Why oats are a top breakfast choice
Oats (Avena sative) are a nutritious whole grain, known for its beta-glucan soluble fiber content that helps reduce cholesterol and supports cardiovascular health. In addition, oats also help control blood sugar, support weight loss and maintain a feeling of fullness for a long time.
Oatmeal is a great source of nutrients, which helps start your day healthy, says Dimple Jangda, an Ayurvedic health expert. In particular, when combined with milk, the nutritional value of oats is significantly increased".
Milk, a nutritional catalyst for oats
Milk not only makes oatmeal more delicious but also adds the protein needed for muscle recovery and growth. Milk provides important calcium for strong bones, Pooja Kedia, a nutritionist, emphasizes. When eaten with oats, you get fiber, protein and minerals in a simple breakfast".
According to Harvard Health, calcium from milk plays an important role in maintaining bone density and preventing osteoporosis. In particular, if you use whole milk, the fat in milk also helps the body effectively absorb fat-soluble vitamins such as A, D, E and K, which are found in fruits and nuts that are often added to oats.
Special benefits for people with diabetes and people who exercise
A study published in the European Journal of Clinical Nutrition showed that overnight oats in skim milk have a low glycemic index and help improve insulin response, especially useful for people with type 2 diabetes.
Not only that, the combination of complex carbohydrates from oats and protein, fats from milk creates a balanced meal, providing stable energy, preventing blood sugar drops in the mid-morning.
Dr. David Katz, Director of the Nutrition Research Center at Yale University (USA), commented: Bright breakfast with oatmeal and milk is a smart choice for long-term health. It not only supports the heart and digestion but also provides sustained energy for mental and physical activity".
Simple ways to make the most of the benefits
You can prepare oats with hot milk or soak them overnight with cold milk. Add berries, chia seeds, walnuts or almonds to increase the antioxidant and omega-3 fatty acid content. Avoid adding too much sugar or sugar syrup to avoid losing health benefits.
By maintaining the habit of eating oats with milk every morning, you will not only take care of your heart and digestive system but also ensure your body is always full of energy, ready for a new day.
