
Oats were once thought to be weeds. Now, they’re used from all things from common morning oatmeal to skincare routines. Oats are a popular breakfast staple and for good reason. Packed with essential nutrients, they’re an excellent source of fiber, vitamins and minerals.
The soluble fiber beta-glucan found in oats can help lower cholesterol levels, reducing the risk of heart disease. Fiber also promotes healthy digestion, preventing constipation and maintaining regularity. Furthermore, fiber helps you feel fuller longer, making oats a great choice for those trying to manage their weight. The soluble fiber in oats has been linked to lower LDL (bad) cholesterol levels. Studies suggest that eating oats regularly may help reduce the risk of heart disease by improving lipid profiles, regulating blood sugar and lowering blood pressure. Oats have a low glycemic index, which means they cause a slower, more gradual increase in blood sugar levels. This can be especially beneficial for people with diabetes or those trying to maintain stable energy levels throughout the day. The high fiber content slows down the absorption of sugars, preventing blood sugar spikes.
Oats contain a unique group of antioxidants called avenanthramides, which have anti-inflammatory and anti-itching properties. These antioxidants help combat oxidative stress in the body, which is linked to chronic diseases and aging.
There are different types of oats with different cooking methods and slightly different nutrient profile:
Steel-cut oats: whole oat groats that have been chopped into pieces. They have a chewy texture and take longer to cook, usually around 20-30 minutes. Steel-cut oats work best for hearty breakfasts, when you want a chewy, textured oatmeal or in recipes like overnight oats or oatmeal bars.
Old-fashioned rolled oats: steamed and then flattened oats. They cook more quickly than steel-cut oats—about 5-10 minutes—and offer a good balance between texture and ease of preparation. Rolled oats are ideal for traditional oatmeal, granola, cookies and even smoothies.
Quick-cooking oats: pre-cooked and then flattened into thinner flakes, allowing them to cook in about 1-2 minutes. They are convenient but tend to have a softer, mushier texture.
When shopping for oatmeal, here are a few tips to ensure you’re choosing the healthiest option:
Look for Whole Grains.
Always opt for oats that are labeled as “whole grain” to get the maximum health benefits. This ensures you’re getting the full nutritional profile of oats.
Choose Low or No Sugar.
Many instant oatmeal packets contain added sugars and artificial flavorings. Always check the ingredient list and opt for plain oats, and add your own natural sweeteners like honey, maple syrup or fruit.
Avoid Added Preservatives.
Steer clear of oatmeal brands that contain a long list of preservatives, artificial flavors or colors. The simpler the ingredients, the better.
Oats are not only a delicious breakfast option, but a powerhouse of nutrients that support heart health, digestion and weight management. Understanding the different types of oats and their uses in recipes will help you make the most of this versatile grain. When shopping, remember to look for whole, unprocessed oats with minimal added sugars or preservatives to maximize health benefits.
Raspberry Chia Seed Oat Bar Recipe
These oat bars are a perfect chewy and refreshing snack packed with antioxidants from the deep colored raspberries. Between the raspberries, chia seeds and oats, this recipe is packed with fiber that’ll help keep you full until your next meal.
Serves 4
Difficulty: Easy
Prep time: 20 minutes
Total time: 60 minutes
Ingredients:
- 2.5 cups raspberries
- 2 Tbsp. chia seeds
- 2 Tbsp. honey
- 1 3/4 cups flour
- 1.5 cups old fashioned rolled oats
- 1 tsp. baking powder
- 1/2 tsp. salt
- 1/4 cup honey
- 3 Tbsp. Vegetable or canola oil
- 2 Tbsp. Brown sugar
- 1/2 cup almond butter
- 2 tsp. Vanilla extract
Instructions:
- Preheat oven to 350F and line a 10×10 or 12×8 baking pan with parchment paper.
- In a bowl, mash raspberries, chia seeds and 2 tbsp. Of honey using a fork or whisk and set aside.
- In a large bowl, combine flour, oats, baking powder and salt.
- Add remaining honey, vegetable oil, brown sugar, almond butter and vanilla extract. Stir until well-combined.
- Reserve 1 cup of dough. Flatten the remaining into baking pan, pressing firmly to form the foundation of the bars.
- Spread raspberry mixture over top of uncooked crust.
- Crumble the remainder of dough evenly over top of filling. Bake for 40-45 minutes or until golden brown.
- Let cool, cut into squares and enjoy! Store refrigerated.
Oat and Banana Blueberry Pancakes
This pancake batter consists of only five ingredients and is easily made in a blender. The bananas add natural sweetness while the oats taken for a ride in the blender serve as flour. Blueberries and lemon zest add refreshing elements and are a perfect flavor combination in this breakfast treat. Serve these thin pancakes with your favorite fresh cut fruit and a dollop of Greek yogurt.
Serves: 2
Prep time: 10 minutes
Total time: 30 minutes
Difficulty: Easy
Ingredients:
- 1 banana
- 1/2 cup old fashioned oats, uncooked
- 1 egg
- 1 cup milk
- ¼ cup blueberries, halved
- ½ lemon, zested
Instructions:
- Combine all ingredients except lemon zest and blueberries in blender. Add blueberries to the batter and stir.
- Heat a nonstick pan over medium heat and spray with oil.
- Pour 1/3 cup of pancake mixture into pan and let cook or 2-3 minutes or until golden brown, flip and cook for 1 minute on the other side. Top with lemon zest.
- Serve with fresh cut fruit and a dollop of Greek yogurt.
Mango Oat Smoothie
This smoothie is naturally sweet and creamy from mango and banana. The oats add a subtle nutty flavor and contribute to a more filling and nourishing smoothie. The toasted coconuts add a nice visual element and perfectly complements the mango flavor.
Serves: 2
Difficulty: Easy
Prep time: 10 minutes
Total time: 10 minutes
Ingredients:
- 1 cup mango, frozen
- ½ banana, frozen
- ¼ cup old fashioned oats
- 1.5 cups milk
- 1 scoop protein powder, optional
- 1 Tbsp. toasted coconut flakes
Instructions:
- Add all ingredients to blender except the toasted coconut. Blend until smooth.
- Serve in a glass and top with toasted coconut flakes.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.
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