In This ArticleView AllIn This ArticleWhat are oats?Oat health benefitsTypes of oats
In This ArticleView All
View All
In This Article
What are oats?
Oat health benefits
Types of oats
Pictured Recipe:Banana Oatmeal
Oats are the seeds of oat grass. They are whole grains that consist of the seed, including the bran, which houses the majority of the dietary fiber; the germ, which is packed with vitamins and minerals; and the endosperm, which contains the starch.
Commonly eaten as a breakfast food, oats are also milled into flour for breads, cereals and pasta, and rolled into flakes and used as an ingredient for cookies,sconesandmuffins. Oats could also be blended with water to make a creamy, non-dairy beverage, oat milk.
Oats are highly nutritious, offering 150 calories, 5 grams of protein, 2.5 grams of fat, and 4 grams of dietary fiber for every serving of40 grams.
Caitlin Bensel
You may have heard that eatingwhole grainsmay provide several health benefits, including lowering your cholesterol, maintaining a healthy weight and reducing your risk for heart disease and cancers. Here is more information on some of the health benefits of oats.
Keep your heart healthy
Stabilize blood sugar
Maintain healthy waistline
Recentresearchfrom Tufts University also noted that eating whole grains such as oats may help maintain a healthy waistline. As noted in the study, when one consumes less refined grains, which have the bran and the germ of the grain removed, and eats more whole grains over time, they would see less of an increase in their waistline.
Keep in mind, though, eating 1.5 servings of oats once is likely not going to reap all the health benefits. Instead, consuming 25 to 38 grams of dietary fiber daily, including whole grains, vegetables, and fruits, along with following the recommendations fromThe Dietary Guidelines for Americans, 2020-2025, would maximize your chances of lowering your cholesterol.
Oats come in different varieties and are processed to varying degrees for palatability and digestibility. The less processed the oats are, the more cooking time is required.
Oat groatsare the least processed among all types, with only the outer hull removed. Known for their chewiness, they require soaking before cooking.
Steel-cut oatsare similar to oat groats, except they are cut into two to three pieces. Like the groats, they are also chewy in texture and require soaking and extended cooking.
Rolled oatsare processed differently than steel-cut oats. Rather than cutting into pieces, they are steamed, pressed with a roller and then dried. Because of their shape, preparation time is reduced significantly with no soaking required. Unlike steel-cut oats, rolled oats provide a creamy texture.
Quick-cooking oatsare rolled oats cut into smaller flakes, which further reduces the cooking time.
Instant oatsare cooked and dried oat groats which are then cut into thin flakes. Because the oats are cooked during processing, they soften once combined with a hot liquid. While instant oats provide convenience, many varieties available are added with sugar and salt. That said, choose one that is low in sugar and salt, or one that is unflavored, or with no added sugar and salt. By choosing so, you can add your own ingredients, such as frozen fruits and unsalted nuts and seeds.
Oat bran, on the other hand, only consists of the outer layer that covers the groat. Medium brown in color and rich in flavor, it is abundant in fiber, with one serving (1/2 cup) providing 116 calories, 8 grams of protein and 7 grams of dietary fiber.
While oats can stabilize your blood sugar level, keep in mind that their effects on your blood sugar vary, depending on the oat variety, you eat. The least processed the oats are, the lower their glycemic index is. The glycemic index measures how fast or slow the food is absorbed and consequently increases the blood sugar level. Oat groats and steel-cut oats have a lower glycemic index than rolled oats and instant oats, where the two former take longer to digest and release into the bloodstream.
The Bottom Line
Oats are a whole grain that offers numerous health benefits, including lowering cholesterol. They are versatile where you can eat them as a whole food or add them to a wide array of recipes. Start enjoying oats today!
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