The various advantages of oats make it one of the healthiest morning meal options. Oats are a kind of cereal grain and are likewise made use of as feed for animals. Oat meal comes from milled, rolled, or steel-cut oats. It is rich in nutritional fiber and minerals and might help reduce the risk of numerous dangerous problems, such as diabetes mellitus, excessive weight, and heart problem. Furthermore, they can enhance your skin and hair's wellness.
This article discusses the benefits of oats, nutritional profile, easy-to-follow recipes, and any potential side effects. Take a look.
Know Your Ingredient: Oatmeal
What Is It?
Oatmeal is a type of cereal grain that comes from milled, rolled, or steel-cut oats.
What Are Its Benefits?
It helps with diabetes, cholesterol, obesity, and heart diseases. It boosts energy and also enhances skin and hair health.
Who Can Use It?
Anyone can consume it except people with digestive issues like gas or bloating.
How Often?
Both for topical application and consumption, oatmeal can be used daily in moderation.
Caution
It may interact with anti-diabetes or insulin medications.
In This Article
What Are The Health Benefits Of Oats?
This cereal that is commonly eaten as a breakfast option comes packed with nutrients. The dietary fiber (beta-glucan being the most important of that) and minerals present in oats help avert numerous dangerous conditions like heart disease, diabetes, obesity, and even cancer. They also enhance the health of your skin and hair. Check out the oatmeal health benefits below.
1. Improve Cardiac Health
Oats contain a powerful fiber called beta-glucan that helps with cholesterol control by keeping it lower. Beta-glucan is the main component of the soluble fiber in oats, and it reduces bad cholesterol without affecting the levels of good cholesterol( 1 ). The antioxidants in oats (avenanthramides and phenolic acids) work along with vitamin C to prevent LDL oxidation, which can also cause heart disease ( 2 ).
Oat bran also contains vitamin E, another nutrient for heart health. More interestingly, oat bran contains more fiber (15 to 26 percent) than oatmeal (7 percent). In one study, oat bran intake was linked to 12 percent decrease in average total cholesterol ( 3 ).
According to another Australian study, oat fiber is more effective in lowering cholesterol levels than wheat fiber. The study also states that oatmeal or bran can indeed reduce the risk of cardiovascular disease ( 4 ). Oat bran also helps by blocking the absorption of those substances in the gut that can contribute to heart disease ( 5 ).
As per the Harvard Medical School, oats are the best form of whole grains to lower cholesterol levels. And to include more whole grain oats in your diet, you can try the steel-cut version ( 6 ). According to a report by the University of Wisconsin Madison, beta-glucan, which is exclusive to oats, also acts as a heart-healthy chemical ( 7 ).
According to a research on the prebiotic effect of oats on blood lipids, the intake of oats helps in reducing total and LDL cholesterol. The reduction in complete cholesterol was more considerable in individuals taking in oats than rice after 30 and 45 days. Check out the chart listed below to discover the percentage reduction rate of overall cholesterol, LDL-c, and non-HDL-c at day 30 and day 45 compared with day 0 for both oat and rice teams.
Performance Of Oatmeal Diet On Cholesterol Levels At Day 30 & Day 45
2. Aid In Diabetes Treatment
Oats have a low glycemic index , and their high fiber content helps regulate blood sugar levels, which aids diabetes prevention. Likewise, oats, being abundant in fiber, are digested slowly. Foods that are absorbed quick can create fast blood sugar level spikes-- making it tough to handle blood sugar spikes. Oat meal makes the contents of the stomach much thicker, therefore making them obtain absorbed gradually. Based on one study, oatmeal can also minimize insulin dosages.
As per one study, oats consumption has a beneficial effect on the glucose and lipid profiles in patients with type 2 diabetes ( 8 ). Beta-glucans in oats were also found to reduce blood glucose concentrations upon consumption ( 9 ). Countless research studies have also hinted that oats or foods enhanced with oats can dramatically reduce postprandial hyperglycemia. Likewise, not all kinds of oats are good. Stay away from flavored or instant selections-- these are loaded with sugar and offer the reverse of what you are searching for ( 10 ).
You can use oats as a replacement for bread crumbs in your recipes.
Related: Easy Ways To Manage Blood Sugar Naturally And Safely
3. May Help Relieve Constipation
Since oatmeal is rich in fiber , it also can help relieve constipation. Oats were also found to increase stool weight, thereby treating constipation. They can even play a protective role against colorectal cancer ( 11 ).
In another study, oat bran was found to improve constipation and the bio availability of B12 in older adults ( 12 ).
Oats are rich in insoluble fiber. This is particularly true for steel-cut and old-fashioned rolled oats. Insoluble fiber is very good for gut health, with one of its benefits being the treatment for constipation.
However, certain individuals have reported symptoms of constipation after having oatmeal. The reason could be that oatmeal can cause intestinal gas in certain circumstances. Oats also contain high amounts of soluble fiber, which can result in excessive gas.
Related: 13 Quick And Effective Home Remedies For Constipation
4. Help Fight Cancer
The antioxidants in oats can help combat cancer. And the fiber in oats can avoid anal and colon cancers cells (as already talked about). Though there is limited research on the kind of oat meal that helps deal with cancer, it is better to adhere to the range that you really feel comfy with.
A set of 12 studies involving over 800,000 people had revealed that taking a large bowl of porridge (another name for oats) a day can cut the risk of death by cancer by as much as 20 percent. Consuming fiber can also reduce the risk of bowel cancer ( 13 ).
Right here, we once more speak about avenanthramides, special substances existing in oats. They have anti-inflammatory properties and are a part of the oat plant's defense mechanism. These substances were located to inhibit the growth of cancer cells without damaging the healthy and balanced ones ( 14 ).
5. Help Treat Hypertension
Consuming oats was found to reduce systolic blood pressure by 7.5 points and diastolic i X It is associated with the heartbeat cycle when the heart muscle relaxes and the blood may fill the chambers. blood pressure by 5.5 points.
According to a survey conducted in 2017-18, concerning 45.4% people adults had hypertension. Amongst the numbers, the problem was much more widespread in guys (51.0%) than in women (39.7%). It was additionally observed that the percent of adults with hypertension raised with the progression of age-- 2.4% among those matured 18-- 39 years, 54.5% among people aged 40-- 59 years, and 74.5% for the elderly population aged 60 years and over.
It not only reduces your blood pressure, but also cuts the risk of heart disease by 22 percent. For this purpose, you can choose cooked (non-instant) and organic oatmeal.
Addition of oats to the normal diet of hypertensive patients produced beneficial effects. The study concluded that soluble fiber-rich oats could be an effective dietary therapy to prevent and treat hypertension ( 15 ). Another study suggests that a diet rich in oats can reduce the need for antihypertensive medications ( 16 ). The beta-glucan in oats also displays beneficial effects on carbohydrate metabolism and blood pressure levels in obese individuals ( 17 ).
Oatmeal is also known as a comfort food. It reduces the levels of stress hormones and boosts serotonin – this induces a feeling of calmness ( 18 ). All of this also contributes to a low blood pressure.
Related: 13 Simple & Natural Ways To Lower Your Blood Pressure At Home
6. Improve Immunity
The beta-glucan in oatmeal can boost your immunity degrees. A bulk of immune cells in your body have unique receptors that are developed to take in beta-glucan. This kicks up the task of the leukocyte and safeguards against condition. Oats are also abundant in selenium i X An essential mineral in various proteins and enzymes that make DNA, protect cells from harm, and ward off viruses. and zinc that play a part in fighting infections.
According to a Norwegian study, the beta-glucan in oats is far more potent than echinacea (a North American flower popular for its healing properties). The compound can accelerate wound healing and make antibiotics more effective in humans.
Intake of beta-glucan was also found to enhance immunity following exercise stress ( 19 ). This compound also helps offset respiratory infections post exercise stress. Beta-glucans also improve the ability of macrophages, neutrophils, and natural killer cells – making them further effective in fighting against a wide range of microbes like bacteria, viruses, and fungi ( 20 ).
Beta-glucans are also used to improve immunity in individuals suffering from chronic fatigue syndrome or physical or emotional stress. They also improve immune levels during intense treatments like chemotherapy or radiation ( 21 ).
Early introduction of oats is also associated with a reduced risk of asthma ( 22 ). Another research study discloses that babies that are fed porridge can be shielded from bronchial asthma. The threat of childhood asthma can be lowered by two-thirds if the babies are fed oats within the very first five months of birth. This can be credited to the anti-inflammatory homes of oats ( 23 ).
7. Can Aid Weight Loss
Oats offer weight loss benefits – more so if you purchase plain oats without any added flavorings. Because packaged oatmeal comes loaded with sugar.
Oats, as we currently saw, have plenty of fiber. It can make you feel satiated for longer periods and prevent you from binging. Based on a Taiwanese study, oats avoid excessive weight and the distribution of abdominal fat. And if taken as a daily supplement, oats can also work as an adjuvant therapy for metabolic conditions ( 24 ).
Instant oatmeal was also found to increase satiety and energy intake when compared to an oat-based ready-to-eat breakfast cereal. Which is why you can replace foods in your diet with oatmeal and stay full for longer ( 25 ). Simply put, oats can fill you up.
Studies have also found that a diet rich in whole grains like oats can help regulate body weight. High consumption of whole grains is inversely associated with body mass index ( 26 ).
Oats can also soak up water, which further adds to its satiating properties. And the beta-glucan in oats can delay the emptying of the stomach.
Also oatmeal water is understood to aid weight reduction. All you need are one mug of oats, a couple of cinnamon sticks, and two liters of water. Mix all. You can eat this on an empty belly for an entire month before you see results. And, of course, this should be come with by appropriate diet regimen and workout.
If you are having oats for breakfast, you can flavor them with fiber-rich toppings like raspberries or almonds. And yes, avoid fatty toppings like peanut butter.
8. Promote Bone Health
Oats use a host of minerals necessary for bone wellness. Steel-cut oats are preferred to the rolled range as the former has less air exposure and is less likely to transform rancid. Nonetheless, try to stay clear of immediate oat meal as it can transform rancid extremely quickly.
Another important mineral oats are rich in is silicon. This mineral has a role to play in bone formation and maintenance. Silicon can also aid in the treatment of postmenopausal osteoporosis i X A medical condition that causes the bones to weaken, lose tissue, and become brittle. Hormonal changes and a lack of calcium, vitamin D, or both may cause this illness. ( 27 ).
However, according to a report by the University of Pennsylvania, oats might hinder the absorption of calcium ( 28 ). Hence, consult your doctor before taking oats for this purpose.
9. Enhance Sleep Quality
The amino acids and other nutrients in oats help produce melatonin, the chemical that induces sleep ( 29 ). And when mixed with milk or honey, oats become a wonderful bedtime snack.
Whole grain oats additionally promote insulin manufacturing, which aids the neural pathways get tryptophan. Tryptophan is an amino acid that functions as a sedative to the brain. Oats are also rich in vitamin B6, which helps reduce stress and anxiety (one significant cause of insomnia). Combining oats with milk and bananas can additionally help your body loosen up.
The carbs in oats also release serotonin, the ‘feel good’ hormone that reduces stress and makes you feel calm ( 30 ).
10. Relieve Symptoms Of Menopause
Increased intake of fiber can relieve irritability caused during menopause, and oats can work wonders in this aspect.
But there’s a catch – oats contain lignans, a type of phytoestrogens i X A chemical compound that, when consumed, can have actions similar to those of the hormone estrogen. . And studies are unsure about the beneficial effects of phytoestrogens during menopause ( 31 ). Also, having cooked oatmeal for a week can increase phlegm and slow down the metabolism in certain people. If you are experiencing such effects, switch to basmati rice and steamed vegetables and consult your doctor.
11. Boost Energy
Considering that carbohydrates are the body's primary resource of energy, and because oats are rich in carbs, they provide a power boost when taken in right in the early morning. However worry not-- oats are absorbed a lot slower in the body, and this provides you a longer-lasting increase (along with not surge your blood glucose degrees). And the B vitamins in oats (like thiamin, niacin, and folate) work together to aid your body metabolize power.
Aren’t these health benefits of oatmeal amazing? But are they good for your skin? Let us find out.
Do They Have Benefits For Skin As Well?
Very much. Oats help prevent acne and improve complexion. They even act as a natural skin cleanser. Your favorite porridge (or oats) has superb benefits for your face – an oatmeal face mask would do the trick.
12. Aid In Acne Treatment
Oat meal can soak up the excess oil on your skin and help treat acne. You just require to boil half a mug of oatmeal in one-third mug of water and allow it to cool down. Use the thick paste on the affected locations on your face. Leave it on for about 20 minutes, post which you can rinse with cozy water. You can also make this mask with tomatoes or egg whites or onions. This is only an oat meal face laundry that you can prepare right at your home.
An oat meal scrub can likewise work well in dealing with acne. The scrub gets rid of dead skin cells and polishes your skin. It additionally reduces places and softens your skin. For the scrub, you require one tablespoon each of finely ground oat meal, carefully ground brown sugar, raw honey, and natural jojoba oil. You can additionally add a number of declines each of lavender or geranium essential oil. Stir all the ingredients. Apply a small amount of this scrub on your damp face and massage in tiny, round motions. You can leave it on for around 10 minutes and then wash with warm water. Pat dry.
An oatmeal soap can help as well. You can either acquire a pre-made soap or make your own (melt an unscented bar of soap, mix oatmeal, and enable to cool). The soap functions as an all-natural exfoliant and soaks up the excess oil without overdrying the skin.
Oatmeal contains zinc that reduces inflammation and kills the acne-causing bacteria. Zinc supplementation might also help reduce acne lesions ( 32 ).
However, certain reports state that oats can aggravate acne. Consult your dermatologist before using oats for treating your condition ( 33 ).
13. Treat Dry And Itchy Skin
Oatmeal, according to a study, exhibits direct antioxidant and anti-inflammatory properties – and this can help treat itching associated with dry and irritated skin ( 34 ).
Even an oatmeal bath can aid. Spray your bathroom water with cooking soft drink and raw oat meal. You can additionally make use of colloidal oatmeal-- which is carefully ground oat meal particularly produced the tub. Soak in the bath water for around 15 mins and after that pat on your own dry. Apply moisturizer while your skin is damp.
Oat meal powder or oat flour can work wonders on your skin too. You can merely blend oats into a powder and afterwards mix it with hot water to create a paste. Use it on your skin and leave it on for 15 minutes. Wash with typical water.
And then, we have oat milk too – which is nothing but oatmeal steeped in hot water (that turns into creamy oat milk). You can use this oat milk for the skin.
14. Moisturize Skin
Oats can remove the dead skin cells and act as a natural moisturizer. And the beta-glucan they contain forms a fine film on your skin. It also penetrates deep into the skin and offers the much-needed moisture.
Simply mix 2 cups of oats with 1 cup of milk and 1 tablespoon of honey. Apply on your skin and leave it on for about 15 minutes. Rinse with cool water.
You can also use oat extract for the skin.
15. Lighten Skin
The truth that oats are being made use of in items like body scrubs, soaps, and scrubing lotions tells us exactly how useful they can be. You can utilize oats face (a mixture of oat powder and milk) every morning for skin lightening.
16. Treat Poison Ivy Or Chicken Pox
For countless years, oat meal has actually been utilized for treating poisonous substance ivy and signs and symptoms of chicken pox. For easing the itching caused by poisonous substance ivy or hen pox, pour oat flour onto a cheesecloth. Connect this around the tub tap and occasionally squeeze out water for a lukewarm bathroom. You can additionally rub the pouch on the itchy locations of your skin.
17. Act As A Natural Cleanser
Oats contain compounds called saponins that act as natural cleansers and remove the dirt and oil from the pores. And by the way, they don’t cause irritation.
You can prepare oat milk (by soaking oats in water) that acts as a natural cleanser and toner. Apply the milk to your face using a cotton pad after washing your face.
You can additionally make use of oat bran bathroom for cleansing your skin. Location half a cup of rolled oats in a cloth and tie it into a small bag. Location this bag in your bathtub and press up until all the milk is out. You can use this on your body and face (rather than soap) for mild scrubbing.
18. Protect The Skin
The proteins in oatmeal maintain the skin’s natural barrier. They even protect your skin from harsh pollutants and chemicals. The lubricating fats in oats aid in UV protection.
And Hair?
The benefits of oatmeal are not just limited to your health and hair. Surprisingly, oats have benefits for your hair too. The nutrients in them make your hair stronger and scalp healthier. They also make it shinier and silkier.
19. Treat Dandruff
You simply require 1 cup of oat meal. Pour the oat meal right into a blender and grind it on a medium setting (till you get a fine powder). Mix this ground oat meal with 2 cups of boiling water. Stir up until the oatmeal is dissolved totally. Permit the mixture to rest for about 10 minutes. Put this blend via a filter right into a medium-sized bowl.
To this mixture, include 1 tablespoon of lemon juice and 1 tsp of apple cider vinegar. Mix well. You can avoid the lemon juice if you have color-treated hair. Now, add about 20 declines of your preferred vital oil to the bowl and stir. You can put the entire combination right into a vacant hair shampoo container. For using it, wet your hair with warm water and function the product right into your scalp. Leave it on for 2 minutes and rinse customarily.
This oatmeal shampoo also treats itchy scalp and prevents excess oil and dirt.
20. Help Fight Hair Loss
The residential or commercial properties of oats that aid treat dandruff additionally help protect against hair loss. To make an oatmeal hair mask that treats hair loss, you need 1 tablespoon each of oatmeal, fresh milk, and almond milk. Mix all the components to form a smooth paste. You just require to ensure your hair is devoid of tangles before utilizing this mask. Apply gently to your hair and leave it on for about 20 minutes. Rinse with lukewarm water.
This mask strengthens the hair follicles and makes your hair stronger.
Oats are also rich in omega-6 fatty acids that help fix damaged hair.
21. Improve Hair Appearance
The appearance of your hair is as essential as the strength. For using oats to boost hair appearance, all you require are 3 tbsps of plain oats, 1/2 cup of milk, and 1 tablespoon each of coconut oil and honey. Mix all the components well. Use the mask to your hair and scalp and leave it on for thirty minutes. Shampoo your hair customarily.
This mask makes your hair shine and also renders silkiness to your tresses. It moisturizes your hair as well.
22. Work Great For Blond Hair
Fear not if you have blonde hair. Ground oats can function as an outstanding hair shampoo for blond elegances. You just have to rub some ground oats over your scalp and making use of a bristle brush, carefully clean out the excess oats.
That’s the long list of oats benefits. But sure it doesn’t do any harm to know a little more about oats!
What More Do I Have To Know About Oats?
Along with the benefits of eating oatmeal, you also need to know about the different types of oats:
Oat bran – This is the first part of the oat grain that is processed. It is ground from the hull, which is packed with fiber, protein, iron, and magnesium. It is quite low in calories and very easy to cook.
Oat groats – These are what reside inside the hull of the oat grain. Its texture is similar to a thicker rice grain.
Steel-cut oats – These are just oat groats sliced into pieces. Likewise called Irish oats, they take about 20 minutes to prepare on the oven top. Quarter cup of steel-cut oats has the exact same dietary value as half a cup of raw rolled oats (we will review this).
Scottish oats – These are more finely ground steel-cut oats. They have the nuttiest flavor and natural sweetness of all types.
Rolled oats (also called old-fashioned oats) – Though these are one of the most processed of all types, they still hold great nutritional value. This is the sort of oat meal you would normally locate in store-bought packets (unless specified or else). They become less crunchy after cooking due to just how thinly they have been presented.
Oat flour – This is the flour ground from whole oat groats, Scottish oats, or steel-cut oats. It is ground until totally soft.
The distinction between steel-cut oats and rolled oats (the two usual types) is that the previous is cut right into pieces, take the lengthiest to cook, and have a toothsome and crunchy structure. The last appearance level and irregularly round and can be prepared quicker.
Coming to dry oats vs. cooked oats, it just takes half a cup of the former to make one cup of the latter. A cup of cooked oatmeal meets about 12 percent of your daily thiamine i X A water-soluble vitamin that can be acquired as a supplement or located normally in some foods. It is essential for the advancement and procedure of various sorts of cells. demand, whereas one cup of dry oat meal provides you regarding 25 percent.
Dry oatmeal contains higher concentrations of other minerals like iron, magnesium, phosphorous, zinc, copper, manganese, and selenium.
Nice. But what about…
Their History?
Individuals who initially started farming wheat and barley (back in 12000 BC) weren't excited with oats. They were just considered a hassle plant. But it was in 2000 BC in Scandinavia and Poland, where people saw that oats expanded a lot far better than the wheat there. Around 1500 BC, farmers in northern Europe (which is colder and wetter, and therefore conducive to oat development) started expanding oats purposefully.
Throughout the Roman Realm, people were also growing and consuming oats in Italy. By the Center Ages, oats took a trip to the Wonderful Britain. Scottish inhabitants brought oats to The United States and Canada in 1600 AD, where individuals originally expanded oats for steeds to consume. And afterwards, the plant spread to the remainder of the world.
TriviaThe ancient colleges of Scotland had a holiday called Meal Monday, which allowed students to visit their farms and gather additional oats for sustenance.
The benefits you just saw are because of the nutrients oats contain.
What Are The Nutrients In Oats?
| Nutrition FactsServing Size 156g | ||
|---|---|---|
| Amount Per Serving | ||
| Calories 607 | Calories from Fat 90 | |
| % Daily Value* | ||
| Total Fat 11g | 17% | |
| Saturated Fat 2g | 9% | |
| Trans Fat | ||
| Cholesterol 0mg | 0% | |
| Sodium 3mng | 0% | |
| Total Carbohydrate 103g | 34% | |
| Dietary Fiber 17g | 66% | |
| Sugars | ||
| Protein 26g | ||
| Vitamin A | 0% | |
| Vitamin C | 0% | |
| Calcium | 8% | |
| Iron | 41% | |
| Vitamins | ||
| Amounts Per Selected Serving | %DV | |
| Vitamin A | 0.0IU | 0% |
| Vitamin C | 0.0mg | 0% |
| Vitamin D | – | – |
| Vitamin E (Alpha Tocopherol) | – | – |
| Vitamin K | – | – |
| Thiamin | 1.2mg | 79% |
| Riboflavin | 0.2mg | 13% |
| Niacin | 1.5mg | 7% |
| Vitamin B6 | 0.2mg | 9% |
| Folate | 87.4mcg | 22% |
| Vitamin B12 | 0.0mcg | 0% |
| Pantothenic Acid | 2.1mg | 21% |
| Choline | – | |
| Betaine | – | |
| Minerals | ||
| Amounts Per Selected Serving | %DV | |
| Calcium | 84.3mg | 8% |
| Iron | 7.4mg | 41% |
| Magnesium | 276mg | 69% |
| Phosphorus | 816mg | 82% |
| Potassium | 669mg | 19% |
| Sodium | 3.1mg | 0% |
| Zinc | 6.2mg | 41% |
| Copper | 1.0mg | 49% |
| Manganese | 7.7mg | 383% |
| Selenium | – | – |
| Fluoride | – | |
Talking about whole oats and whole wheat, the former variety contains the endosperm, bran, and germ – while the latter is the wheat form of a whole grain. Both are replete with nutrients.
And pertaining to brown rice and oat meal, though both are healthy and balanced, there are particular areas where each appreciates the advantage. Oats are reduced in calories (1 cup of cooked oats contains 145 calories) than brown rice (1 mug consists of 216 calories). Oats also supply less carbohydrates. Nonetheless, wild rice provides extra quantity of niacin and B6, while oats consist of double the amount of iron. Wild rice contains slightly greater levels of magnesium and manganese.
Oats contain very less sugar (0.5 grams of sugar for every 100 grams of oats). And every 100 grams of oats contains about 7 grams of fat.
And now…
What About The Recipes?
Oat recipes are simply delicious. And healthy. Our most popular picks include Chocolate oatmeal bars, Banana oats smoothie, and Apple pie oatmeal.
1. Chocolate Oatmeal Bars
What You Need
- ½ cup of chocolate chips
- 1 cup of wheat flour
- 1/3 cup of fat-free condensed milk
- ½ teaspoon of baking powder
- ½ cup of old-fashioned oats
- ½ teaspoon of baking soda
- ¼ teaspoon of salt
- ¼ cup of canola or soybean oil
- ¾ cup of brown sugar
- 1 teaspoon of vanilla
- 1 egg
- 2 tablespoons of old-fashioned oats
- 2 teaspoons of softened butter
Directions
- Heat the chocolate chips and milk in a heavy saucepan over low heat. Keep stirring until the chocolate melts. Set it aside. Now, heat the oven to 350 o F. Spray a square pan with cooking spray.
- Mix the flour, half a mug of oats, baking powder, cooking soft drink, and the salt in a big dish. Set aside. Stir the oil, brownish sugar, vanilla, and egg in a tool dish utilizing a fork up until the mixture is smooth. Stir this into the flour blend up until every little thing is well mixed. Allot half a mug of dough for topping.
- Rub the continuing to be dough right into a frying pan and spread the delicious chocolate mixture over it. Include 2 tablespoons of oats and the butter to the dough that was alloted. Combine with a fork till the combination is crumbly. Drop tiny does of the oat blend equally over the chocolate blend.
- Bake for about 20 minutes or until the top is firm and golden. Let it cool for about 1 ½ hours.
- Serve.
2. Banana Oats Smoothie
What You Need
- ¼ cup of old fashioned oats
- ½ cup of plain low-fat yogurt
- 1 banana, sliced into thirds
- ½ cup of fat-free milk
- ¼ teaspoon of ground cinnamon
- 2 teaspoons of honey
Directions
- Combine all the ingredients and puree until you obtain a smooth mixture.
- Serve immediately.
3. Apple Pie Oatmeal
What You Need
- 1 cup of old fashioned oats
- 2 cups of almond milk
- 1 thinly sliced apple
- 2 teaspoons each of cinnamon and maple syrup
- 1 cup of unsweetened apple sauce
Directions
- On a medium saucepan, combine the oats, almond milk, cinnamon, and maple syrup. Heat on low flame until most of the milk is absorbed.
- Add the applesauce and stir well.
- Wait until all the milk and applesauce are absorbed (might take some 20 minutes).
- Remove from heat and serve.
This is one oatmeal recipe for weight loss. It boosts your metabolism and aids in your weight reduction efforts. Add it to your daily diet to enjoy the wonderful oatmeal benefits.
Cici, a blog writer and food fanatic, shared her individual experience and exactly how she suches as to cook numerous oatmeal recipes. She states going on a college trip and preparing a quick breakfast for the following day. She mentions in her blog post, "I brought along some completely dry oats and made Gloriously Cosy Oatmeal in this glass mug, in the hotel space, at 10:00 pm ( i ).” She further explains how she had other ingredients handy with her, “Yeah, I even brought almonds. I came prepared.” She then proceeds to talk about the recipe.
And now, we head to an important section…
Selection And Storage
Selection
Proper selection is essential to ensure that you get the maximum benefits from this cereal.
- It is advisable to buy oats in small quantities because this grain has a higher fat content than other grains and hence, goes rancid more quickly.
- Nowadays, oats are available in prepackaged containers as well as in bulk bins.
- While purchasing oatmeal, always look at the ingredients list on the packet to ensure that the product does not contain salt, sugar, or other additives.
- Always prefer to buy rolled oats or oatmeal from health shops.
- When purchasing from bulk bins, ensure that the bins are covered and free from debris and moisture. The store should have a good product turnover to ensure that the product is fresh.
Storage
Proper storage is also a vital factor to ensure that the product retains its freshness and flavor till it is used.
- Rolled oatmeal, like all other grains, should be kept in an airtight container to prevent moisture and vermin intrusion.
- It should be stored in a cool, dark cupboard for up to three months or refrigerated for up to six months.
- Oat bran has high oil content and therefore, should be refrigerated.
- Oat flour has a slightly longer shelf life in comparison to wheat flour as oats contain a natural antioxidant that discourages rancidity
- Oat flour should be refrigerated and used within three months. Ensure usage of your oatmeal within the expiry date stamped on the package.
And…
Any Other Uses Of Oats? And How To Cook?
If you are wondering how to eat oats, this is it. Oats are quite versatile and can be taken in both in prepared and raw kinds. Uncooked oats are instead challenging to eat, and cooking softens them. Additionally, you can achieve a softer appearance by saturating a cup of raw oat meal in two mugs of water and leaving it for 2 hours. This raw oat meal can be mixed along with water and taken in.
Given below are other tips for eating and cooking oats.
Eating
Steel-cut Oats: Taken into consideration most suitable for breakfast, these are primarily whole oat groats that have been steamed and reduced right into pieces. These non-flattened, steel-cut oats are crude. Thus, they can be soaked over night in hot water and prepared in the morning to make a pearly, chewy, whole grain breakfast. They can likewise be combined and are the most nourishing of oats.
Instant Oats: These are extensively readily available in stores in little packages and are taken into consideration the least nourishing due to sugar and additives. They have a flour-like consistency and are greatly processed, steamed, rolled, dehydrated, and toasted. Being very easy to mix, they can be prepared in a minute or more. Constantly favor ordinary immediate oats as the flavorful ones have a high material of sugar. Plain oats have actually added nutrients as they have been removed of their initial nutrients.
Oatmeal Bread: Prepared from oat flour, oatmeal bread is extremely nutritious and as good as regular toast. You can try making oatmeal bread at home.
Oatmeal Cookies: These yummy cookies are a perfect combination of taste and nutrition. They can be consumed with peanut butter or chocolate bits and make for a filling snack. They are a favorite of kids.
Oat Bran: This is basically ground oats with the husk still attached. It is difficult to digest and should be soaked before use. These are generally added to smoothies and are very fibrous and nutritious.
Cooking
Cooked oats are relatively sweeter than the uncooked ones. Different varieties of oats require different cooking methods and take different durations to cook.
Rolled oats take approximately 15 minutes whereas steel cut oats can be cooked in about 30 minutes.
Oat groats, being harder, require more time and water and can be cooked in 50 minutes. The best way is to add oats to cold water and simmer. They can be included in many dishes.
- Filling Meal or Snack: Oats can be added to your smoothies or green smoothie to make a filling meal or snack.
- Nutritious Breakfast: A piping hot bowl of oatmeal with fruits and nuts can be a tasty and nutritious breakfast.
- As A Soup Thickening Agent: Oat flour can be used instead of corn flour to thicken sauces and soups. It can be added while the soup is being heated so that it becomes thick. Breadcrumbs can be replaced with oats.
- Coating For Tofu: It can be used as a coating for tofu. Tofu can be dipped in milk and then in oatmeal and fried to make it more crispy.
- Making Of Pancakes Or Porridge: Oatmeal can be used to make pancakes or porridge. For this purpose, you can soak your porridge oats in the fridge overnight and eat it the next day straight away.
- As A Sprinkling Agent On Cereals: Oat bran can be sprinkled on your hot or cold cereal.
- Making Of Bread, Pastas, Or Muffins: You can use whole oats or oat flour to make bread or muffins. Being extremely flexible, oats can replace fast and processed foods and can be easily used in making pastas, muffins, and croissants.
And now, the fun part…
Fun Facts? Any?
- Oat is an annual grass, just like wheat.
- Besides being made into cereals, the second main usage of oats in food products is as oat biscuits.
- As per a survey, oats rank No. 1 amongst breakfast foods.
- October 29 th is the National Oatmeal Day in the USA.
- Almost 75 percent of US households were found to have oatmeal in their cupboards.
- The most popular oatmeal toppings are milk, sugar, and fruit.
TriviaThe Whole Grains Council (USA) designated January as “National Oatmeal Month,” the month in which the most oats are bought in the year.
Also…
I Am Wondering If Oats Have Side Effects Too
Though oats are safe for most people (pregnant and breastfeeding women included), they can cause gas and bloating in some people. Applying oats to the skin can also cause breakouts. A couple of other side effects include:
- Might Block The Intestine
If you have difficulty in chewing, avoiding oats is best. Poorly chewed oats can block the intestine and cause issues.
- Digestive Issues
Avoid consuming oat products if you have any digestive ailments. They might get aggravated in some people and cause digestion issues. Consult your doctor.
Infographic: 6 Ways Oats Can Improve Your Skin, Hair, And Health
Oats are a popular treat that offers a large range of health and wellness advantages varying from weight management to eliminating loss of hair and healthy and balanced skin. We have actually assembled the 6 means oats will boost your health and make a superb enhancement to your diet. Take a look at the infographic below to recognize more!
Illustration:
Get the high-quality PDF version of this infographic.
Oatmeal is one of the healthiest breakfast options. It is abundant in fiber and minerals and can successfully improve cardiovascular health, bone health and wellness, and resistance, reduce cancer cells danger, handle high blood pressure and irregular bowel movements, aid in weight management, and increase energy. Oats additionally aid take care of acne and dry skin and help moisturize the skin-- and address hair issues like dandruff and loss of hair. However, they might intensify digestion ailments in a few. Therefore, care is recommended. Try any of the tasty recipes mentioned over to appreciate oats in a healthy method.
Frequently Asked Questions
Is oatmeal gluten-free?
Usually, yes. It is safe for people with gluten intolerance. But if it is a pack of oats that is commercially processed or contaminated, it might contain gluten.
Can you eat raw oats?
Yes, yet it is better you do not eat them completely dry. Because oats are abundant in fiber, consuming them dry can trigger intestinal tract concerns. You can put milk over raw oats and even blend them in water. Though dry oats contain greater focus of some nutrients, it's far better to consume them with a fluid.
What is the best time to eat oats?
Most people prefer oats for breakfast, but you can have them whenever you want to.
Does microwaving oatmeal affect its glycemic index?
No, it won’t.
How much oatmeal can you eat in a day?
A cup of cooked oatmeal (or about 6 ounces) can be safely consumed every day.
What’s the healthiest oatmeal?
Oat groats are considered the healthiest oatmeal. They are processed whole oat kernels that are rich in micronutrients, antioxidants, and dietary fiber.
What is healthier: oatmeal or eggs?
This depends on what nutrient you are looking for. While eggs contain a higher amount of protein, oatmeal contains more fiber ( 35 ), ( 36 ).
Why am I hungry after eating oatmeal?
While oat meal is high in fiber and healthy protein that are known to promote satiation, it alone might not suffice. You can also include fat (the excellent fats) to your oat meal to make it much more wholesome. Including other fulfilling components like peanut butter or nuts to your oat meal might help.
Which is better: oatmeal or Cheerios?
is healthier as it contains a higher concentration of protein (16.9 g over Cheerios’ 7.41 g) and beneficial dietary fiber (10.6 g over Cheerios’ 7.4 g) ( 36 ), ( 37 ).
Key Takeaways
- Oat fiber can induce fullness while lowering cholesterol and controlling blood sugar levels.
- Additionally, antioxidants, which can help prevent cellular damage and reduce the risk of chronic diseases, are abundant in oats.
- Oats can also strengthen the immune system and enhance skin health.
- Oats are edible in many different forms, such as oatmeal, granola, and baked products.
- For the best health benefits, choose whole, minimally processed oats instead of processed or quick oats.
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