Oats are rich in fiber and contain a particular type of soluble fiber called beta-glucan which has been shown to reduce cholesterol reabsorption in the intestine and helps improve cholesterol profiles, which in turn reduces the risk of heart attack. Several studies have shown that a whole grain-based diet lowers a person’s LDL cholesterol and total cholesterol compared to a non-whole grain diet. The most effective grain for lowering cholesterol is oats, which also contain vitamin B.
Oats are a cereal, that is, the seed of a grass, and are rich in carbohydrates. But not all carbohydrate-rich foods are the same, and this one is certainly very useful for the diet. Moreover:
- About 20% of the total energy (kilojoule) from oats comes from fats. But this is almost entirely healthy, unsaturated fat. The fat found in oats carries the fat-soluble vitamin E, which is a key player in the antioxidant team fighting diseases.
- Oats have a low to moderate GI, depending on its form, so it keeps glucose levels stable, avoiding too many highs and lows.
- About 12% of the energy in oats is made up of protein, making oats a truly valuable grain for vegetarians.
- Oats provide a range of micronutrients such as potassium, calcium, magnesium, phosphorus, vitamin B1, and zinc.
Types of oats
Whole oats contain three seed segments: the endosperm, the germ and the bran. There are many different ways to buy oats; here’s what you need to know to ensure you purchase the most nutritious oats possible.
Oat flakes
The nutritious outer husk is still intact, and the grain is lightly steamed and pressed into a flat flake. The flakes are easy to use and represent one of the most popular ways to eat oats. They can be used in muesli or baking, as well as for preparing a creamy porridge.
Steel-cut oats
Steel-cut oats are coarsely chopped groats (the whole grain). They undergo minimal processing and are an excellent source of fiber and nutrients. Steel-cut oats are extremely nutritious. They take longer to cook, but you can soak them overnight to shorten the breakfast porridge cooking time. It’s worth it because the result is much creamier and richer than porridge made with oat flakes.
Oat bran
Oat bran is produced through a separation process during milling, so only the bran remains. It is not considered a whole grain but is obviously very high in fiber. It is used to add fiber during bread, cookie, and breakfast cereal production.
Quick oats
They are the same as rolled oats but rolled even thinner or coarsely chopped. A smaller oat flake means it cooks faster. The texture is different between rolled oats and quick oats and unfortunately, the thinner flakes also raise the GI. They are still nutritious, but the advice is to use traditional or steel-cut oats instead.
How to consume oats
When it comes to cooking with oats, be careful not to load on added sugar. Cooking with oats often involves baking and baking can mean a lot of butter and sugar! Make sure you don’t fall into this trap and use oats in your healthy recipes. You can also use oats to thicken soups and casseroles. However, the easiest way to include more oats in your diet is to eat them for breakfast. All oats deserve a place in your pantry and your health will benefit from a regular dose. There is also gluten-free oats.
