Oats are simple ingredient and so very much popular. They have many health benefits and
variety of usage. They can play role as main ingredient in dish or a perfect addition too many
meals.
Let’s shortly explore what are they, different types of oats and the benefits they own.
Oat grow in fields just like barley and wheat. They come from Avena Sativa plant, which is
type of cereal grain. They are the kernel or seed of Avena Sativa plant and protected by a
tough outer shell or husk, which is undigestible material known as oat fiber. This part is
removed during the initial processing of the grain. Inside the exterior husk is the oat groat,
where whole grain oats come from.
TYPES OF OATS – overview
There are different types of oats, based on way they were processed after harvesting (cut, cooked, ground or flattened into flakes). The processing affects the final cook time and their potential of usage.
GROATS is a whole kernel of grain, with its outer husk removed. They are least processed and highest in fibre, but also need more time to cook.
STEEL CUT OATS are groats that have been cut in half. They have chewy texture and take a little less time to cook as groats.
ROLLED OATS or whole oats are groats that have been steamed and flattened. They take way less time to cook, with creamier texture and nutty aroma.
QUICK OATS are processed similar to rolled oats, the pieces were fragmented into smaller pieces which means even less cooking time. They have same flavour as rolled oats, however the texture is way creamier as by rolled oats.
INSTANT OATS are most processed form of oats. The main difference between regular oats and instant oats is that they are fully pre-cooked. As a result, they are prepared very fast. The texture will come out very soft and mushy.
OAT FLOUR is the raw oat germ, with the oat bran removed and ground into a fine powder.
OAT MILK consists of steel-cut oats or whole groats that are soaked in water, blended, and then strained with a special nut milk bag.
OAT BENEFITS - overview
We can easily say they are among healthiest grains on Earth. Their nutrient composition is
well-balanced. They are a great source of carbs, hight quality protein (with a good balance
of essential amino acids) and important vitamins, minerals, fiber and antioxidants.
Oat CHO (carbohydrates and water) are very important for physical activity to provide
energy. This makes oats perfect pre-workout snack that will push your body to elevate the
efficiency.
ANTIOXIDANTS as avenanthramides which may help lower blood level pressure levels by
increasing the production of nitric oxide (helps widen blood vessels and leads to better
blood flow), have anti-inflammatory and anti-itching effects.
BETA GLUCAN is a type of powerful soluble fibre which helps reduce cholesterol and blood
sugar levels, promotes healthy gut bacteria and increase feeling of fullness.
SKIN IMPROVEMENT – restoring dry skin, reducing irritation, fighting inflammation,
improve appearance, and fight skin conditions like atopic dermatitis and eczema.
LOWER RISK OF DEVELOPING COLON CANCER – oats contain Avenanthramides, which
are type of antioxidant that helps slow cell mutations. The bran or germ in oats are also
rich in in vitamin E, copper, selenium, and zinc, which are anti-carcinogenic compounds.
BOOST IMMUNE SYSTEM – the beta-glucan stimulates the functioning of white blood
cells, which fight infections in the body. It enhances the activities of other immune cells
(neutrophils, macrophages, natural killer cells) which help your body to get rid of
parasites, bacteria, viruses and fungi.
BETTER SLEEP – tryptophan, an amino acid that your body uses to produce melatonin
(sleep hormone that regulates your body’s sleep-wake cycle). Magnesium and calcium
also promote good quality sleep.
Now that you know a little bit more about oats, try to incorporate them more in
your meals to get their amazing benefits and enjoy them in various yummy meals.
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