Contrary to popular notions, carbohydrates – particularly complex carbohydrates – are not bad. With the rise of diet fads preaching hi-protein, low-carbo regimens, people obsessed with weight loss have come to regard carbohydrates as their nemesis, and loading up on carbo has become a mortal sin.
Worldwide doctors and dieticians are trying to promote the value of eating complex carbohydrates and correct misguided beliefs about this food group.
Complex carbohydrates offer the best of nature’s bounty. Grains such as rice, oatmeal, wheat; root crops such as potatoes and yam; or legumes like peas and beans, are staple foods considered as traditional nourishers since ancient times.
In truth, complex carbohydrates are less-fattening than animal-protein foods that naturally contain fat. Basically, complex carbohydrates are made up of two major components: fiber and starches.
Complex carbohydrates are less-fattening since fiber helps create the feeling of fullness longer. Fiber is likewise a natural fat absorber, which explains why complex carbohydrates can help reduce the risk of dreaded diseases like heart ailments and cancer.
The only time complex carbohydrates become the enemy is when they are processed or cooked with ingredients that are unhealthy; like when they are richly-buttered, seasoned with much sodium and other additives, or coated with sugar and creams. Thus, the biggest challenge is on how to achieve optimum health benefits from complex carbohydrates and prepare the food more healthily.
For instance, more and more people are now opting for oatmeal as breakfast food for the family since all forms of oats – rolled oats, old-fashioned oats, quick-cooking oats and instant oats – are whole grain products that provide great nutrition and other health benefits. Eating a bowl of oatmeal, as part of a fiber-rich diet low in total fat, saturated fat and cholesterol is proven to reduce the risk of heart disease and some cancers. That same bowl of oatmeal taken at breakfast may also help weight control by curbing appetite at lunchtime.
Oatmeal can be prepared in many delicious ways. To add an extra serving of calcium and a dash of creaminess, prepare oatmeal with fat-free milk instead of water. Top it with your favorite fruits, nuts, or natural flavorings like maple syrup or honey to get that tempting but healthy treat anytime.
Cooking or baking with oats is another way to prepare whole grain goodness into gastronomic delights.
Oats add fiber, texture, and flavor to variety of foods including meatloaf, meatballs, muffins, breads and biscuits, pancakes, cookies, and fruit bars. Oats could also serve as great toppings for fresh fruit crisps and crumbles.
For those who are always on the go, there are instant oatmeal products that can be blended with low-fat milk or chocolate drinks. With a little bit of creativity, oats can definitely be a mouth-watering addition to a healthy, well-balanced meal.
By: Dim Svet
