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Nutrition: Time to go back to porridge

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PORRIDGE Oats have been a staple of the Irish diet for generations. I remember my grandpa making porridge for several days and cutting it little by little.

I’m not that keen on his recipes, but I’m a big fan of oats. So intriguing what Irish News Weekend colleague Twisted His Chef Nile Her McKenna will do with the humble oats at Whites Her Oats World Porridge Her Day celebration. was given. this week.

Overnight oats, a banana and oat smoothie with a healthy peanut butter, and a delicious oat-coated chicken with salsa verde with a green salad Neil had to share with us It was part of a delicious treat. Far from breakfast porridge.

Oats are a very versatile crop that grows beautifully here in the Irish climate. By focusing on sustainability and supporting local growers, it’s great to see local brands like White’s Oats continue to raise the flag for local farmers.

Maybe you switched to porridge in the fall. Or maybe you’re one of those people (like me) who eats porridge year-round. It’s good for your health. Here are some of the benefits:

1. Digestive Health

Oats have a good balance of both soluble and insoluble fiber and are gentle on the digestive system.

With so much attention paid to the gut microbiome in recent years, many of us are focused on packing more prebiotics into our plates.

Oats contain a type of fiber called beta-glucans that our friendly probiotic bacteria thrive on. They turn this fiber into a by-product that supports digestive health.

Choose your preferred type of unsweetened oats (rolled, jumbo, pinhead), add crushed flaxseeds or chia seeds, and a handful of berries or grated apples for an extra boost of gut health, and start your day. Get off to a perfect start.

2. Sustainable energy

The slow and sustained release of energy from low GI oats helps maintain balanced blood sugar levels and a stable insulin response.

This helps maintain energy levels in the morning. Try swapping for jumbo oats (which have a lower glycemic index) and adding a decent protein source (like nuts, seeds, or natural yogurt).

3. Cardiovascular support

Eating oats regularly has been shown to reduce three markers of cardiovascular disease. Oats are thought to help lower levels of LDL cholesterol (the bad one), apolipoprotein B, and non-HDL cholesterol (measured by subtracting total cholesterol from HDL cholesterol).

4. Weight management

The balance of fiber in oats, especially beta-glucans, is thought to have the effect of regulating satiety hormones, so people feel fuller for longer and want to snack on junk food or sweets between meals. Reduce impulses.

The balancing effect oats have on blood sugar and insulin is another good reason why oats can help support healthy weight management as part of a calorie-controlled diet. Keep it simple and add your own spices (cinnamon, nutmeg, ginger are best) and fruits (berries, braised apples, poached pears, etc.) for flavor .

5. Immune support

Nourish your immune system with oats as part of your winter nutrition plan for a healthy dose of antioxidants and minerals. Let’s go back to Beta Glucan again – this fiber seems to have super powers on our white blood cells.