Oatmeal: much more than just breakfast
currently, oatmeal It has gained fame in all types Instead of living Thanks your Nutritional profile. Rich in fibre, B vitamins and minerals such as magnesium and zinc, with a low glycemic index, it is considered a superfood by many nutritionists.
However, unlike classic porridge or the well-known overnight oats,… oatmeal It can also play an important role in healthy eating LilyEspecially if it is consumed in the right form and quantity.
Why eat oatmeal at night?
Satisfying and digestible grains
The doctor Conchita VidalisThe nutritional geneticist says that while she doesn’t generally recommend taking pills at night, she makes an exception oatmeal for him Special properties. “They are slow-release carbohydrates, high in fiber and low in calories,” he explains. Its satiating effect prevents nighttime snacking, promoting weight control.
Its benefits for sleep and the digestive system
In addition to satiation, oatmeal He prefers digestion and Intestinal transitWhich helps prevent morning bloating. Its content is in Tryptophan and Melatonin It makes it a food that promotes relaxation and improves sleep quality.
How to eat oatmeal at night correctly
Recommended groups
Vidalis insists that it should not be taken alone. The ideal is to mix it with Proteins, Fruit also vegetables To balance its nutritional contribution. Some suggestions are:
- Omelette oatmeal with egg and chopped vegetables)spinachAnd carrots and onions).
- chips oatmeal With natural yogurt or kefir and Red fruits.
- crepe oatmeal with egg And a sugar-free vegetarian drink.
Tricks to improve digestion
soak chips oatmeal Before taking (in water, plant milk, or juice) increases digestibility and reduces potential discomfort. Moreover, combine it with Probiotics Like kefir, it enhances the effects of prebiotics and improves the intestinal microbiota.
Oatmeal in the morning or at night?
Depends on the goal
According to Dr. Vidalis, Best time For consumption oatmeal It depends on what you want to achieve. In the morning it helps to have sustained energy and avoid hunger between meals. At night, it’s perfect Light dinner Or part of it, especially if you are looking for satiety and comfort.
“If you want to avoid after-dinner snacking, facilitate intermittent fasting or simply replenish energy after exercising,… Overnight oats It’s perfect,” concludes the expert.
Recommended oatmeal dinner recipe
A Balanced choice And easy to prepare:
- ½ cup (40-50 g) Oat flakes
- 1 egg (or 2 egg whites for the light version)
- ½ cup of Chopped vegetables (Carrots, spinach, onions, etc.)
- 2-3 tablespoons water Or vegetable drink
- 1 teaspoon of Extra virgin olive oil
- spices To taste: turmeric, garlic powder, oregano, pepper
Overnight oats, an untapped ally
Consume Overnight oats It is not a common practice, but it can be a useful strategy for those seeking Improve your overall well-being. As long as it is combined with other appropriate foods, its satiating effect, comfortable And the digestive system can make a big difference in the quality of food break And regulate appetite.