to make our oatmeal for breakfast even healthier and have a nutritious full meal?
The trick is simply adding fat or protein to the flakes, two macronutrients that help keep you feeling full for hours after eating. Fats take longer to pass through the digestive tract, which means you'll feel full for a longer period of time. While the protein will help "silence" ghrelin, the hunger hormone that is activated when your body needs sustenance. If you have an adequate amount of protein in your meal (aim for around 20-30 grams of protein per meal), ghrelin hormone levels will drop, making you feel full and satisfied.
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And then, even if oatmeal already contains some proteins, these won't be enough to keep us full for a reasonable amount of time. A simple solution to making oatmeal healthier is to add a source of fat and a source of protein, such as:
- a tablespoon or two of peanut butter
- milk or soy milk
- walnuts or almonds
- pumpkin seeds
- greek yogurt
- an egg white if you are not vegan
- Summer oatmeal porridge with berries
- 10 alternative breakfasts to croissant and cappuccino
- The 10 best plant-based sources of protein