Oat GrainA common food grain, oats can be used in many ways. Crushed and rolled into oatmeal, ground into oat flour and used to bake biscuits, oatcakes and oatbreads.
Oats are also a common food grain used in cereals such as granola and muesli. Oats are hulled after harvesting but this doesn't take away their bran and germ - which is good news as these retain a concentrated source of nutrients. There are a few different varieties of oats:
Rolled Oats - Rolled oats - also known as "old fashioned oats" and "oatmeal", are the most common form of oatmeal that we eat (mostly as a porridge). Rolled oats are also used in home baking for things such as oat cookies, oat bread and oat cakes. These oats are whole oats that have been pre steamed, rolled (or crushed), and then flaked (but not cut). This means they will be quicker to cook - ten to fifteen minutes roughly. Oat Bran - Oat bran is a very fine type of whole grain that is most commonly used in baked goods. These are steamed, rolled and flaked. Oat bran is the outer casing of the oat kernel and is very high in fibre.
Steel Cut Oats - Steel cut oats are the healthiest types of oats available as they have not been altered in any way. These can take around 40 minutes to cook. Or you can soak them overnight and they will cook up and be ready in ten minutes.
Quick Oats -
Quick oats are very popular and are commonly eaten as a breakfast cereal. Quick oats have been processed by taking oat grains and cracking them into pieces and then being rolled out. The cutting of the oat grains means that the oats will cook very quickly when mixed with a warm fluid.
How to eat oats: Have them for breakfast (rolled oats which are commonly available), use them in baked goods (oat flour or whole oats) and use them in a recipe as a stuffing.
Nutrition: Oats are an excellent source of manganese which helps the body to process other dietary nutrients. Manganese also helps to maintain blood sugar levels thereby helping to make you feel fuller for longer. It also plays a part in thyroid gland health and helps the body to synthesise fatty acids and cholesterol. Manganese also helps to protect the bodies' cells from free radical damage, thereby helping to prevent cancer.
Oats are an excellent source of niacin (vitamin B3) which helps to lower cholesterol levels and also stabilises blood sugar levels helping to keep you fuller for longer. B3 also helps the body to process fats.
Oats are also high in fibre which helps to prevent constipation and protects against bowel cancer.
Oats are a good source of pantothenic acid (vitamin B5) which helps to turn carbs into energy and plays a part in the health of the adrenal glands.
Oats also provide a good amount of thiamin (vitamin B1) which helps to keep energy levels up. B1 also supports heart function.
OatsRefuse: 0%Scientific Name: Avena sativa L. NDB No: 20038 (Nutrient values and weights are for edible portion)
USDA National Nutrient Database for Standard Reference, Release 22 (2009)Take Me Home
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