12 benefits of banana with oatmeal and recipes with this combination

Eating bananas with oatmeal during the week contributes to the proper functioning of muscles, brain and heart. In addition, it is a great dish for those who are on a diet, as it works by satisfying the appetite for longer. All this is only possible thanks to the minerals, vitamins, fibers and other compounds that are found in this combination.

12 benefits of eating bananas with oatmeal

1. Provides energy for the day;
2. Controls bad cholesterol levels (LDL);
3. Increases levels of good cholesterol (HDL);
4. Helps to increase longevity;
5. Promotes a sense of well-being;
6. Reduces cortisol, which is the stress hormone;
7. Decreases the compulsion for sweets;
8. Helps to control anxiety;
9. Contributes to a good quality of sleep;
10. Helps in muscle recovery;
11. Prevents cramps;
12. Promotes satiety.

“It’s a powerful combination, as bananas are rich in potassium, vitamins C and A. Oats are rich in complex carbohydrates, fiber, proteins, vitamins B1 and B5. So, in fact, it is a combination that adds and enhances the benefits of the other”, concludes nutritionist Laryssa Elenn (CNR-6 19757) regarding the beneficial effects of this dish.

Questions about eating bananas with oatmeal

Even though it is a healthy, functional and very simple dish, there are some doubts that permeate the banana with oatmeal. With that in mind, we asked the nutrition expert to explain some of the main questions about the meal. Check out:

Banana with oatmeal is very caloric? “According to the Brazilian Food Composition Table (TACO), each 100 g of silver banana has 98 Kcal. Oats in flakes have 394 Kcal per 100 g. But, we don’t use 100 g, it goes a lot from the daily fiber intake and the consumption of other fruits. So it’s only really caloric if you put in excessive amounts”, explains Laryssa.

Banana with oatmeal fattening? For the nutritionist, there is no food that makes you fat or lose weight, as it all depends on the patient’s context and objective. For example, the professional uses this meal both in weight loss diets and in hypercaloric diets. “It is used for the issue of satiety, so it is a very valid strategy for weight loss. It only gets fat in excessive amounts, it all depends on the adjustment of individual planning”, she clarifies.

What is the best time to eat? This issue is also relative, according to the professional, as the best time depends on the client’s profile. Therefore, this meal can be made at any time of the day, but, in a special way, being used to control cortisol in people with binge eating.

Can you eat banana with oatmeal at night? Practice is more than free! According to the nutritionist, this combination relieves stress and is an excellent choice for evening meals. “You can combine bananas with oatmeal, which helps in the formation of serotonin, reducing cortisol, and also potentiating the issue of melatonin, which is the sleep hormone.” In addition, Laryssa Elenn indicates associating this meal with some calming teas such as chamomile, melissa and mulungu.

Banana with oatmeal before or after training? The choice will depend on the training profile, but the specialist uses it more often in pre-workout. Anyway, the mix is ​​a hit with the gym class. “Banana, as it is rich in potassium, helps a lot in muscle recovery and strengthening. Consequently, it also helps to prevent muscle cramps. So, it’s already another benefit for this audience. In general, it helps a lot to increase physical performance”, he adds.

Best of all, it is a meal that is open to all people, and it is only necessary to stick to the amount in the case of patients with kidney problems, due to the high content of potassium.

Oatmeal banana recipes

In addition to eating the banana cut into slices and sprinkled with oatmeal on top, you can also use this combination with other ingredients and make dishes that carry the benefits of this mixture. Learn the following recipes to diversify:

1. Banana porridge with oatmeal

Whether for breakfast or an afternoon snack, a sweetie always goes very well, and with this porridge it would be no different. Made with banana, oatmeal, sugar and water, this version is vegan and has coconut milk as an optional ingredient.

2. Oatmeal Banana Pancake

A good meal suggestion to start the day is a fit and energetic pancake. Aurélio Alfieri’s recipe only takes five ingredients, they are: banana, egg, oatmeal, honey and cinnamon. The result? A nutritious, healthy and perfect dish for breakfast.

3. Banana Oatmeal Cake

For some people, making cake is an almost impossible mission. But with this recipe there’s no mystery! Best of all, this version is gluten-free and sugar-free, so if you want the cake to be really sweet, it’s best to use the ripest bananas in the bunch.

4. Banana Oatmeal Pie

As with any other version of this dish, the recipe is divided into two stages: the production of the dough and the finishing with the filling. Once assembled, the candy is ready in 40 minutes, if baked at 200°C. This sweet pie is a great choice for an afternoon snack accompanied by a coffee.

5. Banana Oatmeal Biscuit

This cookie is perfect for those who like to have a quick snack in their bag. In addition to bananas and oats, the recipe uses vegetable oil, baking powder, raisins, Brazil nuts and, of course, cinnamon. The method of preparation is simple and the result is a fluffy cookie full of nutrients.

6. Strawberry, banana and oat smoothie

Milk, strawberry, banana, oatmeal and sugar to taste. That’s all you need for a healthy, satiety-promoting vitamin. Just hit the ingredients in the blender at once and serve, without straining.

Now that you know the benefits of banana with oatmeal and the different ways to use these ingredients in the kitchen, how about learning recipes using banana peel? This way you can fully enjoy the fruit, doing good for your body, the environment (less garbage) and your pocketbook.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.