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Instant Oats & Their Health Benefits: A Nutritious & Convenient Breakfast Option

Instant Oats & Their Health Benefits

Oatmeal is a classic breakfast staple that has been enjoyed for generations. It’s a nutritious and delicious way to start your day, providing a good source of fiber, protein, and other essential nutrients. However, traditional oatmeal can take a while to prepare, which can be a hassle on busy mornings. That’s where instant oats come in – they offer the same great nutritional benefits as traditional oatmeal but are quick and easy to prepare. In this article, we’ll explore the health benefits of instant oats and how they can be a convenient and healthy breakfast option.

What Are Instant Oats?

Instant oats can be a healthy option as part of a balanced diet. However, it’s important to note that some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, it’s recommended to choose plain or low-sugar varieties and avoid flavoured options.n Additionally, adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied. Overall, instant oats can be a convenient and healthy breakfast option when consumed in moderation and as part of a balanced diet.

Instant oats are similar to traditional oatmeal but are processed differently for quick and easy preparation. They are pre-cooked and then dried, which allows them to cook faster than traditional oats. Instant oats are available in a variety of flavors and can be prepared by simply adding hot water or milk.

Health Benefits Of Instant Oats

  • Good source of fiber: Instant oats are a good source of dietary fiber, which is important for digestive health and can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer.
  • High in protein: Instant oats are a good source of plant-based protein, which can help to keep you full and satisfied throughout the morning.
  • Helps Lower cholesterol: Oats contain a type of soluble fiber called beta-glucan, which has been shown to lower cholesterol levels and reduce the risk of heart disease.
  • Rich in vitamins and minerals: Instant oats are a good source of vitamins and minerals, including iron, magnesium, and zinc, which are essential for overall health and well-being.
  • Can help with weight loss: Oatmeal has a low glycemic index, which means it can help to regulate blood sugar levels and keep you feeling full for longer periods of time. This can help to reduce cravings and prevent overeating, which can lead to weight loss.

Top 3 Preparation Tips

  1. Choose plain or low-sugar varieties: Some instant oats can be high in added sugar, sodium, and artificial flavours, which can decrease their nutritional value. When selecting instant oats, choose plain or low-sugar varieties and avoid flavoured options.
  2. Add protein-rich toppings: Adding protein-rich toppings such as nuts, seeds, and nut butter can increase the nutritional value of instant oats and help to keep you full and satisfied.
  3. Experiment with flavours: Instant oats can be prepared in a variety of ways, so don’t be afraid to experiment with flavours. Try adding fresh fruit, cinnamon, or vanilla extract for a delicious and nutritious breakfast.

In conclusion, instant oats are a convenient and healthy breakfast option that can provide a good source of fiber, protein, and essential nutrients. They are quick and easy to prepare and can be customized to suit your taste preferences. When selecting instant oats, choose plain or low-sugar varieties and experiment with flavours and toppings to create a nutritious and delicious breakfast.

We hope this article helps you! If you want to get your hands on some instant oats, you can get healthy options here.

How do you like your instant oats? Let us know in the comments below! For more on nutrition, click here.

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Why You Should Avoid Eating A Heavy Dinner

Avoid eating a heavy dinner “I am not losing any weight in spite of following a healthy routine,” said one of my Players. “What did you eat for dinner yesterday?”  I asked. He replied saying, “2 Rotis, 1 bowl of Rice, Dal, Subzi, 1 bowl of salad (as you have told) and 2 small gulab jamun,” I was quick in pointing out that the answer to his weight loss issue was his heavy dinner.

Why Should You Avoid A Heavy Dinner?

Our body works on a simple principle of demand and supply. Whenever we are more active, we need more energy. Hence, we need to eat more – which means having a heavy breakfast, a good lunch and mid meal snacks, help you stay active.

Whereas, when we aren’t quite active, we require less energy. From the time we begin our day, till night, our activity levels lower gradually (unless you work in night shifts). We really don’t require much energy when we’re going to relax post dinner and ultimately sleep. Which means, we do not need to eat as much because we won’t be burning that food for energy. If you consume more food than your body needs at night, it’s a simple recipe for weight gain!

Having a lighter dinner aids digestion and helps you better utilise the nutrients. It is advisable to have a 2 hour gap before hitting the sack. This is one way to avoid that unnecessary fat and weight gain! In order to do this, you need a plan. If you’re not in a habit of having frequent meals, and you avoid an evening snack, you’ll tend to eat more at dinner. Also, understand the psychological effect when you haven’t eaten anything post lunch, barring that cup of tea! You’ll end up feasting because your brain is telling you that you are hungry.

Some Benefits Of Eating A Light Dinner 

  1. Aids in digestion and induces good sleep
  2. You will be able to get up fresh the next morning
  3. Helps in faster gut clearing
  4. Helps reducing fat & weight
  5. Reduces risk of lifestyle diseases like Type II Diabetes, Hypertension, High cholesterol, etc.
  6. Helps in reducing PCOD & Hypothyroidism
  7. Improves metabolism

The ideal time for dinner is near sunset 6.30- 7 pm. If you can’t manage it, then simply split your dinner between 2-3 small meals. Have an evening meal between 5-7 pm.  Ideally, at the time you feel hungry post Lunch. Eat Roti,Rice, Bhakri, or whole wheat bread etc. which is carbohydrate based for the first meal. Keep the lighter part for the next one i.e. 8-10 pm. Try to keep dinner low in carbs and more in proteins & fibers as this will prevent excess calories, give you proteins for muscle building throughout the night, and enough fiber will help in gut clearing.

You can try –

Proteins: Eggs, Chicken, Paneer, Dal, Sprouts, Usal, Curd, Yogurt, Soya, or Tofu mixed with
Fiber: Soups, salads, stir fried veggies, raita, or raw veggies, etc.

It can be as simple as curd rice, Khichdi- Kadhi, etc. But, watch the carbohydrate quantity. Avoid having fruits at this time as they contain fructose which is a simple sugar. If you feel hungry again at night, drink a glass of milk with turmeric powder or a bowl of soup/salads or a few nuts.

We hope this article helps you! For more tips on healthy living and making lifestyle changes, click here or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

Disclaimer: This article was written keeping people who are trying to lose weight and fat in mind. This may not be appropriate for growing children, teenagers, underweight people, and/or people with medical conditions. Before making any changes to your diet, consult your doctor, nutritionist or dietitian. 

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The Link Between Sugar and Child Behavior

The Link Between Sugar and Child BehaviorIs sugar and child behavior connected? Before we delve into that, we need to understand that a perfect balanced diet of carbs, proteins, essential fats, vitamins and minerals is important during the growing age of the child. It is an ongoing research on whether food intake is really linked to a child’s behavior and mood. Below are the effects of healthy and unhealthy eating habits on the mood and behavior of a child.

Healthy Eating Habits (Includes a balanced diet)

  • Better concentration
  • Improved learning skills
  • High grasping power
  • Socially active in making friends, prefers to play in groups
 Unhealthy Eating Habits (Includes consumption of sugary food, preservative containing food, food colouring foods)

  • Lack of concentration in any given task
  • Hyperactive
  • Mood swings
  • Nutritional Deficiencies

We tend to correlate the word ‘kids’ with chocolates, ice creams, candies and cakes, etc.. The basic ingredient in these items is sugar!

Sugar and Child Behavior in Relation to Nutrition

Sugars are simple carbohydrates that easily get absorbed in blood glucose. Sugar is an empty calorie food i.e it has no nutrients and provides only energy.

Sugars have various forms like white sugar, brown sugar, honey and corn syrup. It’s a myth that jaggery, honey and brown sugar are better off than white sugar. Calories coming from them are same. The only difference is that white sugar is absorbed faster in the bloodstream than other sources.

Fruits naturally contain fructose with fiber which makes you feel fuller and are rich in water content, vitamins and minerals. On the other hand, colas or sugar candies contains only fructose syrup which disrupts the brain signal of being full and the child feels hungry again

Hidden Sugars in Food

Hidden Sugar means that the packet of food doesn’t show the word sugar on the ingredient list but still contains sugar labelled as other names such as dextrose, dextrin, corn syrup, or barley malt.

When consumed more than the required amounts and on a daily basis, sugar affects various parts of the body and mind:

  • Teeth (Tooth Cavities): Bacteria live on sugar medium. When kids don’t brush well or don’t drink water after eating, bacteria tends to overgrow, which in turn leads to cavities and tooth decay.
  • Brain: Impaired ability to memorise things, as the brain doesn’t get the right amount of nutrients to function.
  • Behavior: Sugar numbs the neurons in the brain, shortens a child’s attention span and makes them hyperactive.
  • Immunity: Constant bouts of cold and cough makes it difficult to sleep at night.
  • Metabolism: A child is at a higher risk of being obese and developing long term diseases like Diabetes.
  • Hormonal: Being in the growing stage, they are more prone to hormonal issues like acne, early onset of puberty, dandruff, skin issues, impaired growth.
  • Worms: Thread worms are caused due to bacteria thrive on sugar if the intake is high.

How to Minimize Sugar Dependence

  • As parents, we need to change our attitude of rewarding kids with sugar-rich foods every time they complete a task or behave well.
  • Fix up a Treat day like once a week or fortnightly wherein only on that day they can eat their favourite chocolate, cakes or candies
  • Substitute ready to drink fruit beverages with homemade smoothies or freshly prepared pulp fruit juice
  • Train them to choose healthy items like high fiber biscuits instead of cream-based biscuits
  • Prepare desserts at home with less sugar and store it. This way you minimize the chances of buying them from a shop
  • Be gradual and change one habit at a time. Don’t be adamant on changing the habits all at once.

How to Encourage Healthy Eating Habits

  • Make them learn all the food groups – vegetables, fruits, cereals, pulses, dairy. Either draw it on a paper or show them the real foods. Ask them to pick up the ones they want to eat for that particular day. This way, you can plan for 2-3 days in advance.
  • Usually, unhealthy eating habits make them vitamin and mineral deficient. So consult your doctor and start the appropriate supplements for it.
  • Prepare attractive snacking ideas in their tiffin boxes like a veggie stuffed roll, colourful sandwich, idlis made with spinach puree or tricolour idlis.
  • Remember the negative effects of unhealthy eating don’t show up immediately. It’s a long term consequence. But if the child’s health is compromised with headaches, asthma, cold/cough then the negative effects are seen in the short term.

Another important factor is being intolerant to certain food items like dairy products (casein) or gluten (wheat), which may make them aggressive, cranky and/or fussy. Common food allergens like soy, peanuts, corn and nuts also adversely affect the behaviour of the child in a negative way.

It is always better to read labels of food packets before purchasing. Be aware of what you and your kids are consuming. In case of doubts, do consult a doctor or nutritionist.

We hope this article on sugar and child behavior helps you make smarter nutritional choices for your children. Do let us know your thoughts in the comments below. For more on Kid’s Health, click here. To get expert advice, speak to a GOQii Coach by subscribing for Personalised Health Coaching.

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10 Inflammation Fighting Winter Foods You Must Include In Your Diet

inflammation remedyInflammation is linked with so many serious illnesses such as diabetes, heart diseases, asthma, arthritis, etc. The use of anti-inflammatory drugs is very common and sometimes with no alternative as well. As they say, prevention is always better than cure! Eating anti-inflammatory food is a natural solution without any side effects.  During winter, there’s less flow of blood which makes the joints colder and stiffer – leading to inflammation. The pain receptors become more sensitive in winters which result in pain, swelling in joints and other parts of the body.

Fight Inflammation with a Healthy Diet

Here’s a list of foods that should be included in your diet during winter to prevent inflammation.

  1. Turmeric: This spice is also known as “Yellow Gold” in western countries. The Indian cuisine is incomplete without this spice.  It’s a food enhancer with great health values. It has curcumin which is a very powerful anti-inflammatory substance. Turmeric works great in treating rheumatoid arthritis and fighting inflammation.
  2. Ginger: is a great valuable cooking spice in our kitchen. It has powerful anti-inflammatory properties. It helps in lessen inflammation as well in treating allergic infections, especially during the winter season.  We normally use this spice while making tea, soup, curries, etc.
  3. Walnuts: are always my favourite healthy snacking option during winter. It contains phytonutrients which reduce the risk of heart diseases and diabetes. It has omega 3 fatty acids which reduce inflammation in the body.
  4. Beets: are highly rich in antioxidants and they do a good job in reducing inflammation. It’s a valuable vegetable loaded with magnesium. We should not forget beets in our daily diet (in salads, curd, smoothies) during winter.
  5. Green Leafy Vegetables: like spinach, kale, mustard and fenugreek grow best in winter. Due to the richness of antioxidants, omega3 fatty acids, Vit-C, etc. we should include them regularly in winter months.
  6. Pineapple: It contains a substance called bromelain that reduces the infections during winter and lessens the risk of strokes and even heart diseases. It works as a great remedy for people who have high uric acid (Gout). Bromelain also helps reduce inflammation.
  7. Blueberries: are my favorite! It has an antioxidant substance named quercetin which is generally found in citrus fruits. Quercetin is very effective in decreasing many types of infections and fighting cancer.
  8. Broccoli: is a very nutritious cruciferous vegetable that is rich in antioxidants. It has high amounts of potassium and magnesium with anti-inflammatory properties. It reduces stress and the risk of cancer. A disclaimer here: If you have thyroid, avoid eating cruciferous vegetables 
  9. Tomatoes: are a nutritional powerhouse. It’s packed with antioxidants and anti-inflammatory properties. Tomatoes are an excellent source of lycopene which reduces inflammation in the body and helps protect the body against cancer as well.  
  10. Salmon: As we have already discussed so many anti-inflammatory fruits and vegetables, Salmon is a non-vegetarian option. It’s great anti-inflammatory food with essential omega 3 fatty acid alpha-linolenic acid. Omega 3 gives relief in inflammation and can reduce the need for anti-inflammatory drugs. 

Apart from above you can:

  • Dress warmly depending on the weather
  • Stay hydrated and active
  • Exercise regularly to strengthen your muscles
  • Get out under the sun to maintain vitamin D levels
  • Eat a balanced diet and maintain a healthy weight

Include the above foods to your diet to enjoy an inflammation-free winter! If you feel extreme discomfort or inflammation in your body, consult a Doctor.

For more winter tips and remedies, click here or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr 

Do leave your thoughts in the comments below! 

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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