Do you eat whole grain breads and oatmeal for breakfast? While they certainly can be a solid, healthy option, most are heavily processed and absolutely TERRIBLE for you. I have detailed out few facts about whole grain breads yesterday, and this evening, I’m going to share with you why shouldn’t we eat oatmeal.
If you take a look at a brand of “heart-healthy” instant oatmeal then you’ll notice that it’s packed with artificial ingredients, colors, and flavors. Instant oatmeal also has a significantly higher glycemic index (GI) than regular “old fashioned oatmeal” due to it’s instant nature where it’s been pre-cooked via high-heat processing. This high heat processing also robs the oatmeal of many important vitamins and minerals, making it an overall less nutritious product.
You also can refer to the answer from diet & fitness expert, Dr. Melina Jampolis:-
What is Glycemic Index (GI)?– American Diabetes Association 2006 The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance. Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.
In simple term, glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels.
If you want to measure the GI, you can refer to this site.
Besides that, Havard Medical School had published a newsletter about Glycemic Index & Glycemic Load for 100+ Foods.
So, if you’re going to go with oatmeal, please stay away from the instant, processed, sugar-laden versions. Instead, the best choice is plain steel cut oats. While they take a few extra minutes to cook, it’s certainly worth it for the lower glycemic index, extra fiber, and greater vitamin and mineral content.
Steel cut oats will also leave you feeling fuller, longer, and you’ll probably find that you enjoy the more firm texture and nuttier flavor a LOT more than mushy instant oatmeal anyway.
But even steel coat oats can be pretty plain by themselves, so here are some recipes for your reference:-
Rating: 5 – 195 reviews – 45 mins
Get this all-star, easy-to-follow Food Network Steel Cut Oatmeal recipe from Alton Brown.
Rating: 5 – 6 reviews – 25 mins
Sep 22, 2012 – Get this all-star, easy-to-follow Food Network Sunday Morning Oatmeal recipe from Ina Garten.
Rating: 5 – 14 reviews – 50 mins
Sep 30, 2012 – Get this all-star, easy-to-follow Food Network Steel–Cut Oats with Bananas and Strawberries recipe from Jamie Deen.
4) How To Make Steel Cut Oats For Breakfast (Video)
Hence, if your regular breakfast is whole grain breads + instant oatmeal, then you should avoid them starting from today.
As usual, feel free to email this link to your friends and family or share it on your blogs, forums, or Facebook pages to educate your friends and your family to avoid whole grain breads and discover the solution from Dr. Charles of Fat Loss Factor.
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