Oatmeal RecipeYou will be happy to learn that rolled oats are low glycemic! This oatmeal recipe is made with Bob's Red Mill gluten free, rolled oats which cooks the same as any regular oats. Oatmeal is a very healthy breakfast recipe, filling and nutritious, especially when you add the fruit and the walnuts. You have your protein in the walnuts and milk, low glycemic, whole grain carbs with your oats and omega 3 fats in your walnuts! This is one of our printable low glycemic recipes.
Bring water to a boil and stir in the oats. Reduce heat to a simmer and put on a lid leaving a little space so it doesn't boil over. Simmer for 10 minutes and turn the heat off. Add the walnuts, apple, dried cranberries, agave syrup and stir. Eat with approximately 1/2 cup unsweetened plain almond or soy milk or low fat cow's milk if you prefer. 253 calories per serving (add 40 calories for cow's milk) Serves 3 - 4
Apparently there's no difference nutritionally between regular and quick oats other than the size of the flake. However, I prefer the coarser texture of the regular sized flakes and find that the 10 minutes it takes to cook is enough time to make a cup of tea and find a bowl. If you like it creamier than you'll probably like the quick oats. If you put the oats in first and then bring to a boil you'll also get a creamier oatmeal. Oats are beneficial to your health in many ways including that they contain a cholesterol lowering fiber called beta glucan. By consuming just 1 bowl of oatmeal you are getting 3 grams of this fiber which lowers your cholesterol by up to 23%. Studies have shown that eating 20 grams of fiber every day can produce up to a 15% drop in cardiovascular disease. According to a 20 year long Physicians' Health Study, participants who ate 1 bowl of whole grain cereal a day showed a 29% lower risk of heart failure!
As far as the low glycemic aspect of eating oatmeal, there's more good news. The beta glucan fiber helps to stabilize blood sugar and improves insulin sensitivity by lowering glycemic content. No wonder I always feel full until lunch after eating oatmeal. You can really feel the difference when your blood sugar is even throughout the day when you are eating low glycemically. This super nutritious recipe makes for a low glycemic healthy breakfast recipe and helps you to manage your weight!
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