Breastfeeding is a beautiful and essential part of the mother & child bonding process. During this period, maintaining a well-balanced diet is crucial for the health and well-being of both the breastfeeding mother and her baby.
Oats can be cooked in a variety of ways and are highly packed with protein, essential nutrients, and fiber. Often, nursing mothers wonder if eating oats is beneficial for them and their babies. Well, the answer to this is yes, and no. There are a lot of health benefits to eating oats, however, oats are believed to help boost milk supply.
Does Oats Help Increase Milk Supply?
Oatmeal is often believed to have potential galactagogue properties, that is it may help stimulate and increase milk production in breastfeeding mothers. While there is anecdotal evidence supporting this belief, scientific studies specifically confirming the lactogenic effects of oatmeal are limited.
Nutritional Values of Oatmeal:
Oatmeal is a whole grain that is rich in complex carbohydrates, fiber, and various essential nutrients. Here are the nutritional components of oatmeal:
1. Complex Carbohydrates: Oatmeal provides a steady release of energy due to its complex carbohydrates. This sustained energy can be particularly beneficial for breastfeeding mothers who may experience increased energy demands.
2. Dietary Fiber: Oats are an excellent source of soluble fiber, which aids in digestion and helps prevent constipation—a common concern for many postpartum women.
3. Protein: Oatmeal contains a moderate amount of protein, contributing to the overall protein intake needed for tissue repair and recovery after childbirth.
4. Iron: Iron is essential for preventing anemia, which can be a concern for breastfeeding mothers.
5. B Vitamins: Oats are a good source of B vitamins, which play a vital role in energy metabolism and overall health.
How Much Oats can be consumed?
Including One bowl of hot oatmeal a day can be beneficial. Oats are a part of a balanced diet, make sure to focus on overall nutrition, stay hydrated, and maintain variety in your food choices. Individual responses to oats can vary, and if you have concerns about your milk supply or diet during breastfeeding, consulting with a healthcare professional or a lactation consultant is recommended for personalized guidance.
Are there any side-effects Of having Oatmeal while Nourishing?
Oats are safe and nutritious for breastfeeding mothers and are highly recommended. Oats are unlikely to cause side effects for most people. While excessive intake may cause digestive discomfort for some people. Moderation, a balanced diet, and monitoring specific health conditions are important. However, it is recommended to consult with a healthcare professional or a registered dietitian, especially if you have specific health concerns or dietary restrictions.
How to Add Oats to Your Breastfeeding Diet?
Oatmeal is often recommended for breastfeeding mothers because it's a good source of nutrients like iron, fiber, and complex carbohydrates. Additionally, oats are believed to help boost the milk supply. Yet have you ever wondered how to add oats to your diet? Here are some recipes that are easy to go and delicious :
.png)
Classic Oatmeal with Fruit:
Ingredients:
- 1 cup rolled oats
- 2 cups milk (dairy or plant-based)
- 1 banana, sliced (or any fruit of your choice)
- 1/2 cup berries (such as blueberries or strawberries)
- 1 tablespoon honey or maple syrup
- Nuts or seeds for topping (e.g., almonds, chia seeds)
Instructions:
1. Cook the oats in milk according to package instructions.
2. Top with sliced banana, berries, and a drizzle of honey or maple syrup.
3. Sprinkle with nuts or seeds for added crunch and nutrition.
Pumpkin Spice Oatmeal:
Ingredients:
- 1 cup rolled oats
- 2 cups water or milk
- 1/2 cup canned pumpkin puree
- 1 teaspoon pumpkin pie spice
- 1 tablespoon brown sugar or maple syrup
- Chopped nuts or seeds for topping
Instructions:
1. Cook the oats in water or milk.
2. Stir in the pumpkin puree, and pumpkin pie spice, and sweeten with brown sugar or maple syrup.
3. Top with chopped nuts or seeds for added nutrients.
Lactation Cookies with Oats:
Ingredients:
- 1 cup old-fashioned oats
- 1 cup whole wheat flour
- 1/2 cup brewer's yeast
- 1/2 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/2 cup unsalted butter, softened
- 1/2 cup coconut oil
- 1 cup brown sugar
- 2 large eggs
- 1 teaspoon vanilla extract
- 1 1/2 cups chocolate chips or raisins
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a bowl, combine oats, flour, brewer's yeast, baking soda, cinnamon, and salt.
3. In another bowl, cream together butter, coconut oil, and brown sugar. Add eggs and vanilla extract, mixing well.
4. Gradually add the dry ingredients to the wet ingredients, then fold in chocolate chips or raisins.
5. Drop rounded tablespoons of dough onto a baking sheet and bake for 10-12 minutes.
Yogurt Parfait Oatmeal:
Ingredients:
- 1 cup rolled oats
- 2 cups yogurt
- 1/2 cup granola
- 1/2 cup mixed berries
- 1 tablespoon honey
Instructions:
1. Cook oats with milk on medium until they reach your desired consistency
2. In serving bowls, layer oats, yogurt, granola, and berries.
3. Drizzle with honey and serve.
Masala Oatmeal(Which test like maggi):
Ingredients:
- 1 cup rolled oats
-1/2 tablespoon Ghee/ butter
- 1/2 table spoon magic masala
- 1 table spoon sliced onion(onion is optional).
- Pinch of salt
Instructions:
1. Add ghee/butter to a pan and allow it to melt on a medium heat.
2. Add sliced onion and fry it on medium heat for 1 min
3. Add oats, warm water, magic masala, and salt, and allow it to cook on medium heat until it reaches your desired consistency.
Oatmeal uttapa:
Ingredients:
- 1 cup rolled oats
-1/2 cup semolina (called Rava, suji or shuji)
-1/2 tablespoon Ghee/ butter
- 1/2 cup curd
- 1 tablespoon finely sliced onion( optional).
-1 tablespoon finely chopped tomato (optional)
- Pinch of salt
Instructions:
1. Add ghee/butter to a pan and allow it to melt on a medium heat.
2. Make a mixture of oats, semolina, curd, salt, onion, tomato sliced onion (add some water to adjust the consistency of the batter).
3. Take a nonstick pan add ghee/oil and allow it to melt on medium heat. spread the ghee all over the pan.
4. spread the batter on the pan in a circular form to make a dosa. Turn after 2 mins.
Remember to stay hydrated and maintain a well-balanced diet to support breastfeeding. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice based on individual health needs.
.png)
.png)
0 Comments