We all know that oatmeal can be a great source of carbohydrate to get you going in the morning, and steel cut or rolled oats are full of fiber. Right???
Admittedly, oats CAN be a plentiful source of carbohydrate in the morning. But is that what you really want from your breakfast??? You have to ask yourself, “Who am I and what are my needs?” If you are a marathon runner who needs to have plenty of fuel for the loooong road ahead, a dense carbohydrate with some healthy fats might be perfect: think oatmeal with walnuts. I feel safe to assume that you are not running a marathon at your office every morning. A bowl-full-of-sugar, as carbohydrate is broken down and metabolized in our bodies as glucose, can put you at the front of the line for a daily blood-sugar rollercoaster. Normalize these blood sugar swings with a high protein breakfast for a few days and see if that “two-thirty” feeling goes away.
Get more fiber! One ½ cup serving of steel cut oats has about 3 grams of fiber. You should also know that one medium apple has at least 4 grams, at about half the calories! Don’t be fooled by marketing. The facts are out there, we’re just not looking hard enough. Whole grains, including oatmeal, are NOT the gold standard. Use your brain, fruits and vegetables have WAY more fiber, calorie for calorie, than grains.
Here’s where it gets sticky. Oats contain an antinutrient called Phytate (also known as phytic acid), which binds with minerals in our bodies and inhibits the absorption of those minerals. You know, important minerals like calcium, iron, magnesium, zinc! Try sweet potato as an alternative where you might needs some extra carb, like after your workout if your goal is recovery. Again, “Who am I and what are my needs?”
Consider replacing your bowl of oats with a nutrient and protein rich breakfast of eggs and fruit. If you’re short on time grab 2 hard-boiled eggs and an apple on your way out the door.
Just The Facts
2 Whole Eggs + ½ cup Blueberries
13 grams protein
11 grams fat
13 grams carb
3 grams fiber