A bowl of cooked oats is a very good source of soluble and insoluble dietary fiber that provides energy and keeps you feeling full with all the positive health benefits.
The nutritional values of oats include antioxidants, complex carbohydrates, fatty acids, amino acids, high in minerals (magnesium, zinc, phosphorus, potassium, sodium, iron, etc.) and traces of the B vitamins. These nutrients complement your fresh fruit and vegetable juices which have less of them.
The Health Benefits of Oats
- Reduces the LDL cholesterol level whilst preserving the HDL cholesterol at a healthy level
- Prevents clogging of artery walls, thus reducing the risks of heart diseases
- Controls blood sugar and insulin levels, making this a suitable food for diabetics (avoid instant oats)
- Helps lower HIGH blood pressure
- Drink lots of water when eating oats — it adds bulk to the stools, helping with easier and faster evacuation. Regular bowel movements reduces the risks of colon-related diseases
- The detoxifying effect keeps the skin looking radiant
- Helps curb appetite and cravings, useful for weight management, preventing obesity in children
- Improves metabolism and provides energy for athletic activities
- Essential fatty acids that help improve mental alertness
Serve your cooked oats in yogurt, with honey or maple syrup for taste, topped with fruits, dried fruits and nuts. It makes a very nutritious and delicious meal for your family!
Avoid oats if you’re allergic to grains, gluten, wheat and/or oats.
Types of Oats
There are a few types of oats, so any of these is fine. It’s a matter of personal preference concerning the taste and texture of the oats:
Rolled Oats – Rolled oats are created by steaming oat groats and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook easier, by creating a greater surface area. I like to grind the oats using my masticating juicer to make it easier for consumption. You can use your blender or food processor for this purpose.
Steel-Cut Oats: Steel-cut oats as the name implies, are whole oats which are cut into about a third of its size, with steel blades. Since they are smaller, they take less time to cook compared to the regular oats.
Quick Oats: They are rolled oats that have been cut into smaller pieces and then rolled. This allows you to cook them in under 5 minutes, versus the 10-15 minutes for regular rolled oats.
Instant Oats: Are cut, rolled and then steamed to “pre-cook” them. They are ready as soon as you add hot/warm water to it. (This may have added sugar and not recommended for diabetics.)
Oat Bran: This is the bran that has been separated from oats. It’s higher in fiber content and lower in carbs (and calories) than whole oats. It also has a smoother texture like cream of wheat. This type of oat is preferred.