Sweet Oats
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We have all heard someone talk about the importance of eating fiber:
We know it is in fruits and vegetables, and everywhere we are recommended whole grains for their high fiber content. But many of us are not very clear what this word refers to! So today I want to write about dietary fiber and foods rich in this substance, like oatmeal. The important thing is to keep in mind its value and make the most of its benefits for our health.
Fiber is a substance of plant origin that resists decomposition by human digestive enzymes and therefore reaches the colon intact. In less complicated words: it is the part of plants that, although it is edible, our stomach cannot digest. Once it reaches the colon, it can be digested and fermented, but only by the gut microbiota (the good bacteria).
Although we cannot break down this substance and extract macronutrients or energy from it, fiber is essential for our health. There are two different types of fiber, and each works differently:
Soluble fiber is that which, when in contact with water, forms viscous solutions and lines the intestinal wall. Citrus fiber, prickly pear, prunes, broccoli, lentils, among others, fall into this category.
Insoluble fiber, on the other hand, is the one that captures water and increases the volume of the intestinal content, which favors digestion. This is found, for example, in cereals and whole grains (such as wheat bran), in peas and in lettuce.
Both functions are important functions in the body! These are some examples:
It helps decrease blood cholesterol levels. This is because the viscosity of the fiber forces the body to generate more bile acids, and the body uses cholesterol for this task.
Decrease glucose levels in the blood, as it becomes trapped in the viscosity of the fiber. Furthermore, when the microbiota ferments the intestinal fiber, it contains short-chain fatty acids, which improve our insulin resistance and, thus, control the level of glucose in the blood.
They slow down the digestion process, and make you feel full longer! The viscosity affected gastric emptying (the time it takes for food to pass from the stomach to the intestine). This is also why we can sometimes feel too full and swollen if we eat a lot of fiber. Eating it excessively is just as bad as eating too little, so make sure you consume it the right way so that it does its job.
There are foods that have insoluble and soluble fiber, chia and oatmeal are some of them!
Oatmeal in particular is one of the best cereals for the body; It is a great source of protein and complex carbohydrates, and contains many vitamins and minerals, such as phosphorus, magnesium, iron, and vitamin B1. It is also delicious and very versatile: you can consume it in cookies, pancakes or even in smoothies. And it tastes good both cooked and raw flakes.
As for its benefits, it provides a type of molecule called beta-glucans. These are polysaccharides that are found in the cell wall of oats. The body is not able to digest them in the small intestine, so they are a good source of soluble fiber and can be used as prebiotics to promote the growth of beneficial microorganisms of the intestinal microbiota (intestinal flora that is good for health).
But enough scientific words ... here are some specific tips on how to include fiber in your diet and use it to the fullest. The amount each person should consume is very personal (and depends on many factors), but this is a good general guide:
• 3 servings of vegetables a day.
• 2 servings of fruit (preferably with peel) a day.
• 5 servings of whole grains a day.
• 4 to 5 servings of legumes recommended.
*Remember to always buy whole flake oatmeal. Check the label and make sure it contains only that: oat flake (may say "whole grain oat flake", "whole grain oatmeal" or "100% whole grain oatmeal"). And, for you to experiment, I leave you a delicious recipe.
Text in collaboration with Daniela Narchi, founder of Health Xposed.
Health Xposed: 5 nutrition students with the idea of debunking the myths that are all over the internet and explaining them in the easiest way.
"Do not do" fad diets "because you do not like how you are, choose self-love, having a healthy diet because you want to learn to eat well and improve your habits. Listen to your body and don't believe everything you see. ”— Daniela Narchi
Recipe
Ingredients
1/3 cup oatmeal (flakes)
1 cup almond milk
1/2 cup plain yogurt
Vanilla essence
1 cinnamon stick
Toppings
1 tablespoon of Sarai’s spread Maca Canela (you can use any natural spread)
3 chopped dates (to taste)
1 tablespoon of ground cinnamon
Steps
In a saucepan add the oats, almond milk, vanilla essence, and cinnamon stick.
Mix everything very well and let cook over low heat for 20 - 25 minutes, until you get a smooth and thick oatmeal.
Remove the cinnamon stick and place the oatmeal on a plate, let it cool for a few minutes.
Add the yogurt and mix until incorporated.
Finish with spread, dates and cinnamon powder.
Enjoy!
