A common breakfast choice for many, oatmeal is easy to prepare and can be an energy-sustaining meal, depending on what you add to it. A typical 9 oz. serving size carries a glycemic load ranging from 13 – 21 (depending on processing method) which means it could spike your blood sugar levels as high as graham crackers or vanilla cake with frosting. That is definitely not an optimal way to start your day!
Here are four fiber mix-in options which slow insulin response, add flavor and nutrients, so you can start your day off on a positive, energetic note. These foods also work well in overnight oat recipes. Pick two or three of these foods and transform everyday plain oatmeal into a naturally sweet, nutrient-dense breakfast. When choosing oats, opt for minimally processed (rolled or steel-cut) and soak them overnight to reduce phytic acid content, which will make them more digestible.
Our Favorite Healthy Oatmeal Toppings to Sustain Energy
Almonds
Almonds provide high amounts of fiber, protein and Vitamin E. They are also an excellent source of manganese and magnesium. Both of these minerals are important for brain and nerve function.
Brazil Nuts
Just two nuts provides your daily requirement for selenium, which aids in keeping your thyroid healthy and active. Additional associated health benefits from Brazil nuts are improved heart health and hormone function.
Cacao Nibs
Full of antioxidants and natural sweetness, adding 3 Tbs to your oats provides 29% of recommended daily fiber intake (8 grams) and 20% of magnesium intake (93 milligrams).
Chia Seeds
A one-ounce serving of these hydrating seeds contains 5.8 grams of protein 11.2 grams of filling fiber. If you are making overnight oats, you’ll get added bonus of chewy texture chia seeds provide.
Looking for additional sweetness?
Stir in 1 or 2 Tbsp of coconut butter, which can aid in digestion, prevent heart disease and has anti-fungal, antibacterial and antiviral properties.
Originally posted 2018-04-12 16:22:45.
