What is Oats? Health Benefits and Easy Recipes
Oats are one of the first foods that come to everyone’s minds when they think of healthy food for breakfast. Oats are easy to prepare, comforting, and quite versatile, but not many people know much about their origins, their popularity, or what really makes them so good for you. In the post below, we will look at the history of oats and their health benefits, along with some delicious ways to enjoy them.
What Are Oats?
Oats are whole grains that derive from the cereal plant called Avena sativa. After being harvested, oats undergo minimal processing to keep their natural nutritional status as much as possible. When oats are processed, there are four different types:
- Whole oat groats are the least processed, consisting of the oat grain with only the outer husk removed.
- Steel-cut oats are oat groats that are chopped into smaller pieces, creating a chewy texture after cooking, and this process incorporates more of the oat into the final product.
- Rolled oats, also referred to as old-fashioned oats, are oat groats that are steamed and flattened so that they can be prepared faster in broth or are versatile for baking.
- Finally, instant oats are faster than rolled oats, as they pre-cook them and finely roll them for quick use.
Regardless of the type of oats, they are exceptionally high in fiber, protein, vitamins, and minerals, making oats a great everyday nutritional option for your meals.
History and Origin of Oats
The history of oats runs thousands of years. Oats were first cultivated around 1000 B.C. in parts of Europe, but they were initially grown as a weed in the crops of other cereals like wheat and barley. Eventually, people realized how hardy oats were and could do well in cold, damp climates where other grains struggled to grow and this allowed oats to be widely adopted as a staple in the diets of Scotland, Ireland, and throughout Northern Europe. Traditional Scottish porridge, for example, has been eaten for breakfast for centuries.
By the 19th century, oats were widespread in the world and commonly used for breakfast in the form of oatmeal and porridge. Currently, oats are one of the most eaten and researched grains and have many known advantages for health.
Fun and Fascinating Facts About Oats
- Oatmeal refers to the whole grain and the porridge made from the grain.
- Oats were once viewed as feed for animals until humans began eating them and recognized their healthy classifications.
- People from Scotland have been holding oatmeal competition events for many years, to see who can make the best porridge.
- Oats are naturally gluten-free but can be contaminated in the manufacturing process—if you’re gluten intolerant, look for gluten-free certified oats.
- Oats were included in soldiers’ rations by the U.S. Army during World War II because of their longevity and energy value.
- Oats were one of the first scientifically proven foods to lower cholesterol.
Health Benefits of Oats
1. High in Fiber
Oats are a great source of beta-glucan, a soluble fiber which is shown to help lower cholesterol and is beneficial for gut health. Oats also help you feel satisfied longer, helping with hunger management.
2. A Heart-Healthy Grain
Regular oat consumption is associated with lower LDL cholesterol and improved markers of heart health.
3. Energy Released at a Steady Rate
The carbohydrate in oats is complex, and so digests slowly, providing a sustainable source of energy for the morning (which is ideal for those whose mornings are busy).
4. Helps Regulate Blood Sugar
Oats also are low glycemic index, which will help regulate blood sugar and promote lower insulin levels following consumption of oats.
5. High in Micronutrients
Magnesium, iron, zinc, phosphorus, and B vitamins — all play critical roles in energy production, muscle function, and overall health and wellness
6. Helps With Weight Control
The combination of fiber and protein that oats provide is great for a meal that helps people cut-back on unnecessary snacking between meals.
Delicious Ways to Enjoy Oats
Oats are one of the most versatile foods you can cook with, swapped for sweet or savory use, hot or cold, or even used in a baked item for snacking. Here are some tasty ideas to consider:
1. Traditional Oatmeal
Cook rolled or steel-cut oats in milk or water until creamy. Then, add your favorite toppings, such as a banana, apple, or berry, and perhaps some honey on top. Add a dash of cinnamon or a spoon of Peanut Butter for extra flavor. Simple, warm, and fulfilling!
2. Oat Smoothie Booster
Put a few spoonfuls of oats into your morning smoothie! The oats will thicken up the smoothie and provide fiber and slow-digesting carbs that aid with keeping you full and energized! Oats work great in smoothies made with anything banana, cocoa, or berry-based.
3. Savory Oat Bowl
Oats don’t have to be sweet! Prepare oats in vegetable broth, and add sautéed veggies, a poached egg, or even small cubes of paneer. A warm, comforting meal full of protein — this is great for lunch or dinner!
4. Baked Oat Cups or Bars
Combine oats with mashed banana, milk, a little honey, and nuts or chocolate chips. Baked, these oat mixtures can be made into snack bars or muffins—making for a nutritious midday snack or healthy dessert!
5. Oats in Indian Recipes
Another simple way to eat more oats is to add them into traditional recipes like upma, chilla, or dosa batter. Oats can be easily added into these traditional dishes to lighten them up while still adding nutrition and fiber.
That’s it!
Oats are one of those unique foods that provide a nutritional, tasty, and convenient option to your meal. Rolled or steel-cut oats can be incorporated into any meal, and even used as a simple convenient option instead of traditional oatmeal.
Whether you want a quick breakfast, a nutritious snack, or a filling lunch option, oats are a great option that provides you with steady energy, flavor, and nutrition with every spoonful.
So next time you think about skipping breakfast, just remember—eating a bowl of oats can help set the tone for a strong, healthful day. Explore our community on Instagram.
