As the weather gets colder, many of us will be turning to oats for a warm, comforting breakfast — and that’s a good thing. Oats are a natural whole grain and rich in a kind of soluble fiber that can help draw “bad” lower LDL cholesterol out of your body. Soluble fiber also helps keep you full, which is why a bowl of oatmeal feels like an especially stick-with-you breakfast. But they aren’t only a breakfast food; in fact, there’s a lot more to the humble oat than you might realize.
Oats are unique among all cereal crops because they possess many nutrients that bear value for human food, animal feed, health care, and cosmetics. It is an annual crop cultivated for more than 2000 years in different parts of the world and is one of the oldest crops known to human civilization. It appeared in cultivation several thousand years later than other grains such as wheat and barley. This cereal is an important source of carbohydrates, dietary soluble fiber, balanced protein, lipids, different phenolic compounds, vitamins, and minerals.
Here are a few things that might surprise you about oats:
Steel cut oats better?
There’s a misconception that instant oats are somehow inferior and steel-cut are the most nutritious. But whether you choose quick, old-fashioned, or steel cut, they all provide roughly the same nutrition: about 4 grams of fiber, 4-6 grams of protein per serving, and similar amounts of vitamins and minerals. And they’re all 100% whole grain, containing all parts of the oat. So buy the kind you like best.
They can make meat stretch further.
Want to make ground meat go a little further when making tacos or pasta sauces? Add in 1/2 to 1 cup of cooked, steel-cut oats to the skillet while you’re browning the meat. They’re a nutritious swap for breadcrumbs. You’ll add in more fiber by using old-fashioned or quick oats in place of breadcrumbs in recipes for meatballs and meatloaf. Like breadcrumbs, they act like a binder and add a tender texture.
Oats are gluten-free.
Oats themselves are naturally gluten-free. But if you need to avoid gluten because of celiac disease or another reason, look for packages specifically labeled “gluten free”. That’s because some may be processed in a facility that also makes gluten-containing products, and cross-contact can occur. Specialty gluten-free oats are grown, harvested and processed in a way that keeps them away from other grains. This practice prevents them from cross-contact, which is why they are widely accepted as safe for those with celiac disease.
You can grind them into flour.
You can swap ground oats for a quarter of the all-purpose flour in recipes for muffins, quick breads, and cookies. To make 1 cup of oat flour, blend 1 1/3 cups old fashioned oats into powder in a food processor or high-speed blender.
They blend well into smoothies.
For extra thickness and fiber, add up to 1/2 cup oats to the blender when making your smoothie. (Stick to old-fashioned or quick oats for this instead of steel-cut.)
Overnight oats high protein.
Overnight oats have been trending on social media for a while. If you haven’t tried it, here’s how to make them: Add equal parts old-fashioned oats and milk (dairy or non-dairy) to a container, plus the fruit and sweetener of your choice. Stir, cover, and let them sit overnight, then eat cold straight from the fridge. Prepare individual portions or overnight oats in mason jars or glass containers so everyone can create their own. It’s a convenient way to have breakfast on the go.
References:
A Review of Health-Beneficial Properties of Oats Devendra Paudel 1, Bandana Dhungana 2, Melanie Caffe 2, Padmanaban Krishnan 1
Are Oats Gluten-Free? – Beyond Celiac
Overnight oats 4 ways
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