Grains
There are many types of oats but the most common ones are the Steel Cut Oats, Rolled Oats (regular or old-fashioned) and quick or instant oats. All of them are low in fats and high in protein, fiber and vitamins (E, B1 and B2). Oats are a low-calorie food that also have the ability to control blood sugar levels and blood pressure.
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Steel cut oats also known as Scottish oats or Irish oats are made when the whole groat is cut into several pieces. They’ll cook faster than whole groats, but have a similar taste and texture to cooked whole groats. Chewy!!
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Rolled Oats (regular or old-fashioned)- the whole oat groat is steamed, and then flattened with a roller. That way rolled oats gain a disc shape! In comparison with the steel-cut oats, they cook faster and absorb more liquid. They also stay fresh for longer!
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Quick or instant oats are the most processed type: pre-cooked, rolled and pressed. The thin shape of the oats and their small size makes them absorb the water very quickly. Thus, they cook really fast and it’s a great option for a creamy and smooth oatmeal!
Oats
Chia Seeds
Also known as one of the best superfoods, chia seeds provide high levels of protein, vitamins (A, B ,E and D), fiber and also really important minerals like iron, potassium, copper and zinc. They also have more antioxidants than blueberries and are the perfect complement to yogurt or smoothies! Do you know that chia seeds have more antioxidants than blueberries?
Flaxseed
Flaxseed is an excellent source of soluble fibre (mucilaginou) that reduce the bad cholesterol (LDL) and establilizam yourblood sugar. It acts like an inhibitor of hungry and gives you a sensation of saciety. The Omega-3 containing can help reduce unwanted fats (triglycerides) in the blood, helping the body to fight diseases.
Rye
It's the result of the union of nutrients, minerals, vitamins and organic compounds. Some of these components include copper, magnesium, phosphorus, B vitamins, fiber and antioxidant phenolic compounds (group of antioxidants that fight antiaging).
Millet
It's basically a mix of protein (15%), B vitamins, essential amino acids, lecithin and vitamins. It has high values of minerals such as: iron, magnesium and phosphorus. This cereal does not possess gluten and it's digested very easily. It's a great post-workout grain!