Intermittent fasting has become increasingly popular in recent years due to its potential health benefits, such as weight loss, improved metabolism, and reduced risk of chronic diseases.[1] But did you know that incorporating oats into your intermittent fasting routine can enhance its effects on gut health and overall wellness?
Oats are a rich source of fiber, including beta-glucan, which has been shown to improve gut health by increasing the growth of beneficial bacteria and reducing inflammation in the gut.[2] In addition, oats are low in calories and high in complex carbohydrates, making them an ideal food for fasters to help maintain energy levels during the fasting period.
A study found that oat consumption can increase satiety and reduce hunger, making it easier for fasters to stick to their fasting schedules without feeling excessively hungry. Oats are also a good source of protein, which can help maintain muscle mass during weight loss.
One of the most compelling benefits of oats for fasters is their ability to regulate blood sugar levels.[3] Oats have a low glycemic index, which means they are digested slowly and release glucose into the bloodstream gradually, helping to prevent blood sugar spikes and crashes that can cause cravings and hunger pangs.
In conclusion, oats are a nutritious and versatile food that can enhance the benefits of intermittent fasting, particularly for women fasters. Incorporating oats into your intermittent fasting routine can improve gut health, regulate blood sugar levels, and support weight loss and muscle maintenance. So why not give them a try and discover their power for yourself? To help you get ideas on how to make delicious oat “meals”, check out the following simple recipes that will satisfy both your savory and sweet cravings.
Banana Nut Overnight Oats
Ingredients:
1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup plain Greek yogurt
1/2 ripe banana, mashed
1 tbsp chopped walnuts
1 tsp honey (optional)
Instructions:
In a small bowl, mix together rolled oats, almond milk, and Greek yogurt.
Stir in mashed banana and chopped walnuts.
Drizzle with honey, if desired.
Cover and refrigerate overnight.
In the morning, give it a stir and enjoy!
Blueberry Chia Overnight Oats
Ingredients:
1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup plain Greek yogurt
1/4 cup blueberries
1 tbsp chia seeds
1 tsp honey (optional)
Instructions:
In a small bowl, mix together rolled oats, almond milk, and Greek yogurt.
Stir in blueberries and chia seeds.
Drizzle with honey, if desired.
Cover and refrigerate overnight.
In the morning, give it a stir and enjoy!
Cheesy Spinach and Mushroom Savory Oats
Ingredients:
1 cup rolled oats
2 cups water or broth
1 tbsp olive oil
1 cup sliced mushrooms
2 cups fresh spinach
1/4 cup grated cheddar cheese
Salt and pepper, to taste
Fried egg (optional)
Instructions:
In a medium saucepan, bring water or broth to a boil.
Add rolled oats and reduce heat to low. Cook for 5-7 minutes, stirring occasionally.
In a separate pan, heat olive oil over medium heat.
Add sliced mushrooms and sauté until browned.
Add fresh spinach and sauté until wilted.
Add cooked mushrooms and spinach to the oats and stir to combine.
Top with grated cheddar cheese, fried egg and season with salt and pepper to taste.
Blueberry Granola Breakfast Bowl
Ingredients:
⅔ cup Greek yogurt
½ cup blueberries, frozen or fresh
¼ cup granola
⅛ cup almonds
⅛ cup coconut flakes
1 Tbsp Chia Seeds
Instructions:
Add yogurt to a bowl.
Top with blueberries, granola, almonds, coconut flakes and chia seeds.
You can substitute blueberries with your favorite fruit.
References:
- O’Neil, C. E., et al. “The effects of oatmeal consumption on appetite and satiety in overweight and obese individuals.” Journal of the American College of Nutrition (2014). Link
- Slavin J. Fiber and prebiotics: mechanisms and health benefits. (2013). Link
- Hou, Q., Li, Y., Li, L., Cheng, G., Sun, X., Li, S., & Tian, H. (2015). The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Nutrients. Link