Your Essential Daily Dozen - Oats
It is that time of year when we begin to think of more warming foods particularly at the start of the day. For children breakfast is very important and having a fruit juice, some form of wholegrain cereal is an easy way to get some energy into them.
We all like something sweet but you have to be a bit wary of many of the processed cereals on the supermarket shelves because most will contribute too much of the daily 10 level teaspoons of sugar into our diets. Obviously those that are chocolate flavoured and honey coated are the worst offenders but some of the breakfast cereals that look plain can also hide excessive amounts of sugar.
I favour two different starts to the day - a bowl of porridge with either a sprinkling of plump juicy sultanas or a teaspoon of good honey - and a poached egg on wholegrain toast. In this essential daily dozen article I am going to take a look at oats which are one of our most important cereal crops.
Of all the grains - oats are one of the most versatile - from porridge to sugar free muesli and also baked in bread and biscuits. You can also buy an oat drink, which is very like milk, and you can use this as an alternative to dairy.
When oats are harvested they are cleaned and then roasted which is what gives them their flavour. Their bran and their germ are not affected by this process which means that they are a wholegrain and have a high concentration of nutrients.
Oats are particularly high in Manganese, which is a very important anti-oxidant in cell health and the prevention of anaemia. It also has selenium - tryptophan (a precursor or project manager for serotonin which I will cover a little later) Phosphorus - Vit B-1 - magnesium and some protein.
Oats contain a special fibre called beta-glucan - this particular fibre is very good for lowering cholesterol and can help prevent blood disorders that are prone to high cholesterol, particularly something like diabetes. Therefore this is great for preventing heart disease and strokes as the plaque in your bloodstream will not be blocking the arteries and allowing free flow of oxygenated blood. It is what is called a low glycemic food. This is good because instead to sending your blood sugars very high and then dropping them like a stone a little while later as many carbohydrates can do - oats are a slow releasing fuel that means that your sugar levels are taken to a moderate level. This provides you with energy and then maintains those levels over a longer period of time.
Apart from helping maintain stable blood sugar levels - the fibre in oats has also been shown to be anti-bacterial and helps your immune system with wound healing.
I mentioned selenium, which is another great anti-oxidant - primarily in the repair of the DNA of cells especially in the colon. It also works with vitamin C in the lungs and if you are an asthma sufferer you may find that a bowl of oatmeal for breakfast will help your condition.
Oats are also important for sufferers from wheat intolerances as there seems to be either a smaller amount of gluten or its affects are less because of the oats makeup.
WHAT IS SEROTONIN?
Tryptophan is an amino acid, which is associated with an increase in serotonin levels in the brain. Higher serotonin levels have a calming affect and you will often see that natural sleeping products contain tryptophan to stimulate both serotonin and melatonin another calming hormone. Serotonin can not be passed to the brain via oral supplements - it cannot be synthesised or manufactured. However tryptophan is a precursor or project manager that increases the production of serotonin.
Serotonin plays a vital role in how we feel - depression and stress are some of the areas that this hormone governs. This is why it is often called the ‘feel good hormone' and is what we get after eating chocolate. Eating oats not only makes us feel better throughout the day it is one of the only grains that raises our serotonin levels and maintains them longer in the day. Although tryptophan also stimulates an increase in melatonin - that hormone cannot be activated before night as it is regulated by light - therefore eating oats is not going to make you drowsy but taking an hot oat drink at night might help you sleep.
So, to summarise - oats provide you with fibre and anti-oxidants and are easily tolerable. They help put you into a good mood and feel better longer throughout the day. They have been shown to help prevent high cholesterol, diabetes, heart disease and cancers.
RECIPE FOR A HEALTHY START TO THE DAY
This is my Super porridge recipe that is packed with everything you need to start the day. Add a little Manuka Honey and you will be doing great.
3 tablespoons of porridge oats
1 tablespoon of wheatgerm (the most nutritious part of the cereal)
2 chopped dried apricots
Chopped banana, or some blueberries or other berries
A spoonful of Manuka Honey (antibacterial, viral and packed with nutrients)
Some milk
Microwave for 4/5 minutes or cook grains on top of the stove and add in the fruit afterwards.
Top with a little more milk and eat and enjoy as slowly as you can.
Try to take as long as possible when eating - you will then find that your body will be less likely to nag you for something more to eat later.
Author: Sally Cronin S.A.C. Dip (Nutritional Therapy) Published: 22nd August 2010 18:35
http://www.aboutmyarea.co.uk/Hampshire/Portsmouth/PO6/Lifestyle/Healthy-Body/173191-Your-Essential-Daily-Dozen-Oats
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