Honestly, what can’t oats do? Never have I ever met an ingredient so versatile. Let’s dig into the oat facts and snack recipes!
Health benefits of eating oats
Yes, oats are super good for you! As a nutrition professional, I’m all about an easy, healthy breakfast situation. I like to pair oatmeal with a source of protein and fat like eggs or nut butter to help balance blood sugar and provide staying power! Oats are…
a complex carbohydrate packed with filling fiber and energizing B vitamins packed with micronutrients like manganese (190% of daily value in ½ cup), iron (20%), phosphorus (41%), magnesium (34%) and zinc (20%) associated with prevention of heart disease, digestive disease and diabetes packed with beta-glucan soluble fiber which improves the diversity of the gut, aids in constipation, and increases satiety associated with lowering LDL and total cholesterol packed with 6g plant protein in ½ cup a good source of disease-fighting phenolic compounds
Different types of oats
There are three main varieties of oats you find in stores, which all come from the oat groat. Harvesting oats involves removing the inedible outer hull. What’s left is the oat groat! Each type is further processed to make it cook faster. While oats don’t vary in their nutrition profile, instant oats are digested more quickly and therefore have a higher glycemic index and impact on blood sugar than rolled or steel cut.
Oat groats are the whole oat kernel with the hull removed. Steel cut (or Irish) oats are the oat groats chopped into pieces using steel blades. They take the longest to cook and have a chewy, dense texture. They take longer to digest and may keep you fuller longer. This type is great for breakfast in overnight steel cut oats but not ideal for cookies, bars and muffins. Rolled (or old-fashioned) oats have been steamed and flattened into flake-like pieces. These are ideal for muffins, cookies, granola, and grinding into oat flour. Quick oats are steamed for even longer to absorb more liquid and reduce cooking times. They work well in some muffin and cookie recipes. Instant oats are further steamed for the shortest cooking times. They’re the thinnest and most processed oat variety. Lots of instant oats come in microwave-ready packets with flavors and sugars added.
Are whole grain oats gluten free?
Oats are naturally 100% whole grain. While oats don’t inherently contain gluten, they’re often cross-contaminated with gluten and therefore are not certified gluten free. If you have Celiac or a gluten intolerance, consider using certified gluten free oats.
Time for the recipes!
