When it comes to getting in your clean carbs, oats are truly a superfood.
Oats provide an amazing source of soluble fiber, packing an average of 3 grams per 1/3 cup serving. Research indicates that boosting your soluble fiber intake by 5-10 grams per day could lead to a 5% drop in LDL (or "bad") cholesterol.
Due to their high fiber content, oats will also help fill you up, keeping you satiated and less prone to snacking on unhealthy foods. One cup of oats delivers about 70% of your daily needs for manganese, which aids in bone formation.
Oats also provide solid amounts of vitamin B1 and magnesium, rounding out their impressive nutrient profile.
The problem with oats is, well, they can get boring. If you're looking for a way to liven up your oats, give this incredible Blueberry Banana-Nut Oatmeal a try. Truth be told, this is probably a better pre-workout snack than a breakfast meal due to the simple sugars that can help spike insulin levels prior to a gym session. This gets a 4 on the RE Cheat-o-Meter, which means it can be subbed in a couple times per week. Yum! ~ Ingredients ~
1/2 cup of steel cut oats
1/2 cup of water
1/2 cup of skim milk
1 small banana
1 tbsp. of brown sugar
1/2 tsp. of vanilla
1/4 cup of fresh blueberries
1 tbsp. of chopped walnuts ~ Directions ~
1. Combine the oats, water, milk, and 1/2 the banana (thinly sliced) into a pan and turn the heat to medium.
2. Cook the mixture until the oats start bubbling, then stir for about 3 minutes until the oats are cooked and creamy.
3. Remove the pan from the heat and stir in the brown sugar and vanilla. Pour the mixture into a bowl and slice the remaining 1/2 banana over the top. Then sprinkle with fresh blueberries and walnuts.
This meal goes perfect with the #12Week Gold Standard Nutrition Program!