Oats are one of the healthiest and most versatile foods out there.particularlyfor pregnant women. Oats can be an excellent option forBreakfast, a snack, a night's "breakfast for dinner" or the meal you would like. There are countless ways you can eatjDrink oatmeal while pregnant, and you should! Oats contain a large amount of essential vitamins and nutrients that pregnant women and their babies need for growth and development.In addition, these nutrients also have many other health benefits during pregnancy.
You can eat a version of oatmeal every day during pregnancy if you really love it. But it's good practice to remind yourself that all is wellin moderation. Therefore, it is important to mix up your diet during pregnancy to ensure you get itatthe essential vitamins and minerals needed for a happy and healthy pregnancy. What are these vitamins and minerals and how do I make sure I'm getting what I need during pregnancy?Check out the Prenatal Nutrition Library(Use code 50off for 50% of your first month!)to gain confidence and get answers to your pregnancy nutrition questions, including MORE about oats! It's also important to make sure you're eating the right things.TypOatmeal and accompanying it to go with it, but more on that later.
For now, without further ado, let's review some of theTop Benefits Of Eating Oats During Pregnancy!
Contains complex carbohydrates
The body needs two different types of carbohydrates: simple and complex. While both are necessary for a healthy diet during pregnancy,complex carbohydratesThey are particularly important for several reasons. These reasons include that they break down slowly and are digested more slowly by the body. During pregnancy, this can help keep blood sugar levels stable, which is important for all expectant mothers, not just those who have been diagnosed with gestational diabetes. Stable blood sugar levels also contribute to gradual, healthy weight gain during pregnancy.
Increase energy levels
Although it is an individualized number, manystudiesrecommendpregnant women should consume between 75 and 100 grams of protein per day to maintain their energy levels, and more as the pregnancy progresses. So you have a lot of energy for daily work and ensure the proper growth and development of the baby.
A cupboiled steel cut oatsit contains about 7 grams of protein as is and about 36 grams of carbohydrates. That's just the oatmeal. So cooking them with an egg, adding nuts, seeds, or nut butter adds even more protein! Oats are just one of the many rich plant-based protein sources you can consume while pregnant. For more vegetarian and vegan protein sources,Click here!
Helps you stay regular
During pregnancy, women should consume at least 28 grams of fiber every day. This helps expectant mothers stay regular and helps reduce common pregnancy side effects such as:stomach painIn general, a cup of oatmeal contains about 5 to 6 grams of fiber, which is a good start, but adding some berries and chia seeds will boost your fiber intake even more!
Contains folic acid
Instant oats are usually fortified with folic acid, which means it's removed during processing and then added back. Some oats are unfortified and naturally contain a small amount of folate.
Women should consume about 400 micrograms (mcg) of folic acid per day during pregnancy.folic acido Folic acid is very important during pregnancy to prevent serious birth defects such asDon't worryjSpina bifida. Since folic acid is extremely helpful in preventing these common birth defects, it is recommended that you consume plenty of folate.Beforepregnancy too. Just one cup of cooked oats provides more than 80 mcg of folic acid, or just under ¼ of your daily requirement.
Helps control healthy weight gain
As previously mentioned, the complex carbohydrates you get from eating oatmeal while pregnant are broken down and digested by the body at a slower rate. This can help future mothers.control your weight gainhelps them feel full longer. So it reduces the need for less nutrient dense snacks between meals, but don't forget the protein supplements! Oatmeal consumption can also help pregnant women control weight gain by reducing those annoying onessugar cravings,Also!
The next time you're craving a sweet breakfast, cinnamon oatmeal, sliced banana, almond butter, and walnuts. And if your oatmeal isn't sweet enough, you can add a dash of honey or maple syrup.
It can help reduce the risk of anemia.
During pregnancy, women should consumeat least 27 milligrams(mg) Iron per day, more if you eat little or no meat. Iron is essential during pregnancy as it promotes the production of healthy red blood cells. Throughout pregnancy, your body needs extra red blood cells to support your baby's healthy growth and development. Without those extra red blood cells, you can experienceAnemia of pregnancy– a dangerous condition for mother and child.
Because the body doesn't make iron, it's important to make sure you're getting enough iron every day. Regular, non-fortified oats contain about 2.1 mgHierro,However, some fortified options contain up to 7mg.An iron test before and during pregnancy is also important because, as already mentioned, an iron level that is too low can be dangerous for both mother and child. Dietary sources of iron are very important and should be consumed regularly, but you may also need a supplement.
Supports the development of bones and cartilage.
Oats contain a wealth of essential vitamins and minerals. Some of these directly contribute to the proper growth and development of both mother and child's bones and cartilage. These vitamins and minerals include magnesium, potassium,football, phosphorus and copper. Getting lots of these vitamins and minerals isBasicto reduce the risk of a variety of birth defects that affect bone, cartilage and more.
Promotes the development of body systems.
Just as oats contain nutrients that support proper growth and development of bones and cartilage, they also contain nutrients that directly support the development of certain body systems. These systems include the heart, blood vessels, and the skeletal and nervous systems.
Vitamins and minerals that contribute to the development of these body systems include:copper, Phosphor, Thiamin,Riboflavin, niacin and vitamin B6. And let's not forget all the other vitamins and minerals listed elsewhere in this article; They all also contribute to the healthy development of the body systems mentioned in this paragraph. Naturally,One food is no magic, all of your nutrition contributes to your baby's growth and development!
Supports the immune system
During pregnancy is theimmune systemworks twice as long to keep mom and baby safe and healthy. Try oats to give your immune system the extra boost it needs. Oats contain some vitamins and minerals that directly contribute to the health of your immune system. Immune system-supporting nutrients found in oats include E vitamins, B vitamins, and iron. And best of all, these vitamins and minerals also fulfill other important functions during pregnancy. So it's a win-win situation every time.
easy on the stomach
As most moms-to-be already know, common pregnancy symptoms can include upset stomach, constipation, and the dreadedmorning sicknessIf you are dealing with these symptoms, eat oatmeal! Oats are easily digested by the body and are therefore very easy on the stomach. Since it contains a large amount of essential vitamins and minerals, it is also an excellent food to replenish the body after illness.
If you can, try adding in higher-protein milks, such as cow's milk, as well as nut, seed, and fruit butters to further boost the nutritional value.
How will you incorporate oats into your pregnancy diet?
Need inspiration? We'll cover you. In addition to traditional oats, you can try oatmeal or add some oats to your yogurt, trail mix, or ice cream. You can also bake them in your favorite cakeSweets for pregnant womenor homemade granola bars. Did you know you can also add oats to all of your favorite dishes?Smoothies?
No matter how you incorporate this food into your diet, it's important to rememberNot all oatmeal and oatmeal are created equal.When it comes to oats, it's best to limit more processed oats that contain sugar or artificial sweeteners. Instead, stick with your unsweetened organic oatmeal and add your own sweeteners like honey or maple syrup as needed.
For more prenatal nutrition recipes and inspiration, visitThe Prenatal Nutrition Library(use code 50ff for an EXCLUSIVE first month offer)ÖDownload the app. And for more blogs like this one, be sure to keep checking backThe blog for prenatal nutritionists. There you will find a wealth of information on prenatal nutrition and answers to most of your frequently asked questions. Until next time, we wish you the best of luck navigating the world of motherhood!
