Ingredients
- oats 40 g
- milk 200 ml
- banana 80–100 g
- cinnamon
Instructions
- Put the milk and oat flakes in a small pot over medium heat. Stir constantly for 5-7 minutes, until the mixture becomes creamy.
- Add the cinnamon during cooking to infuse the dish with its warm aroma.
- Cut the banana into rounds. You can add half during cooking (for a sweeter and softer texture) and the rest on top at the end.
- Transfer the oats to a bowl and enjoy warm.
This combination is founded on oats' ability to provide beta-glucans, soluble fibers that create a viscous matrix in the digestive tract, slowing glucose absorption and prolonging the feeling of satiety. Adding cinnamon is not just for flavor; food biochemistry studies show that cinnamon contains compounds that improve insulin sensitivity, helping regulate blood sugar levels after carbohydrate consumption. Banana brings a valuable intake of potassium and vitamin B6, essential for nervous system function, while cooking oats in milk increases protein biological value by completing the essential amino acid profile.
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