What's Up with Oats?
So, what’s up with oats?
According to most Americans, oatmeal is a cereal served at breakfast or used to create cookies; one that is packaged in a cardboard container, individual packets sweetened with dried fruits and other flavorings or is seen in the grocery aisle in a round tube with an historical figure on the front. Most believe that a scoop mixed with water or milk and a quick pop into the microwave to heat will do the trick. While the mushy texture may be a little off-putting to some, whole grains oats can be flavored to fit your palate, beneficial in lowering blood pressure and assist in fending off heart disease (1).
But is there more to oats than meets the eye?
What are oats?
• In nature: Oats are the seeds of a grass plant.
• In production: Seeds are harvested, outer shell is removed and the “groat” remains. The groat is then processed to inactivate anything that would cause it to become rancid and the toasted flavor arises.
• Oats contain much protein, fiber, calcium, iron, magnesium, zinc, copper, manganese, thiamine, folacin, and vitamin E.
What is oatmeal?
• Oatmeal, also called rolled oats, is made from rolling and flattening the groat of the inner seed.
• Forms of oatmeal include: old-fashioned, long-cooking, quick-cooking, or instant oatmeal. Oats can be purchased in groat form but they are much more dense and need additional cook time.
• Old-fashioned and long-cooking forms are less processed, giving them a slightly higher fiber content.
• Packaged instant oats contain added sugars (which is often extremely high) and often the grains become spoiled (2).
Why choose oats?
• Naturally gluten free (3).
• Nice nutty flavor and hearty texture.
• Very versatile, the combinations are endless!
• Simple preparation. The most nutrient-dense forms have longer cook times, but there is always the option to pre-prep or do an overnight oat recipe.
When it comes to oatmeal, don’t:
Buy pre-packaged, instant oatmeal.
Consume if you struggle with blood sugar issues (eating carbohydrates for breakfast can cause an unnecessary blood sugar spike early in the day.)
Add additional sweetener (maple syrup, brown sugar, table sugar, honey, agave etc) beyond high-antioxidant fruits.
Add sugary fruits or jams (cherries, strawberries, peaches or bananas).
Dowse with dairy milk.
When it comes to oatmeal, Do:
Choose a brand that states “gluten-free” on the package.
Go with old fashioned, rolled oats.
Add a dairy free milk (cow’s milk adds an extra dose of sugar that isn’t needed). Instead opt for flax milk, cashew milk or almond milk.
Add ground flax seeds, ground chia seeds, walnuts and pumpkin seeds to add some healthy fats to the meal.
Add a punch of flavor with cinnamon, ginger or nutmeg.
Add antioxidant fruits like blueberries, black berries or pomegranate seeds.
Experiment with baked oatmeal recipes, overnight oat ideas or switch up your toppings!
WHat’s NExt?
Browse a few of our favorite recipes using this gluten free grain here.
References:
Colbert, D. (2013). The new Bible cure for high blood pressure. Lake Mary, FL: Siloam.
Brannon, C. A. (n.d.). Functional Foods, Part 1: Legumes, Grains, Fruits, & Vegetables. OnCourse Learning Corp.
Perlmutter, D. (2015). Grain brain: the surprising truth about wheat, carbs, and sugar--your brains silent killers. Place of publication not identified: Little Brown.
Fuhrman, J. (2017). Eat to Live, Quick & Easy Cookbook. New York, NY: HarperCollins.
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