Oat-so-good: So many reasons to opt for oats - Feast Magazine
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Oats and oatmeal have enjoyed a resurgence in recent years, as overnight oats and granola bowls turned trendy seemingly out of nowhere. But Yin Cao, ScD, MPH, associate professor of surgery at Washington University School of Medicine, points out that humans have been incorporating oats into their diets since the Paleolithic era.
Yin Cao, ScD, MPH, Washington University School of Medicine associate professor of surgery and medicine
Photo provided by Siteman Cancer Center
“Packed with complex carbohydrates, vitamins and minerals, oats are among the most nutrient-dense foods you can eat,” she said. “The consumption of oats has been determined to be beneficial for human health by promoting immunomodulation and improving gut microbiota. In addition, oat consumption assists in preventing diseases such as atherosclerosis, dermatitis and some forms of cancer.”
Studies have suggested that the gut is the biggest benefactor of eating oats. For one thing, oats contain a soluble fiber known as beta-glucan. “Beta-glucan partially dissolves in water and forms a thick, gel-like solution in your gut, aiding in the reduction of blood glucose and insulin responses, increased growth of good bacteria in the digestive tract and the regulation of Type 2 diabetes,” Cao said. Further, it takes oats a long time to digest, and they’re full of fiber, meaning you’ll feel sated for longer and be less likely to eat excess calories throughout the day. Oats are also a good source of nutrients such as manganese and copper, and there’s evidence they help lower cholesterol.
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If you hear “oats” but think “mush,” there are plenty of ways to add some texture and flavor to your morning bowl. Seeds and nuts will give a satisfying crunch, while fresh fruit and spices can conjure endless flavor combinations — not to mention extra vitamins.
It’s tempting to opt for instant oatmeal, but these store-bought varieties can be high in calories and use artificial flavors. Cao recommends taking a different tack: “Limited time in the morning? Oats can be prepared the evening before as a type of overnight oats. Simply place the prepared oats in a jar with your favorite toppings and leave them in the refrigerator until you’re ready to go the next morning,” she says. “Looking for an on-the-go snack? Oats make the perfect base. Simply add in your favorite fruit and you have a tasty treat to get you through the day.”
Instant oats
During manufacturing, the moisture is squeezed from instant oats, then they’re rolled and pressed thin. This makes cooking instant oats a snap — it’s essentially rehydrating them, which only takes a few minutes. The convenience comes at a cost, though, as instant oats are often on the mushy side, and store-bought packs can be loaded with added sugar and artificial flavors.
Oat groats
At the opposite end of the spectrum from instant oats, groats are oats that have barely been processed at all. With groats, only the inedible hull has been removed, leaving the germ, bran and endosperm whole — and all the fiber, protein, iron and copper they contain. Groats have a nutty taste and digest slowly, so they’re an excellent choice for anyone on a low-glycemic-index diet. They also take the longest to cook, so it’s a good idea to let them soak overnight first.
Rolled oats
Those oats snuggled up next to fruit and yogurt in oh-so-photogenic social media posts? They’re likely rolled oats, prepared by steaming whole oat grains, which are then flattened with a roller and dried. Also known as old-fashioned oats, rolled oats are a quick-cooking option that are most commonly used in baked goods and granola bars because they retain their texture and have a mild taste. They’re also the go-to choice for overnight oats. Oats can help lower cholesterol and they’re filling, so eating them for breakfast may help reduce calorie intake later in the day.
Steel-cut oats
Rather than being steamed and flattened like rolled oats, steel-cut (or Irish) oats are whole oat grains that have been roughly chopped — looks-wise, they’re often compared to grains of rice that have been cut in half. Steel-cut oats are bigger than other kinds of oats and don’t soak up as much water, so they can be chewy, but they mellow over time in the refrigerator. Just a half-cup of steel-cut oats contains 64% of the daily recommended amount of manganese, a mineral that’s known for keeping bones and tissue healthy, and for combatting inflammation.
Types of oats
Instant oats
During manufacturing, the moisture is squeezed from instant oats, then they’re rolled and pressed thin. This makes cooking instant oats a snap — it’s essentially rehydrating them, which only takes a few minutes. The convenience comes at a cost, though, as instant oats are often on the mushy side, and store-bought packs can be loaded with added sugar and artificial flavors.
Oat groats
At the opposite end of the spectrum from instant oats, groats are oats that have barely been processed at all. With groats, only the inedible hull has been removed, leaving the germ, bran and endosperm whole — and all the fiber, protein, iron and copper they contain. Groats have a nutty taste and digest slowly, so they’re an excellent choice for anyone on a low-glycemic-index diet. They also take the longest to cook, so it’s a good idea to let them soak overnight first.
Rolled oats
Those oats snuggled up next to fruit and yogurt in oh-so-photogenic social media posts? They’re likely rolled oats, prepared by steaming whole oat grains, which are then flattened with a roller and dried. Also known as old-fashioned oats, rolled oats are a quick-cooking option that are most commonly used in baked goods and granola bars because they retain their texture and have a mild taste. They’re also the go-to choice for overnight oats. Oats can help lower cholesterol and they’re filling, so eating them for breakfast may help reduce calorie intake later in the day.
Steel-cut oats
Rather than being steamed and flattened like rolled oats, steel-cut (or Irish) oats are whole oat grains that have been roughly chopped — looks-wise, they’re often compared to grains of rice that have been cut in half. Steel-cut oats are bigger than other kinds of oats and don’t soak up as much water, so they can be chewy, but they mellow over time in the refrigerator. Just a half-cup of steel-cut oats contains 64% of the daily recommended amount of manganese, a mineral that’s known for keeping bones and tissue healthy, and for combatting inflammation.
Dark chocolate oat bars
Photo provided by Siteman Cancer Center
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.
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