High cholesterol High blood pressure Heart disease • Constipation Weight gain selected by elena ivanina, do “Overnight oats—raw rolled
oats soaked in milk (preferably nondairy) and refrigerated overnight—are a terrific source of resistant starch. (Oats prepared by other means also contain resistant starch, but some is lost when oats are cooked.) Resistant starch is not digested in the small intestine and is therefore fermented in the colon. This increases good bacteria and decreases bad bacteria, which can help with constipation and lower colon cancer risk. In addition, it reduces the amount of glucose released, therefore lowering insulin demand and reducing absorbed calories. This helps with insulin resistance, diabetes, and weight loss. Resistant starch is also one of the best sources of short-chain fatty acids, which help control your hunger.” Serving size: ½ cup (4 oz. or 114 g)
Dr. Elena Ivanina is a gastroenterologist at New York City’s Lenox Hill Hospital. In addition to gastroenterology, she is board-certified in preventive medicine and public health, obesity medicine, and internal medicine. She is also an assistant professor at the Zucker School of Medicine at Hofstra/northwell.
good to know: Play around with your favorite flavors—add almond butter, chia seeds, flax, and fruits such as berries and bananas. Mix together, then put in the refrigerator overnight, and you’ll have a nutrient-packed breakfast waiting for you in the morning.