One of the great nutritional dilemmas is undoubtedly at dinner timesince we want to eat something that is quick, satisfying and that does not make us go to bed with a distressing heaviness. And this is where oats can come into play, a food that has been relegated to breakfast territory by associating with cereals, but scientific evidence suggests that we are wasting all your potentialsince we can take it to the last meal of the day.
His secret. To understand why oatmeal is ideal for dinner, you have to look at a microscopic level. And the reason is that oats are rich in beta-glucana type of soluble fiber that generates high viscosity in the intestine.
In this way, when oats are eaten, this beta-glucan forms a kind of viscous gel in the digestive tract that achieves dramatically delay gastric emptying and glucose absorption. Unlike classic refined grains that cause a sugar spike followed by a crash, which can lead to midnight hunger, oats offer a slow release of energy to stabilize blood levels after a meal.
Goodbye to snacking night. If you’ve ever had a light dinner and two hours later you were raiding the refrigerator, oatmeal has the solution here, since several randomized clinical studies support its amazing satiating capacity.
one of them was published in 2016 in the Journal of the American College of Nutrition and focused on analyzing 48 healthy adults who were given a serving of hydrated oats of just 250 kcal. The results showed that the feeling of fullness was significantly increased and hunger was reduced for up to four hours, compared to classic ready-to-eat cereals. This satiety, mediated by the high molecular weight and viscosity of beta-glucan, caused the subjects to reduce their energy intake by 85 kcal on average at the next meal.
A better sleep. Going to bed with sky-high sugar levels is not the best idea, neither for our metabolism nor for the quality of our rest. Again, our great ally here is beta-glucan, since the EFSA endorses that consumption of four grams of beta-glucan per meal significantly reduces glycemic responses without disproportionately raising insulin.
This is something that was confirmed by a study in 2021where it was seen that doses of four grams or more of beta-glucans for every 30 grams of available carbohydrates are the key to avoiding the dreaded nocturnal glucose peaks.
The impact. To all this, and although there are no studies designed exclusively to measure the impact of oats at dinner, we know that their glycemic index is low, which ensures fairly smooth digestion. This is in addition to the fact that it contains tryptophan, an essential amino acid that our body uses to produce melatonin and serotonin, the hormones responsible for regulating and improving the sleep cycle.
His presence at dinner. Keep in mind that not all oats are the same. The first thing to keep in mind is that you should avoid ultra-processed foods, avoiding instant oatmeal versions that are loaded with added sugars or artificial flavorings. Furthermore, since at night we look for a complete meal, the best way to prepare it is by combining it with a good source of protein.
Images | micheile henderson
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