Oatmeal is the ultimate healthy breakfast food, effect for those with diabetes and high blood pressure while being packed with fiber, vitamins and minerals. Instead of having to eat oatmeal every day, substitute other comforting convenient foods that will fit into your daily diet while providing similar health benefits.
The Mayo Clinic says that oatmeal and oat bran have lots of soluble fiber, which reduces levels of "bad" cholesterol when eaten on a regular basis, an invaluable health benefit since keeping overall cholesterol lower can help you lower the risk of a heart attack or stroke. The type of fiber specific to oatmeal is called beta-glucan, but the benefits of beta-glucan can also be extracted from a whole grain called barley. Per cup, oatmeal provides 4 grams of fiber but barley provides 6, and the FDA also has approved barley as a food shown to lower cholesterol. Try preparing whole grain barley similarly to oatmeal, adding cinnamon, nutmeg, dried fruit or yogurt. Since barley flour offers the same type of fiber, consider making your pancakes and your favorite low-fat muffins with the flour for a traditional but extra healthy breakfast.
Oatmeal is great help for weight loss because it is especially filling while still being very low in calories. Much of that ability can be attributed to the fact that oatmeal is a whole grain and rich in fiber, so take advantage of other whole grains with a similar number of calories to reap weight-loss benefits. Quinoa is a flavorful, chewy whole grain with only 222 calories per cup and a taste that Whole Foods Market describes as "nutty" and a "protein powerhouse." Quinoa has eight grams of lean protein and five grams of fiber per cup, both of which help you to stay satisfied while trying to lose weight.
Breakfast that satisfies
Chewy oatmeal offers the benefit of keeping blood sugar stable longer than other carbohydrate-rich, sugar- filled breakfast foods like muffins or pancakes. When blood sugar stays more level, cravings decreas and you are more aware mentally, which helps you to get through your morning until the next meal. Especially important for diabetics who are watching their blood sugar levels, other breakfast items will help keep your blood sugar stable while being packed with nutrition. WebMD suggests looking for low-fat meats such as turkey bacon, fish like tuna, cod, halibut and haddock or egg whites for breakfast.
Oatmeal is an ultimate healthy breakfast because you can make it in just minutes in the microwave. Fast, convenient and healthy, any alternative to oatmeal should be the same. Many breakfast cereals are fast, but are also packed with sugar. Cocoa Puffs, for instance, is 44% sugar by weight. Alternatives for breakfast that will provide sustaining energy quickly are fruit and low-fat cheese, whole grain waffles with peanut butter lightly spread on top, and energy bars.
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