I know you probably already have oats in your pantry. Who doesn’t, right? However, chances are you’ve been underutilizing this amazing ingredient. But before we talk about all the possibilities you’ve been overlooking, let me explain why you should include oats more often in your diet.
Oats are considered a whole grain, and fortunately, processing does not strip away their germ or bran, meaning that they usually retain their high contents of fiber and nutrients. Nevertheless, you may want to stay clear of instant oatmeal. Even though they seem convenient and harmless, these varieties are usually packed with sugar, salt and other additives.
Oats are nutritional power houses. They are a good source of selenium (a trace mineral that works as an antioxidant), phosphorous (a mineral associated with bone health), magnesium (a mineral related to bone and muscle health), and zinc (a trace mineral fundamental for wound healing and growth). Oats are also rich in fiber which promotes digestive health, may help with weight management, and is associated with lower cholesterol levels. Furthermore, the large amount of viscous fiber found in oats, slows down glucose absorption, which contributes to better blood sugar stabilization, reducing the risk for diabetes type 2.
In addition, antioxidants and phytochemicals found in oats seem to have a cardio-protective effect, reducing one’s risk for heart disease. These substances have been also linked to improved immune function and reduced risk of developing certain types of cancer (such as colon and breast cancer).
And even though, oats contain a small amount of gluten, they seem to be well tolerated by patients with Celiac disease and gluten sensitivity.
Besides all the nutritional qualities, oats are also a very versatile ingredient. Of course, the first thing that comes to mind when you think of oats is oatmeal, but there are so many other ways to incorporate them in your diet (and I’m not referring to granola). Try grinding old fashioned oats in a food processor, using the flour for baking. Add it to any batter (such as breads, pancakes and cookies) to improve the nutrient profile of your meal. You may also replace breadcrumbs with oat flour in meatballs or meatloaf recipes. Or use it to crust your chicken. Oats also go well in soups or as side dishes, such as a pilaf. I also like to add oats to my smoothies. My favorite recipe is: blend one banana, 2 tablespoons of rolled oats, 1 tablespoon of peanut butter, and 1 cup of almond milk.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
“Oats – January Grain of the Month.” Available at Available at http://www.wholegrainscouncil.org/whole-grains-101/oats-january-grain-of-the-month . Accessed in November 2012.
“Oats – The Worlds Heathiest Foods.” Available at http://www.whfoods.com/genpage.php?tname=foodspice&dbid=54#nutritionalprofile. Accessed in November 2012.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.
Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.