With today's busy lives, breakfast is a problem for many people. So, everyone is looking for something that can be prepared quickly and easily, and is also good for health . Among these, Muesli is a popular food among many people. Is this Muesli, which is made by adding things like oats, nuts, and dried fruits, really as beneficial as we think? Or does it have a negative side that we don't know about? Let's find out about this today.
The importance of a healthy breakfast
Breakfast is a meal that gives us the energy we need for the day and is very important for our health. Some people skip breakfast in an attempt to lose weight, but it actually has the opposite effect.
Imagine, if you skip breakfast and then get really hungry during the day, you end up eating a lot of food at once. The same goes for the night. This can cause things like blood sugar and cholesterol levels to become unbalanced. A study conducted at Harvard University found that men who skip breakfast have a 27% higher risk of having a heart attack or dying from heart disease than those who eat breakfast.
Skipping breakfast may also be associated with these risk factors:
- Obesity
- High blood pressure
- High cholesterol level
- Diabetes
Breakfast is essential, especially for school-age children. Studies have shown that children who eat a good, nutritious breakfast perform better in school. This is because breakfast provides the energy needed for brain function.
And among the benefits for children:
- Memory development
- Increased problem-solving ability
- Increase in exam scores
- School attendance is improving.
- Being in a good mood
- Increased ability to stay alert and focused
Health benefits of oats in muesli
The main ingredient in muesli is oats. Oats are a type of grain that is rich in fiber, which is very beneficial for our body. Oats contain a special type of soluble fiber called beta-glucan .
Simply put, beta-glucans slow down the digestion process. This means that you feel full even after eating a small amount, and you are less likely to feel hungry. This helps control overeating and helps you lose weight .
Oats are a food rich in:
- Fiber
- Phosphorus
- Thiamine
- Magnesium
- Zinc
The soluble and insoluble fiber in oats provides many other benefits to our body. Eating a diet rich in fiber:
- It can reduce bad cholesterol levels.
- Helps control blood sugar levels.
- Helps maintain a healthy weight.
- Reduces the risk of various types of cancer.
- Reduces the risk of heart disease.
- Prevents problems like constipation and regulates bowel movements.
- Reduces the risk of colon cancer.
Benefits of Nuts Added to Muesli
Another great thing about muesli is the variety of nuts. Nuts like almonds, cashews, and walnuts are a storehouse of heart-healthy nutrients.
Let's take a look at the heart-healthy compounds contained in these nuts and their benefits.
| Compound | Benefits to the body |
|---|---|
| Unsaturated fats | These are called "good fats." They help reduce the level of bad cholesterol (LDL) in the body. |
| Omega-3 fatty acids | A type of fatty acid that is very beneficial for the heart, preventing irregular heartbeat and reducing the risk of heart attack. |
| Vitamin E | It helps prevent the buildup of plaque in blood vessels. This plaque is what causes blood vessels to become blocked and causes heart disease. |
| L-arginine | This compound helps increase the flexibility of blood vessel walls and reduce the risk of blood clots. |
| Plant sterols | Another valuable compound that helps reduce cholesterol levels in the body. |
Things to be careful about when eating muesli
We've been talking about the benefits of muesli for a while now. But there's another side to it that we need to be careful about. That's sugar .
Especially packaged and prepared muesli can be very high in sugar. Sometimes, there is more sugar added than we realize. A typical cup of store-bought muesli can contain about 26 grams of sugar. That's more than 6 teaspoons!
We all need to be aware of the harms that can be caused by consuming too much sugar.
- Diabetes and Obesity: Too much sugar is a contributing factor to diabetes and obesity.
- Heart disease: Too much sugar is not good for our heart either. Too much sugar can increase blood pressure and cause chronic inflammation in the body. These increase the risk of heart disease.
- Fatty liver disease: Our liver metabolizes sugar in the same way it metabolizes alcohol. So when there is too much sugar, the liver can't handle it and starts storing it as fat. This leads to a condition called `fatty liver disease`.
A 15-year study showed that people who consumed 17% to 21% of their daily calories from sugar had a 38% higher risk of dying from heart disease than those who consumed only 8% of their daily calories from sugar.
So, how do we get rid of this sugar problem and get the real goodness of Muesli? The best way is to make our own Muesli at home . Then we can make a delicious, wholesome Muesli without adding sugar, by adding the best quality oats, healthy seeds like nuts of our choice, chia seeds, flax seeds, pumpkin seeds, and some fresh fruit.
If you buy muesli from the store, it is very important to read the label carefully and check the amount of 'added sugar' .
Take-Home Message
- Muesli can be a very nutritious breakfast because of its oats, nuts, and seeds.
- The fiber it contains is very beneficial for weight control, lowering cholesterol, and heart health.
- Prepared muesli on the market often contains high amounts of sugar, which can increase the risk of diabetes, obesity, and heart disease.
- The best and safest way is to make your muesli at home, using quality ingredients, without adding sugar.
- If you have any concerns about your diet or conditions such as cholesterol, it is best to talk to your family doctor (doctor).
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