The beta-glucan in oats is the main component that makes this food good for our health. — TNS
Oatmeal is a nutritious, inexpensive and versatile way to incorporate whole grains into your diet and help you start your morning off right.
Oats made history when they became the first food with a US Food and Drug Administration (FDA) health claim label in 1997.
This claim was related to heart health and showed that intake of whole oat products decreased blood cholesterol levels.
So, what makes oats so healthy?
Oats contain a type of soluble fibre called beta-glucan, which lowers blood glucose and cholesterol levels, and reduces the risk of heart disease and diabetes.
Beta-glucan also promotes healthy gut bacteria and intestinal health.
Eating oatmeal regularly can have weight management benefits too.
One-half cup of rolled oats cooked in a cup of water has 165 calories, four grammes of fibre and 6g of protein.
Oats’ fibre and protein content contribute to feeling full longer and slowing the release of blood glucose.
They’re also an excellent source of many vitamins and minerals, including magnesium, copper, thiamine and zinc.
You can find different kinds of oats in the grocery store, such as:
Also called Irish oatmeal, whole oat kernels are cut into two or three pieces with steel disks.
Because these oats are the least processed, they contain the highest amount of fibre.
Steel-cut oats take longer to cook, resulting in a creamy and chewy porridge.
They can also be cooked in a slow cooker.
These oats are rolled flat to make them easier to cook.
Most of the bran is removed, so they have slightly less fibre than steel-cut oats, but take less time to cook.
This variation of rolled oats is rolled thinner and cut into small pieces, so they cook even faster.
These are the oats found in single-serve packets.
They’re typically flavoured and can be added to hot water or cooked in the microwave for a few minutes.
While instant oats cook the fastest, they usually have more added sugar and less fibre than other types of oats.
Oats have a nice flavour on their own, but if you’re tired of plain oatmeal, here are a few ideas to try:
- Baked oatmeal is almost cake-like and is a great way to make a week’s worth of breakfasts in one batch.
- To make your morning smoothie more filling, put a quarter to half a cup of rolled oats in a blender and grind until fine.
Stir into your smoothie for a breakfast with the staying power of oatmeal.
- Overnight oats are made with rolled or quick oats mixed with some type of milk and yoghurt, then refrigerated overnight.
In the morning, you’ll have a cool, creamy oatmeal mixture to eat with fruit or add to a smoothie.
You can also play with flavours and add-ins that increase protein and soluble fibre.
Try adding these options to your oatmeal:
- Chopped dates, dried cranberries or applesauce
- Cocoa powder, a ripe banana and a couple of drops of vanilla extract
- Peanut butter and a few drops of vanilla
- A pinch of pumpkin pie spice
- Roasted pumpkin seeds, and a swirl of nut butter or a dollop of Greek yoghurt
- A sprinkle of chia seeds or ground flax
- Unsweetened coconut, chopped cashews or sliced almonds. – Mayo Clinic News Network/Tribune News Service
