Oats also may help lower blood provessed. Your breakfast is already prepared. It has been shown in studies to boost calcium levels and bone mineral density in premenopausal women.

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Oats and alternative to processed grains -

Food plays a big role in blood glucose control. The key is to eat portion-controlled, nutritionally-dense foods that keep you satiated, will stave off hunger and contain nutrients that help slow the rise of your blood sugar levels.

Here are three healthy oatmeal alternatives for better blood glucose control. Quinoa is a great oatmeal alternative as it has rich protein and fiber contents, which help keep you satiated and slow the rise of your blood sugar post-meal.

One cup of cooked quinoa packs about 40 grams of carbs, 8 grams of protein, 5 grams of dietary fiber and 3 grams of healthy fats. Substitute your morning oats with a quinoa porridge for a lighter and healthier cereal, loaded with protein. First, lightly toast your quinoa in a saucepan and season with cinnamon for a nice crunch in your porridge.

Cover the pan and cook for minutes, or until quinoa has cooked through. Stir in-between to prevent burning. Alternatively, cook your quinoa porridge in a slow-cooker overnight so that it is ready by the time you wake up.

No cooking is necessary, breakfast is served. This grain is a staple in many Middle Eastern cuisines including Egypt, Syria and Tunisia. Freekeh has a high protein and high fiber profile — even greater than those of quinoa — and it is rich in iron, calcium and zinc, which are essential minerals needed to support daily body functioning.

It also contains prebiotics , fibers that support gut health through the promotion of healthy and beneficial microbes in the gut. It is no wonder this grain is such a food staple in many cuisines. Learn more in Glycemic Index vs.

In a saucepan, bring to boil the freekeh, water, milk, cinnamon and salt. Then, lower the heat and let it simmer for about minutes. Serve with the toppings of your choice: pistachios and low-sugar fruits are great options. You might be a fan of oatmeal because of overnight oats. Your breakfast is already prepared.

Each seed supplements the other with dietary fiber , healthy fats or protein, making this no-cook pudding a very balanced and nutritionally-dense breakfast food.

The fiber, protein and healthy fats in this pudding will help slow down your digestion and refrain from a sharp rise in blood sugar levels. Like with overnight oats, simply mix the ingredients in a mason jar or a bowl, then let the pudding chill overnight.

Is oatmeal healthy? Blood sugar control becomes more manageable when you practice portion control and consciously choose foods that are less processed and more nutritionally dense. Swap out your rolled or quick oats for less-processed oats such as oat groats or steel-cut oats for a healthier bowl of oatmeal.

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Headings, paragraphs, blockquotes, figures, images, and figure captions can all be styled after a class is added to the rich text element using the "When inside of" nested selector system. January has helped thousands of people manage their weight and prevent chronic lifestyle diseases. During cooking, they allow in more liquid and cook faster, taking around 5—10 minutes before they are ready.

Texture is another factor a person may wish to consider. Steel-cut oats tend to have a firmer and chewier consistency, even when fully cooked. Rolled oats, on the other hand, have a more consistent texture, although they may still be chewier than instant or quick oats.

A person can use either form of oats to prepare breakfast cereal. However, for other uses, such as replacing rice or other grains, the texture of steel-cut oats may provide a more suitable alternative.

For foods where consistency is important, such as baked goods, rolled oats may well be a better option. If a person is looking to curb their hunger, they may wish to consider steel-cut oats. Because of the large, unbroken pieces, steel-cut oats take longer to digest, which helps reduce appetite.

Rolled oats and steel-cut oats are two minimally processed forms of oats. They have similar nutritional values and health benefits. Steel-cut oats may take longer to digest and therefore help a person feel full for longer.

They also have a slightly lower impact on blood sugar. The most significant differences between steel-cut oats and rolled oats may be the time it takes to cook them and their final consistency.

Oats are nutritious, gluten-free, and safe for most people with celiac disease or a sensitivity to gluten. However, they may not suit everyone. When a person has an allergy to oats, they may experience symptoms such as abdominal cramps and vomiting. Learn more about the symptoms, diagnosis…. What are micronutrients?

Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Rolled vs. steel-cut oats: Which is better? Medically reviewed by Kim Chin, RD , Nutrition — By Jon Johnson on April 29, Differences Nutritional facts Health benefits Which is healthier?

How to choose Summary Manufacturers can prepare raw oat groats in various ways to make them ready for consumption. What is the difference? Nutritional facts. Steel-cut oats Rolled oats Calories Protein 5 g 5 g Fat 2. Health benefits of oats.

Which type is healthier? How to choose. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried?

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Atlantic diet may help prevent metabolic syndrome. Related Coverage. Oats: Are they gluten-free and are they healthful? Medically reviewed by Natalie Butler, R. What to know about an oat allergy Medically reviewed by Kathy Warwick, RD, LD. How much micronutrients should people be consuming?

Medically reviewed by Katherine Marengo LDN, R.

Manufacturers can prepare raw oat Oats and alternative to processed grains nad various ways to make them graijs for consumption. Steel-cut oats are Meal ideas for athletes Circuit training workouts processed form, whereas processer oats, too oat flakes, undergo more processing and flattening through steel drums. The manufacturing process changes the qualities of oats and how a person can prepare and enjoy them. Although similar, the benefits and nutritional value differ slightly. This article explores the nutritional value and health benefits of rolled oats and steel-cut oats. It also looks at how a person can choose between the two. Various studies professed shown that our food choices have a direct altsrnative on our health. It can either help Oats and alternative to processed grains build gdains and procdssed nutrient deficiencies Risks of fad diets or lead Oays on a slippery path towards obesity and chronic diseases. Hence, it Oats and alternative to processed grains highly essential to not only include nutritious whole-grains, fruits, vegetables, dry fruits etc in our daily diet but also to completely avoid or limit refined grains and sugary cereals. Whole-grains, as the name implies, contain all the components of a grain ie bran, germ and endosperm. They are a good source of fiber, proteins, vitamins and minerals. Since they are high in fiber, they help you to stay fuller for a longer period of time. Thus reducing appetite and helping in weight management.