Havermout is hot

414
Sinds het succes van het boek De Voedselzandloper en de aandacht voor superfoods is havermout populairder dan ooit. Logisch, want het is lekker, makkelijk en goedkoop. Zeven redenen om regelmatig havermout te eten.

1. Het verlaagt het cholesterolgehalte
In havermout komen bijzondere vezels voor: beta-glucanen. Door de werking van deze vezels daalt het cholesterolgehalte van het bloed, en dan met name het ongunstige LDL-cholesterolgehalte.

2. Het houdt de honger in toom
Doordat havermout zoveel vezels bevat, houdt het de maag lang ‘vol’. Daarom is een super ontbijt om de ochtend zonder knorren door te komen. De koolhydraten in havermout worden bovendien langzaam opgenomen, zodat er geen snelle piek ontstaat in het bloedglucosegehalte.

3. Het is van nature glutenvrij
Van nature is haver glutenvrij en dus fijn voor mensen die gevoelig voor gluten zijn. Haver wordt wel vrijwel altijd verwerkt en opgeslagen in molens en fabrieken waar ook andere, wel glutenbevattende, granen worden bewaard. Dus als je echt álle sporen van gluten moet vermijden, moet je op zoek naar wat anders.

4. Het is lief voor de lijn
Een kom havermout, gemaakt van 6 eetlepels (30 gram) havermout met 250 ml water, staat voor slechts 115 calorieën. Je kunt natuurlijk ook melk gebruiken, dan is het 230 calorieën. Ter vergelijking: een ontbijt van 2 boterhammen, besmeerd met boter en belegd met achterham, met een glas sinaasappelsap is 360 calorieën.

5. Het bevat antioxidanten
Antioxidanten beschermen je lichaam tegen schade van buitenaf, of tegen schadelijke producten die bij de stofwisseling ontstaan. In bijna alle ‘natuurlijke’ producten, zoals groenten, fruit en noten, komen antioxidanten voor. Ook in havermout, en dan met name polyfenolen. Dat zijn antioxidanten die ook veel voorkomen in rode wijn, thee en uien.

6. Het biedt variatie
Is een bord havermoutpap saai? Tja, de smaak is natuurlijk wel neutraal. Maar daardoor kun je wel volop variëren met smaakmakers. Fruit bijvoorbeeld. Plakjes banaan zijn erg lekker, net zoals blauwe bessen of bramen (uit de diepvries) of stukjes appel. Het is ook erg lekker om er wat gehakte noten of gedroogde vruchten zoals abrikoos, vijg of pruimen toe te voegen. De ware havermoutbourgondiër smelt er wat pure chocolade of honing door.

Als je iets meer smeuïgheid wilt, kun je ook nog een eetlepel lijnzaadolie, een klontje boter of kokosolie toevoegen. En vergeet de kaneel niet! Ook kun je van havermout veel meer maken dan alleen pap. Het is de basis van (voorgeweekte) muesli, voor een lekkere crumble, voor koekjes…

7. Het is snel klaar
Je kunt al een dampende kom havermout op tafel hebben staan in 5 minuten! Breng in een pannetje 250 ml melk of water aan de kook. Voeg de havermout toe, roer goed door en laat 1 minuut doorkoken (Blijf wel even bij het pannetje, om overkoken te voorkomen). Laat de havermout dan nog even staan, voeg de smaakmakers toe en smullen maar. (Dit snelle recept geldt overigens voor de havermout die in de supermarkt te koop is. De havermout uit de natuurvoedingswinkel is niet voorgekookt en moet dus ongeveer een kwartier koken voor deze gaar is.)

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