The “fad” diet of the year doesn’t have a snazzy name. It’s simple: Get active and eat better.
Adding more nutrient-dense foods to our diet is strongly recommended by nutritionists, and one of the super foods we should be eating more of is oatmeal (also oats or oat bran).
For years, Dr. James Anderson, a researcher at the University of Kentucky, has studied the ability of oats to lower serum cholesterol, and other studies continue to tout its health benefits.
“Oats are overflowing with health benefits,” registered dietitian and certified diabetes educator Patti Geil said. “In addition to lowering blood lipids, particularly the LDL (“bad”) cholesterol, oats slow the rise of blood glucose after eating, which is important for diabetes control.
“There is also evidence that because oats improve satiety – they keep you feeling full – they are helpful in a weight-loss plan. Fiber sources, including oats, can significantly aid in reducing blood pressure and/or prevent the onset of hypertension.”
Geil said the secret ingredient in oats is beta-glucan, a soluble fiber, and that experts recommend 3 grams of beta-glucan daily for maximum health benefits. This is the amount in 1 cup cooked oats or 1?2 cup of uncooked oatmeal that can be used in other recipes, such as meatloaf or soups.
The new Dietary Guidelines for Americans emphasize fruits, vegetables and whole grains as part of a healthy diet. Oatmeal is the only whole-grain food recognized by the FDA to lower cholesterol and reduce the risk of heart disease.
Anderson’s research says 1?3 cup of dry oat bran contains 4.0 grams of fiber, and 1?3 cup of dry oatmeal has 2.7 grams.
There are many ways to add oats to your diet, other than eating a bowl of oatmeal. Quick or old-fashioned oats can be substituted for as much as 1?3 of the flour called for in recipes for muffins, biscuits, pancakes, loaf-type quick breads, coffee cakes, yeast breads, cookies and bars.
HEALTH BENEFITS OF OATS
– Soluble fiber in oats promotes heart health when eaten as part of a daily diet low in saturated fat and cholesterol, and insoluble fiber benefits the digestive system.
-People who eat breakfast regularly are more likely to weigh less than those who skip it. Research shows that people with higher-fiber diets tend to weigh less.
-As part of a plant-rich, low-fat diet, whole grains might help protect against heart disease and some cancers. Whole-grain oats in a diet can help people maintain healthy weight.
-Oats contain a variety of vitamins, minerals and unique anti-oxidants in addition to a greater proportion of protein than other common cereals.
Source: Quakeroatmeal.com
OAT FORMS
– Groats: All oats start out as whole oat seeds on the stalk. Once they are cleaned and the thick hull has been removed, they become oat groats. They can undergo further processing.
-Rolled: Steamed, rolled groats become whole rolled oats, also known as the familiar old-fashioned oats.
-Steel-cut: When neither steamed nor rolled but cut into pieces, groats become steel-cut, or Irish, oats. Cut groats require a long cooking time.
-Quick: Steel-cut oats can be steamed and rolled thinly to create quick oats. They often are used interchangeably with rolled oats in baked goods.
-Instant: Made from cut groats that are cooked and dried, instant oats are not suitable for baking.
Source: Cook’s Illustrated
TIPS
-Coating fish with rolled oatmeal is an ancient Scottish custom.
-Using oatmeal as a binder gives a coarser texture to meat loaf; bread crumbs produce a finer one.
-Quick-cooking and old-fashioned oats are interchangeable unless recipes call for a specific type. Instant oatmeal is not the same as quick-cooking and should not be used for baking.
Sources: The Good Cook by Anne Willan and the Betty Crocker Cookbook
OATMEAL 5 WAYS
– Prepare your oatmeal with milk or soy milk instead of water to add protein, minerals and vitamins. Regular oats are well worth the 5 minutes of cooking time.
– Pumpkin spice: Stir in a dollop of canned pumpkin puree, plus a sprinkle of ginger, nutmeg, cinnamon and brown sugar.
– Strawberry swirl: Add sliced fresh berries or thawed frozen strawberries with their juice to your cooked oatmeal. Then swirl in a little strawberry jam for sweetness.
– Fruit and nut: Add chopped dried apricots, dried plums and raisins to your oatmeal as it is cooking, so the fruit plumps up a little. Then add some toasted, chopped walnuts and almonds and a touch of honey.
– Banana walnut: Top your cooked oatmeal with sliced bananas, chopped toasted walnuts and a bit of honey.
– Oatmeal cookie: Add all the flavors that make oatmeal cookies so good: a drop of vanilla extract, some raisins, cinnamon and a little brown sugar.
Source: Small Changes, Big Results by Ellie Krieger