You can start your day by eating a banana and oat smoothie, as it is a delicious and fragrant mixture that helps you enjoy good health and provide the body with the necessary energy, as it is dairy-free. Of course, you can use fresh or frozen bananas depending on what you prefer, but frozen bananas make the juice creamy and one of the best ways to freeze bananas is to cut the bananas into medium-sized pieces and put them in plastic wrap to keep them fresh at the same time. Learn more about banana and oat smoothies in detail.
Banana and oat smoothie with pictures
- 1 banana
- A quarter cup of oats.
- Half a cup of fat-free yogurt.
- 2 tablespoons of honey.
- 1 ,!/4 tablespoon of cinnamon powder.
Measure out ½ cup of fat-free milk, ½ cup of yogurt, ¼ cup of oats, 1 tablespoon of cinnamon, and 2 tablespoons of honey.
Cut the bananas into slices and transfer them to a bowl until blended. Add a quarter cup of oats. After transferring the banana slices, add the skim milk.
After that, add 2 tablespoons of honey to the mixture and mix them well.
Finally, you can sprinkle cinnamon powder on top and serve immediately.
Benefits of a banana and oat smoothie
Prevents cardiovascular diseases: The antioxidants in oats improve the health of the heart and blood vessels, and dietary fibers that help lower the level of bad cholesterol without affecting the proportion of good cholesterol. Oats reduce cholesterol levels and maintain heart health, as they are a key nutrient for heart health.
Prevents constipation: Oats are an essential source of both soluble and insoluble fiber, which increases the regulation of healthy bowel movement and thus prevents constipation. Including oats in the diet prevents constipation when you eat it for breakfast.
Controlling blood sugar levels: Oats help stabilize blood sugar and reduce the risk of diabetes 2. Diabetics should consume oats regularly. The high fiber and complex carbohydrate content slows down the conversion of whole food into simple sugars, delays beta-glucans in lowering blood sugar levels before meals, and slows down the rise after each meal.
Reduces the risk of cancer: The same compounds in oats that help protect against cardiovascular disease reduce the chances of developing hormone-related cancers such as breast, prostate and ovarian cancer. According to the American Cancer Society, eat oats in a good amount throughout the day.
Reduces high blood pressure : If you suffer from high blood pressure, a daily dose of oats will help you resist this problem and thus reduce the risk of heart disease and high blood pressure. It is preferable to eat oats for breakfast.
Rich Source of Magnesium: Oats are a rich source of magnesium which is an essential component in improving enzyme function and energy production. Thus, it prevents heart attacks and strokes by relaxing the blood vessels and helping the heart muscle to regulate blood pressure, and high levels fuel the proper use of glucose and insulin secretion.
Supports weight loss: Oats are a major low-calorie source, which slows digestion and keeps you feeling full for a long time. The fiber in oats reduces the feeling of satiety and thus loses a few pounds, as it reduces the hunger hormone in the body.
Enhances Immune Response to Diseases: A unique fiber in oats called beta-gluten has been shown to reduce infection and enhance its ability to eliminate bacteria.
Skin protection: You can use oats as a soothing agent to reduce itching and irritation while providing a range of health benefits. According to the American Academy of Dermatology, oats are able to reduce the pH of the skin and help moisturize and soften the skin.
High Fiber Content:
Oats contain both types of fiber, both soluble and insoluble, so that you get their full benefits. Insoluble fiber travels along the digestive tract where it eliminates excess water and constipation and facilitates the passage of stool, thus eliminating constipation. One of the benefits that fiber provides is beta-glucan, which slows down the digestion of the food we eat that we eat. One serving of oatmeal contains 5 grams of fiber, and adults should get 25-38 grams of fiber per day.
Fiber does not provide benefits for the digestive system, but is directly related to the indigestible beta-glucan, so it passes through the entire digestive system and these molecules are associated with reducing bad cholesterol. And when you get 5 to 10 grams or more of fiber in order to be able to reduce the proportion of total cholesterol, whether good or bad.
Rich in protein:
One serving of oatmeal contains 5 grams, which makes it a protein-rich ingredient. You can make a mixture of oats, black beans, white sauce and boiled eggs to get a more healthy taste.
Improving the health of the immune system:
Beta-glucans also improve the rates and prevent the spread of germs and bacteria. In order to improve the body’s resistance to fighting infected cells and resisting bacteria, viruses, fungi and parasites.
energy boost :
Oats are rich in slow-digesting carbohydrates and a rich source of protein that provides the body with energy. According to one study, eating a low-glycemic meal like oatmeal can give you 3 hours of energy and increased endurance, especially when you exercise.