Oatmeal is a very popular breakfast food that consists of oats and a liquid, such as water, cow’s milk, or plant-based milk are full of nutrients. Oatmeal’s are 100% grains, high in antioxidants and fibre. It’s gluten free and vegan friendly. The most common staple food eaten as breakfast. A whole oat contains three main parts of a seed: the endosperm, cereal germ, and bran.
Oats are steamed, flattened, and sliced in different ways, producing the several types of oats available. They are a great source of important vitamins, minerals and helps weight loss, lower blood sugar levels and a reduced risk of heart disease. The consumption of oatmeal is one of the key ingredients to a healthy diet. Oats are a complex carbohydrate and it will keep you feeling full longer than simple carbohydrate. They are packed with good proteins and comes in a variety of delicious flavours.,
TYPES OF OATS
There are different types of oat which includes;
- Rolled Oats
- Steel Cut Oats
- Groat Oats
- Instant Oats
- Quick Cooking Oats
- Whole Oats
Rolled oats are whole grains rolled, steam and pressed flat with a steel roller. It can be prepared thin like a flak. Instant oat is very quick to make, and could be gummy or mushy. It’s best served as breakfast with some fruit toppings. The nutritional value is still the same but the texture changes during the process.
STEEL CUT OATS
Steel cut oats are whole grains cut up by steel blades into smaller pieces like that of rice grain and it’s not rolled and best eaten as cereal for soups, meat loaves and stuffings. It’s easier to cook with a bit chewy texture and water easily penetrate through it when cooking.
INGREDIENTS FOR MAKING OATMEAL
1/2 cup oats
1 Cup water or milk
PREPARATION OF OATMEAL
Boil water or milk and salt.
Cook about 5 minutes over medium heat; stir occasionally.
Add any topping of your choice
BENEFITS OF OATMEAL
This cereal that is commonly eaten as a breakfast option comes.
- Oats have a low glycemic index
The high fiber content helps regulate blood sugar levels. Also, oats being rich in fiber, are digested slowly. Foods that are digested quick can cause quick blood sugar spikes making it difficult to manage blood sugar spikes. As per one study, oatmeal can also reduce insulin dosages.
- Improve Immunity
The beta-glucan in oatmeal can enhance your immunity levels. A majority of immune cells in your body have special receptors that are designed to absorb beta-glucan. This kicks up the activity of the white blood cells and protects against disease. Oats are also rich in selenium and zinc that play a part in fighting infections.
- It Controls Weight
A recent study published in the Journal of the American College of Nutrition found that oats help stave off hunger. Study participants experienced longer periods of fullness compared to a breakfast of ready-to-eat cereal with the same calories.
- It Lowers Blood Pressure
Adding whole grains as part of a healthy diet is just one way foods can help reduce blood pressure, which is important because high blood pressure can lead to strokes.
- Oats are Gluten-Free
What many people might not know is that oats are inherently gluten free, but may come in contact with wheat, rye and barley at the farm, in storage or during transportation said Kristin Harris, Ph.D., Senior Principal Scientist at Quaker. So it’s best to look for specially marked gluten-free oats if you have a gluten allergy or sensitivity.