Registered dietitians and other nutrition experts love oats, and with good reason. In their natural state — meaning steel-cut (aka groats) or old-fashioned, not instant or quick oats — these whole grains are amazingly healthy. They’re full of both soluble and insoluble fiber, including a type called beta glucan, which the U.S. Food and Drug Administration (FDA) points out can directly decrease the risk of coronary heart disease. Eating oatmeal has also been linked to a lower risk of diabetes and improved weight and digestive health, according to the Harvard T.H. Chan School of Public Health.
There’re so good for you, in fact, that you shouldn’t limit yourself to only eating them for breakfast. Oats are a neutral base for a wide variety of toppings, and can be enjoyed sweet or savory, as a snack or a meal, hot or cold. Overnight oats, made by mixing old-fashioned oats with a liquid and allowing them to absorb it overnight in the refrigerator, have become a popular and easy way to enjoy cold oatmeal.
Only two rules apply. One, use the least-processed oats you can find. Instant oats cook more quickly but you’re sacrificing fiber and other nutrients for the convenience, and often adding unnecessary sugar (A single packet of Quaker Maple & Brown Sugar oatmeal packs 12 grams (g) of added sugar — almost half of the American Heart Association’s recommended daily limit on added sugar for women and one-third of the limit for men).
The second rule: Have fun! Experiment with toppings, nondairy milks, and using oats in savory dishes like soup. The more ways you can find to enjoy oats and oatmeal, the more you’ll reap their benefits without ever getting bored.
To get you started, we created hot and cold oat ideas for each meal, plus dessert and snacks, so you can find a satisfying recipe for any season or mood. Get ready to spoon.
RELATED: Does Eating Breakfast Really Help You Lose Weight?
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October 06, 2021 at 09:16PM
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10 Overnight Oats and Oatmeal Recipes That Aren't Just for Breakfast - Everyday Health
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