Oatmeal has long been a staple breakfast food for many people, and for good reason. This nutritious cereal made from whole-grain oats provides a range of health benefits.
Made from whole-grain, oats are rich in complex carbohydrates, fibre, protein, and a range of vitamins and minerals. On average, one cup of cooked oatmeal provides about 4-6 grams of protein, 3-4 grams of fibre, and significant amounts of iron, magnesium, phosphorus, zinc, and B vitamins. Oatmeal is also low in fat and sodium. In this blog, we'll explore the various types of oatmeal and the specific health benefits associated with each.
Rolled oats, also known as old-fashioned oats, are the most commonly consumed type of oatmeal. They are made by steaming and rolling whole oat groats into flat flakes. Rolled oats have a chewy texture and are typically used in recipes such as oatmeal cookies, granola bars, and overnight oats.
Health Benefits: Rolled oats are a good source of soluble fibre, particularly beta-glucan, which has been shown to help lower cholesterol levels and promote satiety.
Steel-cut oats, also known as Irish oats, are made by cutting whole oat groats into small pieces using a steel blade. They have a hearty, chewy texture and take longer to cook than rolled oats. Steel-cut oats are commonly used in oatmeal bowls and sometimes savoury dishes such as soups and stews.
Health Benefits: Steel-cut oats have a low glycemic index and are rich in fibre, protein, and various vitamins and minerals, making them an excellent choice for managing blood sugar levels and promoting satiety.
Instant oats, also known as quick oats, are made by rolling oat groats into thin flakes and steaming them for a shorter period than rolled oats. They cook faster than rolled or steel-cut oats and have a softer texture.
Health Benefits: While instant oats are a convenient option, they have a higher glycemic index and lower fibre content than rolled or steel-cut oats, making them less effective in managing blood sugar levels and promoting satiety.
Oat bran is the outer layer of the oat groat that is removed during the processing of rolled or steel-cut oats. It is high in fibre and protein and has a finer texture than other types of oatmeal. Oat bran is often used as a supplement in baking or added to smoothies and other drinks.
Health Benefits: Oat bran is particularly rich in soluble fibre, which as previously mentioned, has been shown to help lower cholesterol levels and support healthy bowel movements. Oat bran also has a low glycemic index.
In conclusion, oatmeal is a nutritious and versatile breakfast food that can be enjoyed in a variety of forms. Rolled oats, steel-cut oats, instant oats, and oat bran all have unique textures and cooking times, making them suitable for different dishes and preferences. By incorporating oatmeal into your diet, you can reap the many health benefits associated with this whole-grain cereal.
Here's one of my favourite ways to enjoy oats! 🤗
OATMEAL WITH BANANA AND BERRIES
1 1/2 cups of Rolled oats, dry
1 1/2 cups of Water
1 1/2 cups of Milk, fat-free (skimmed) (or plant
1 medium Banana (s) (sliced)
1 tsp of Cinnamon
1 tsp of Vanilla extract, pure
1 cup of Blueberries
1/2 cup of Walnuts (toasted; or pecans)
2 tsp Maple syrup (optional)
In a small/medium pot, combine your oats, water, milk, cinnamon, and vanilla extract. Cover the pot and bring it to a boil.
Once boiling, reduce heat to low and simmer, covered, occasionally stirring, until oats are cooked, and oatmeal has thickened (approximately 5 minutes.)
Remove from heat and let sit, cover for a few minutes.
Separate oatmeal into 4 bowls, and top with fresh berries, nuts and banana slices
Sweeten with maple syrup, optional. Serve immediately and enjoy!
Source: Eating Healthy For Your Heart: An Essential Guide for the Nutrition Management of High Blood Pressure and Dyslipidemia - Mandy Megan Conyers-Smith, MScCN, RD