Food is Information
Do you know that every time we eat, the food we take is the source of information that our body will react to and respond to? Food can actually change the expression of our DNA? Yes, it’s a fact and this is one of FYFG’s beliefs. Our body cells either rebuild or age depending on how we feed ourselves. Have you taken thought of what the food you eat can nourish you?
Let’s take a closer look at an FYFG favorite: Rolled Oats!
IMAGE BY Markus Spiske UNSPLASH
Why We Love Rolled Oats
Rolled Oats or “old fashion” oats have a long list of healthy benefits, but here are our top 5 reasons.
1. They’re Simple Yet Versatile to use.
Rolled oats (must not be confused with Instant or Quick Cooking) are easy to prepare, boiled with water or milk in a saucepan to make oatmeal. They can also be eaten raw, added to shakes, and made into muesli and overnight oats. Rolled oats can also be used in baking– who doesn’t like oatmeal cookies?! It can also be processed into a fine powder to become oat flour, using a food processor. Overnight oats, home-made granola, oat cookies, and homemade oat milk all require the use of rolled oats. Sprinkled raw rolled oats on top of dough bread before baking adds good texture and fiber to the bread. Yum!
2. Packed with all Macronutrients.
We love Rolled Oats because it contains Macronutrients of (Plant)Protein, (Healthy)Fat, and (Fiber)Carbohydrate. It’s is a complete food in this sense. Rolled Oats are packed with soluble fiber, a type of beneficial dietary fiber that forms a gel-like substance when digested. Oats offer higher-quality protein than other grains, and unsaturated (plant) fatty acid.
A 1-cup (81-gram) serving of raw oats contains:
- Calories: 307
- Carbs: 55 grams
- Fiber: 8 grams
- Protein: 11 grams
- Fat: 5 grams
3. The Micronutrients are plentiful.
Vitamins and minerals help regulate and maintain healthy gene expression. We love Rolled Oats because it contains:
- Selenium, an essential anti-oxidant mineral, known to help improve the immune system, thyroid function, and metabolism.
- Calcium, which helps with bones and muscle function. Calcium aids in the blood vessels and nerve health. It also plays a role in balancing hormones.
- Magnesium, which improves moods and sleep. Magnesium also supports healthy levels of stress hormones.
- Phosphorus, which helps in the structure of healthy cells. Phosphorus with Calcium targets bone health.
- Potassium functions in heart health, muscle contractions and spasms, and nerve and brain health.
- Zinc is known for supporting immune health and helps regulate appetite.
4. Helps regain healthy cholesterol levels.
We love Rolled Oats for being fiber-rich and support healthy weight loss. Because a gel-like texture is produced by the soluble fiber, especially the Beta-glucan properties of oats, they have the ability to line the digestive tract and restricts the absorption of dietary cholesterol. It also inhibits the reabsorption of bile salts, which play a role in slowing down the metabolism of fats.
IMAGE BY: THE CREATIVE EXCHANGE UNSPLASH.COM
5. Healthy for your blood sugar and gut, which means no insulin spike and constipation.
Fiber-rich rolled oats help stabilize post-meal sugar levels and improve insulin insensitivity. This simply means we get steadier, sustained energy. Rolled oats are slow-release carbohydrates. We feel satiated for longer periods and insulin levels are maintained low. We get into a fat-burning state much faster when the insulin level is low and maintained. Furthermore, we love rolled oats because the soluble fiber of the oats ‘feed’ the good bacterial in our digestive system, thereby promoting good gut bacteria. An increase in good gut bacteria only means better immune health.
Other Healthy benefits of the Recipe Ingredients
- Carrots: a source of Vitamin A, Beta-carotene, fiber-rich, anti-oxidant
- Chia seeds: rich in Omega-3 fatty acid, fiber-rich, iron, and calcium
- Coconut milk: a source of healthy fat, low calorie, low glycemic-index:
- Flaxmeal: essential fatty acids, omega-3, selenium, calcium, zinc, vitamin E and some B Vitamins;
- Coconut Nectar Syrup: a better alternative, lower glycemic vs white table sugar, contains trace amino acids, Vit B and C.
- Cinnamon: anti-oxidant, anti-inflammatory properties, boosts mood, protects neurons, and improve motor function.
Summary
Rolled oats have a variety and long list of health benefits, ranging from heart, blood sugar, better digestion. We recommend having rolled oats as a healthy addition to a balanced diet.
Our COCONUT CARROT FLAPJACKS (Oatmeal Bake)
Image by FYFGlobal 2020
Coconut Carrot Flapjacks
Equipment
- 8x8 baking pan
Ingredients
- 1 cup carrots, shredded
- 1.5 cup rolled oats
- 1/3 cup chia seeds
- 1/4 cup shredded coconut
- 1/3 cup granola
- 1 cup plant-based milk, unsweetened I used Coconut milk in this recipe
- 1/3 cup Coconut Nectar syrup, or Maple syrup
- 1 flaxseed 'egg' 1 tbsp ground flaxseed mixed in 3 tbsp water, let sit at least 5 min.
- 1/2 tbsp cinnamon
- 2 tbsp raisins optional: chopped dates
- 1/2 tsp salt
Instructions
- mix all ingredients in a mixing bowl
- pour into an 8x8 inch baking pan
- bake in 180C preheated oven for 25min
- allow cooling in a wire rack before serving.