Oatmeal has been around for years and is often perceived as the breakfast of punishment. Consumers may begrudgingly eat it when they know their cholesterol is high or when it’s just too cold outside for cold cereal. This inexpensive grain has a lot going for it beyond cholesterol reduction. And when doctored up, it can be quite delicious according to Food and Health Communications.
From the tall cylinder of rolled oats to the sweetened packet of instant oats, oatmeal comes in all shapes and sizes. Here are just a few popular varieties.
Steel cut oats are aptly named because they’re produced by chopping groats (hulled oat grains) into small pieces using a steel blade. This method keeps each part of the grain (the bran, endosperm and germ) primarily intact, which helps to retain most of its nutrition. Steel cut oats may also be called pinhead oats, Scottish or Irish oats. These take longer to cook than other varieties of oats.
Rolled oats are a bit more processed than steel cut oats. These are steel cut oats that have been cut a few more times, then steamed and rolled flat. These are often called “old fashioned oats”.
Instant oats or quick oats are groats that have been steamed then rolled into very small pieces. These are the most processed form of oatmeal and are commonly sweetened and sold in packets for convenience. They tend to contain more sodium and sugar than other varieties.
Oatmeal has multiple health benefits, though most consumers associate it with cholesterol reduction. In addition to beta-glucan, a fiber in oatmeal that reduces cholesterol, oatmeal has been found to alter gut microbiota which aids in the reduction of LDL cholesterol.
Oatmeal may also play a role in weight control. In an NHANES study in children aged 2 to 18, consumption of oatmeal was linked with improved nutrient intake, better diet quality, less central fat deposition, and obesity. New research is looking into the anti-inflammatory properties of oats.
How to enjoy more oats: There are a number of different ways to enjoy oatmeal. Here are a few to try:
. Combine ½ teaspoon each of cinnamon and turmeric, 1 Tablespoon ground flax and 1 cup water to ½ cup rolled oats. Microwave for 2 minutes then drizzle maple syrup over the top of the cereal.
. Use rolled oats in homemade granola, muffins, pancakes, or scones.
. Try homemade energy bars using rolled oats, nuts, seeds, and dried fruit.
. Make a large batch of steel-cut oats and freeze a few servings for later.
. Try overnight oats using ½ cup rolled oats, ½ cup Greek yogurt, and a ½ cup frozen fruit in juice. Stir together and store in the fridge for breakfast the next day. Optional: stir and top with raisins, sunflower seeds, chopped nuts, or toasted shredded coconut before serving.
. Use rolled oats in place of breadcrumbs in meatloaf, burgers, or meatballs.
. Top your breakfast oats with almond slivers, dried fruit, or peanut butter.
Be creative and enjoy more oats.
