Why is oatmeal not a healthy breakfast?
Ah, oatmeal, the breakfast favorite of many – the warm hug in a bowl that promises a nutritious start
to your day. But hold on a second! Could it be that our beloved oatmeal isn’t as healthy as we once
thought? Let’s dive into this breakfast conundrum.
Imagine this: you wake up, ready to conquer the day, and you reach for that comforting bowl of
oatmeal. You sprinkle some brown sugar on top, maybe a dollop of cream – because, you know, YOLO.
But did you know that sugar and cream can turn your healthy oats into a sneaky sugar bomb?
Pre-packaged instant oatmeal often contains hidden sugars and artificial flavors,
taking away the natural goodness of oats. These added sugars can spike your blood sugar levels,
leaving you crashing before it’s even time for lunch. Plus, excessive consumption of processed grains
can lead to inflammation in the body, causing a whole host of health issues.
But fear not, oatmeal enthusiasts! Not all hope is lost. Opting for steel-cut or rolled oats and flavoring
them with fresh fruits, nuts, and a touch of cinnamon can transform your morning bowl into a
nutrient-packed powerhouse. These whole grains are rich in fiber, keeping you full and satisfied until
your next meal.
And hey, if you want to take your breakfast game to the next level, how about trying out some herbal
remedies to boost your morning routine? A sprinkle of chia seeds for omega-3 fatty acids or a dash of
turmeric for its anti-inflammatory properties can take your oatmeal from good to great.
Speaking of greatness, let’s not forget the importance of balance and moderation. Just like with any
food, the key to a healthy diet is variety and mindful consumption. So go ahead, and enjoy your
oatmeal, but do so with a mindful eye on your toppings and portion sizes.
In the end, it’s all about making informed decisions when it comes to your breakfast – or any meal, for
that matter. So next time you reach for that oatmeal, think about how you can elevate it with natural,
wholesome ingredients. Your body will thank you, and your taste buds will rejoice in the delicious
goodness.
And hey, if you’re looking for some creative vegan recipes to jazz up your morning routine, why not try
a refreshing smoothie bowl or a savory avocado toast? The world of plant-based eating is vast and
exciting – dive right in and discover a whole new world of flavors and health benefits.
Stay curious, stay mindful, and remember – little oats and herbal magic can go a long way in your
journey to a healthier you. As the saying goes, "An oatmeal a day keeps the grumpiness away." Or at
least that's how I remember it. Oatmeal, by itself, is a superfood and has precisely what you need to
break a long fast when your insulin levels are at their lowest and therefore prone to blood sugar spikes.
At its core, oatmeal is a complex carb with plenty of fiber. This combination is well-known for
providing enduring energy throughout your day, without spiking your blood sugar (assuming plain
steel cut, not instant). Fiber is key in moderating how quickly the carbs are absorbed.
What makes it a superfood is the rare type of soluble fiber in it called beta-glucan, which is known for
many health benefits, including:
- Lowering blood cholesterol
- Reducing blood sugar
- Weight reduction
- Boosting the immune system
- Reducing the risk of obesity
- Reducing insulin resistance
- Reducing the risk of metabolic syndrome
Foods that offer the most beta glucan are oats and barley. It’s recommended that you get 3g a day,
which takes 1.5–2 cups of cooked oatmeal (50-75g uncooked).
95% of the US population does not get enough fiber. It’s recommended that adult women consume
25g of fiber a day, and adult men 38g. Not getting enough fiber is a big reason why the above health
issues (diabetes, heart disease, bowel-related disease) are so widespread. 80g of dry oats provides 8g
of fiber. A 150g potato has 2.2g of fiber with skin, and half that without skin.
In contrast, a breakfast full of proteins and fats, such as bacon/sausage and eggs, makes your gut feel
heavy and requires much more blood to digest, taking away from the blood available to your body for
physical activity, greatly stunting your aerobic efforts. Competing athletes are advised to give
scrambled eggs at least 2 hours to digest before an event. The advice that you shouldn’t swim after
eating originates from these facts, as you can imagine the consequences when a swimmer makes a
risky decision that calls for their peak performance to pull off.
What makes oatmeal questionable is that raw oats, like many other grains [and raw seeds], have
phytic acid, which has a temporary “anti-nutrient” effect. It binds to minerals like iron, zinc, magnesium, and calcium, reducing their absorption in the digestive tract. Cooking removes only 10–20% of it. To counter it, you can either remove it through methods like soaking overnight (AKA overnight oats,
which gives it a creamier texture), treat the oatmeal as a complete meal by itself (rely on lunch and
dinner), consume more of these minerals (perhaps through enriched foods), and/or consume oatmeal
with foods with vitamin C (e.g. fruits and berries), which enhance mineral absorption. There are many
easy recipes for overnight oats that can counter much of the anti-nutrient effect, as yogurt and acids in fruit (even better if you add lemon juice) can break down the phytic acid. Adding wheat or rye (even in flour form) can add more phytase (activated by soaking), which directly counters the phytic
acid. You can safely do meal prep for many days in advance with these ingredients.
While this may sound scary, what’s most important is that you have conscious control over what you
eat, and follow wise guidance. You know all those sayings that “moderation is key”? Ask yourself, what
is the key to moderation? It’s self-control/discipline. It’s no surprise that people who can exhibit
enough self-control can be part of the mindful crowd, compared to the preference-driven crowd who
follow their urges and who are often swayed by biases. Preference-driven types rely on their choice of
opium, usually some addiction like nicotine, alcohol, gambling/gaming, collection of nonsense things
(when hobbies turn into hoarding), comfort foods, etc. to cope with the stress of continuously ending
up with less-than-ideal circumstances. Being told that all these things are bad only gets them to come
up with nonsense to counter the “good/wise/healthy” alternatives they’re recommended, as a way to
mitigate the amount of guilt they feel.
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