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10 Creative (And Easy!) Ways to Add Fiber in Oatmeal

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Any Week Contains Oats frequent rotate. Bake, soak overnight, or pack superfoods – we don’t discriminate. On busy mornings, they save the day. If you run out of flour, use the blender to your advantage. As an economical and stable pantry item, we always have oats on hand. Thanks to their versatility, we are never without them. is an easy way to spike your blood sugar. Solution? Strengthens oatmeal fiber. Bonus points, add protein and healthy fats to your bowl.

Featured image by Michelle Nash.

image provider Sulti Abasti

Does oatmeal contain fiber?

yes! Oatmeal is a great source of soluble and insoluble fiber. Soluble dietary fiber is cholesterol level, insoluble fiber supports regular bowel movements. In addition to these benefits, oatmeal is also a great source. complex carbohydrates and various vitamins and minerals. Whether you serve oatmeal hot or cold, topped with fresh fruit, or topped with a spoonful of Greek yogurt, this versatile ingredient he’s the perfect way to start the day. Oatmeal does contain fiber, but not as much as other strong sources of fiber such as flaxseed and black beans.

Are oats healthy?

Experts agree: oats are among them the healthiest grain on earth. They contain energy-giving carbohydrates, along with vitamins, minerals, fiber and antioxidants.As far as digestive health is concerned, look no further than oats. Plus, uncontaminated oats are gluten-free! The most popular types include rolled, instant, or steel-cut oats. If you prefer a meal with texture, choose steel cut. It is hearty and chewy. All types are derived from whole oats, known as oat groats, but are processed differently. In addition to traditional oatmeal, oats are also found in muffins, granola bars, and smoothies.

Image by Michelle Nash

Does Oatmeal Raise Blood Sugar?

Oats are considered healthy, but can be grown Blood glucose level-especially insulin sensitivityIn other words, oats are a carbohydrate-rich food, so inevitably affect blood sugar levelsBlood sugar rises when the body breaks down carbohydrates into glucose. But thanks to its natural fiber content, glycemic index The (GI) of oats is relatively low. Compared to a slice of refined wheat toast in the morning, oats are a better option.

How to Lower Your Glucose Response from Oatmeal

With all that in mind, can you enjoy a bowl of oats without a sudden blood sugar spike? Yes. Adding fiber (such as chia seeds, flax flour, or cauliflower rice) to your oatmeal is another option. Otherwise, combine oats with protein or healthy fats. Both of these slow the absorption of glucose and reduce potential blood sugar spikes.

Consider adding a few of these sugar-friendly ingredients to your bowl of oats.

  • protein powder
  • nut butter
  • white meat
  • grated zucchini
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What is dietary fiber?

As mentioned earlier, oats are a source of dietary fiber. Most carbohydrates are broken down into sugar molecules, but fiber is a bit of an outlier. Instead, dietary fiber passes through the body undigested.the fact that isn’t it Digested is exactly why it is so important.Fiber minimizes constipation and helps regulate and maintain hunger blood sugar Slows glucose absorption and promotes heart health. The FDA has a helpful easy-to-digest guide on dietary fiber. here.

high fiber food

Fiber is found in fruits, vegetables, nuts, seeds, grains (oats!), and legumes. As a rule of thumb, natural foods rich in color are often high in fiber. This is another reason to eat rainbows. Raspberries, blackberries, artichokes, edamame, chickpeas, pistachios.

Image by Michelle Nash

Are you getting enough dietary fiber?

Unfortunately most of us are not. When we talk about the pitfalls of American diets, we tend to focus on addictions. processed sugar and table salt. At the other end of the spectrum, you don’t have enough fiber.So how much fiber do you need?of official recommendation State at least 28 grams/day.But if we actual may need 50 grams/day (that’s all).Today the average American 10-15 grams of fiber per day — far from the mark.It’s time to add some fiber to your oat bowl. Stats

How to Cook Oats for Better Digestion

Oats are heavily sprayed with a pesticide (glyphosate) that can impair digestion.So, first and foremost, make it a priority to buy organic oats. one degree organic! To improve digestion, soak oats overnight or slow cook.Both methods help break down grains and reduce phytic acid, making oats easier to digest. food processor Breaking it into smaller pieces before cooking makes it easier for the body to digest.

Image by Michelle Nash

10 Healthy Ingredients to Add to Oatmeal

Without further ado, here are 10 healthy ingredients to boost the fiber content of a bowl of oatmeal. Say hello to more sustained energy, better digestion, and lower blood sugar responses! win, win

1. Cauliflower

Adding cauliflower rice to a bowl of oats may seem strange, but it has very little flavor. Made with a combination of rolled oats and cauliflower rice, cauliflower oatmeal is an easy way to get your veggies, fiber and micronutrients.

2. Zucchini

Like cauliflower, zucchini is a worthwhile addition to oatmeal.simply shred the zucchini into oats when they cook on the stove. Look, I have a bowl of oats with vitamins C and A, potassium, folic acid, and fiber. healthy mind.

3. Carrot

Add carrots to your oats for a natural sweetness! We love this! morning glory oatmeal recipe. Carrots are rich in many nutrients, including vitamin A (which helps promote vision and eye health).

4. Pumpkin

Like all fruits, pumpkin is a great source of dietary fiber. Canned pumpkin has 7 grams of fiber per cup. Try Pumpkin Overnight Oats for a boost of vitamins and minerals.

5. Flaxseed powder

Among the fiber-rich foods that can be added to oatmeal, flax is a go-to. tons of profit. You can either mix the oats as they cook or sprinkle the flax on top once they start to cool.

6. Chia seeds

A true superfood, chia seeds are packed with antioxidants, protein, omega-3 fatty acids and dietary fiber. If you want to increase your fiber intake, these small seeds are a great place to start. We offer raspberry chia pudding.

7. Lupini beans

have you heard LupiniAlso known as lupini beans, they are a low-carbohydrate superfood in the same food family as chickpeas and lentils.be sure to add ground lupine To oats (not pickled lupine beans). If you’re looking for low carb oatmeal, please consider making this.

8. Psyllium Husk

Another outlier, have you heard of it? plantain shellThey are a type of soluble fiber.? If you’re serving 1 cup of oats, sprinkle 1/2 to 1 tablespoon of psyllium peel while cooking.You may need to add more liquid to the pan to get the right consistency. Either way, it adds over 5 grams of fiber. keto oatmeal optionsmade of psyllium husk.

9. Almond butter

In addition to their fiber content, almonds are primarily a source of healthy fats that support balanced blood sugar levels. For almond lovers try this.

10. Tahini

Can’t you do nut butter? Try the tahini. Tahini (or tahina) is a Middle Eastern condiment made from toasted ground sesame seeds.Served by itself or as an ingredient in hummus, baba ganoush and halva. Love its rustic taste. Stir like almond butter or drizzle a spoonful over the top. Tip: Add flaky sea salt.

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