Best breakfasts #1: Oats

Not for a moment did I, my family or friends think that DIET was in any way linked to our health (or lack of it). It took many more years – and it wasn’t until my early 30s that I realised we were all WRONG! 

Dr Walker’s Diet & Salad made it all clear: I had to eat well to live well.

I didn’t follow Walker’s diet entirely, but kept to his basic philosophy on eating raw and fresh fruit and vegetables, and healthy food not found in cans or bottles. The key was how to combine and when to time meals: this made a huge difference to my digestive health. 

I’ll start with breakfast. What we had in Singapore was not much different to the traditional Western idea of a “good breakfast”: 

  • Fruit – papaya
  • Cereal – cornflakes or porridge
  • Eggs – fried, soft-boiled or in a greasy omelette
  • Tea or coffee
  • Toast with cheese,  jam or a local sweet coconut spread. 

You’re probably thinking, “Wow – a lovely tropical breakfast!” But note the slush of starches, protein and fruit in one sitting … and in less than 30 minutes, I had acid burbs, stomach gurgles and bloating. The remedy? Of course! An antacid tablet from the bottle that was always on our dining table. 

My breakfast is quite different now – and I’ve never felt better! I either have an “oats”, “egg” or “toast and cheese” day. But I always have fruit, e.g. grapefruit and papaya, 30 to 45 minutes before breakfast. 

Oats day

  • ROLLED OATS: It has a lower GI compared to instant oats, and I soak it while I’m having my fruit. A serving for 2–3 only takes 5–8 minutes to cook on low heat. Avoid cereals – their key ingredient is sugar. Added “vitamins, folate and iron” make you think you are having a “healthy” breakfast when you’re not. It bothers me to see such cereal touted as what you “must have” to be smarter and fitter through the day. Did you know that wily manufacturers “… transform a few pennies of grain, sugar and salt for $5 worth of breakfast cereal? (Raubenheimer, D. & Simpson, S. (2020). Eat like the Animals, p.152. HarperCollins Publishers: Sydney.) Wise up!
  • Rolled oats are among the healthiest grains on earth. They are gluten-free with essential fibre, protein, most of the B group of vitamins, calcium and iron. They lower cholesterol and blood sugar levels. It’s the perfect food for keeping your weight down
  • Try bananas, LSA (ground linseed, sunflower and almonds now available in supermarkets) and sultanas with your oats, and add kefir or plain Greek yoghurt to top it off for calcium, protein, probiotics and prebiotics. 

  • Rolled oats will keep you energised and satisfied until lunchtime. There’s no need for a sugar hit with banana-bread or a pastry at mid-morning.  

Next week, I’ll tell you all about my “Egg Day”. Spoiler alert: IT’S DELICIOUS!

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