All about: Oats
Oats Nutrition
Oats are a whole grain meaning that it contains the entire grain seed, the outer bran layers, the germ and the endosperm. The outer bran layer is where most of the fibre is housed, the germ contains some fats, vitamins and minerals while the endosperm contains the carbohydrates. There are two different types of fibre, soluble and insoluble and oats are a great source of soluble fibre. Soluble fibre is beneficial for health because it helps to lower cholesterol levels, manage blood sugar and promote satiety. As a whole grain, oats not only contain health promoting fibre but also contains a number of vitamins and minerals as well. Oats are high in the B vitamins thiamin and riboflavin, Vitamin E, Iron, Magnesium and Selenium. Oats are also high in protein. 1 cup of cooked oats contains 4g of fibre, 6g of protein and 2g of Iron.
As you know, there are a many varieties of oats out there. Oat bran, rolled oats, quick oats, instant oats and steel cut oats. The different types of oats are similar when it comes to their nutrient profile, what changes however is their glycemic index, in other words how the oats impact blood sugar. Rolled oats and steel cut oats have the lowest glycemic index when compared to quick oats and instant oats and have less of an impact on blood sugar levels. Oat bran is also a bit different from the other types of oats listed above as it is the outer layer of the oat grain, this outer layer is where most of the fibre is housed, therefore oat bran is very high in fibre, 6g for 1 cup (cooked).
The other thing that sets the different types of oats apart from each other, is how they are processed and if other ingredients are added before packaging. You can find oats with a variety of flavours added, including added sugar, that require very little prep at meal time. It is best to limit these types of oats mostly because of the artificial flavourings and amount of sugar added. Choose unflavoured oats and add your own flavourings when cooking (cinnamon, unsweetened cocoa, shredded coconut, dried fruit, nutmeg, fruit, applesauce, mashed banana, the options are endless!)
Oats are naturally gluten-free however they can be contaminated with other gluten containing grains in fields before harvesting or once harvested and being processed. Choose certified gluten free oats, this will be indicated on the package.
How to prepare and eat oats?
The different varieties of oats all cook differently. Depending on how much they have been processed. Instant and quick oats cook in just 1 -2 minutes while rolled oats may need 5 minutes and steel cut oats requires up to 30 minutes to cook through. Each variety also requires a different ratio of liquid to oats. Follow instructions on the label to ensure you are preparing the oats as suggested. You can use milk, plant based milk or water to cook oats. Cooking oats in milk or plant based milks will increase the calories and nutritive value of the oats, something to consider when feeding kiddos!
If you don’t have time to prepare rolled or steel cut oats in the morning, prepare them the night before or in a big batch on the weekend. Reheat with additional milk or water in the morning. You could also try overnight oats or muesli for a quick breakfast.
How to enjoy oats?
Use in place of breadcrumbs in recipes for meatloaf and meatballs, burgers or veggie burgers
Prepare ahead of time as overnight oats or muesli
Grind into flour and use in baked goods, can replace up to 1 cup of whole wheat flour in most muffin recipes
Bake into a crunchy granola
Cook it up into a creamy porridge
Add to favourite muffin, cake, loaf, pancake, waffle and cookie recipes
Bake it into a casserole or baked oat cups for a quick, delicious breakfast
Here are a few of my favourite recipes from my favourite food blogs …
Check out the Recipe section on this site for more recipes using oats such as: high fibre chocolate bites, oat crumble bars with cranberry chia jam, apple carrot oat squares, granola, chocolate cashew energy balls, baked oatmeal with banana and blueberries, strawberry rhubarb oat muffins, chocolate coconut oatmeal cookies and Summer stone fruit and berry crisp.
Oats happen to be one of my all time favourite recipes. I love it as porridge in the morning with simple toppings like banana or cooked apples or mixed into my favourite muffin or pancake recipe. I love it because it can be prepared in a number of very delicious ways and it is super nutritious!