Oatmeal also convinces us in terms of nutrients. They provide us with calcium, potassium, magnesium, iron, zinc and selenium, among other things. Also included are vitamins from the B complex, vitamin E and K. You can either cook your porridge in the morning or prepare it the night before, for example. So-called overnight oats are particularly popular and extremely digestible. The flakes soak overnight and can be eaten straight away the next morning.
Read on straight away: Recipe for healthy porridge with fruit in a glass >>
Chia Pudding: Packed with nutrients and fiber
Another delicious breakfast idea that makes a great overnight recipe is a chia pudding. What initially sounds like a sweet sin is also a nutrient bomb. Obtained from the chia plant, the small, black seeds come from Latin America. You can either top your muesli with these, stir them into yoghurt or prepare a chia pudding. Soaked in liquid (soy or almond milk is recommended), the seeds swell up quickly, giving them a gel-like consistency. Prepared the night before, you have conjured up a vegan pudding for the next morning, which you can refine with fruits and nuts as you like.
Chia seeds are rich in unsaturated omega-3 fatty acids, which have a positive effect on your cholesterol levels and, accordingly, on your heart health. The seeds are low carb (5.2 grams per 100 grams), have a comparatively high protein content (21.4 grams per 100 grams) and are high in fiber (34.5 grams per 100 grams). In terms of vitamins and minerals, the proportion of vitamin B1 as well as zinc, iron and magnesium is worth mentioning.
Important: Due to the high fiber density, you should not consume more than 15 grams of chia seeds per day. So that the small seeds in the intestine can swell well, you should also drink a lot of liquid when eating chia seeds.
Porridge vs. chia pudding: which porridge is healthier
But which breakfast porridge is the healthier one? Both deliver a hot head-to-head race. In a direct nutrient comparison, chia seeds perform slightly better than oatmeal.
- Chia seeds have more protein than oatmeal, which comes in at 15.5 grams per 100 grams.
- And in terms of fiber content, the South American seeds are also in the lead.
- However, oatmeal has fewer calories than chia seeds: 100 grams of oatmeal has about 370 calories, the same amount of chia seeds has 486 calories.
However, chia seeds are not a local superfood, they have a long transport route compared to oats and are quite expensive. Our conclusion therefore: With both breakfast ingredients you make a good choice – in the end the taste and maybe also the wallet decide.