Super Power Porridge

The porridge has become the essential morning bowlful for everyone.
Madonna, Nelson Mandela, Nicole Kidman and Bill Gates are said to eat it every morning for breakfast. Even Kate Moss!

Oats are among the healthiest grains on earth.

They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.

Studies show that oats and oatmeal have many health benefits.

These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Here are 8 evidence-based health benefits of eating oats and oatmeal.

1. Oats Are Incredibly Nutritious
   The nutrient composition of oats is well-balanced.
   They are a good source of carbs and fiber, including the powerful fiber beta-glucan (1, 2, 3). They also contain more protein and fat than most grains (4).
   Oats are loaded with important vitamins, minerals and antioxidant plant compounds.

2. Whole Oats Are Rich in Antioxidants, Including Avenanthramides
   Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats.

3. Oats Contain a Powerful Soluble Fiber Called Beta-Glucan
   Oats contain large amounts of beta-glucan, a type of soluble fiber. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

4. They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage.
   Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

5. Oats Can Improve Blood Sugar Control
   Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

6. Oatmeal Is Very Filling and May Help You Lose Weight
   Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

7. Finely Ground Oats May Help With Skin Care
   Colloidal oatmeal (finely ground oats) has long been used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.

8. Oats May Help Relieve Constipation
   Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.

How to Incorporate Oats Into Your Diet
You can enjoy oats in several ways.

The most popular way is to simply eat oatmeal (porridge) for breakfast.

Here is a very simple way to make oatmeal:

1/2 cup of rolled oats
1 cup (250 ml) of water or plant milk (almond, coconut...)
A pinch of salt
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.

To make oatmeal tastier and even more nutritious, you can add cinnamon, cocoa, fruits, nuts, seeds.
Also, oats are often included in baked goods, muesli, granola and bread.

Although oats are naturally gluten-free, they are sometimes contaminated with gluten. That's because they may be harvested and processed using the same equipment as other grains that contain gluten.
If you have celiac disease or gluten sensitivity, choose oat products that are certified as gluten-free.