Benefits of Oatmeal: Food science, nutrition, and oatmeal recipes

Monica Salafia, RDN
May 8, 2017
3 min read

What makes oats a ‘Whole Grain’

Oats are a hearty whole grain. They almost always have the bran and the germ intact. Bran and germ are the parts of a grain that provide fiber. In other grains they are refined away leaving only part of the kernel. So ‘whole’ grain means the whole part of the kernel is there.

How are oats sold in stores?

Oats are sold in a variety of ways. Steel cut oats are little pieces of the kernel. Old-fashioned rolled oats are steel cut oats that have been cut into smaller slices and flattened. Old-fashioned rolled oats are my favorite. Next in line is quick cooking oats. Quick cooking oats are old-fashioned oats that are cut into pieces. They cook quickly because more surface area is exposed. Instant oats are quick cooking oats and other ingredients that help the grains gelatinize faster.

Food Science! How do oats cook?

Gelatinization is the process starches inside the oats swelling up. Amylose (a carbohydrate) inside of the oats travels into the liquid used to cook the oats and so the liquid thickens up. This is why overnight oats are more water-y than oats cooked in hot water. The oats swell up but the amylose doesn’t travel into the water to thicken it up.

How to make oatmeal taste good

If you asked me what my top 3 favorite foods were, oatmeal would definitely make it to the list! It’s a naturally sweet grain that pairs wonderfully with any fruits, nut, seed, spice, extract you can think of and is ridiculously good for you. If you’re not on the grain train, then there is probably no convincing you but facts are facts. Nutrition is a science. The science says whole grains are freakin’ good for us.

Nutrition

There are 5 grams of fiber In just ½ cup of oats. In a large study (NHANES) thousands of women were followed to determine the effects of fiber intake on breast cancer. The results? Every increase of 10 grams of fiber lowered risk of breast cancer by 5%-13%. Those results were significant, in other words it wasn’t just by chance!

More support for the whole grains is the fact that fiber called beta-glucan in oats significantly reduced cholesterol levels. Researchers looked at a group of people who did not include oatmeal in their diets compared to those who included just 1 serving (½ cup dry oats) in their diet. Cholesterol levels dropped by 5 points!

Recipes

So if you’re looking to reduce your cholesterol levels, limit your risk of breast cancer, or just want a deliciously satisfying breakfast to hold you over here are 3 easy recipes to include more oats in your diet!

Hot Oatmeal:

Nothing more comforting than a big voluminous bowl of fluffy oatmeal to start your day! Boil some water in a tea kettle on the stove. Pour ½ cup dry oats into a bowl. Pour 1 cup of hot water over the oats and some sliced strawberries and chia seeds. Need a caffeine boost? Use coffee instead of water to cook the oats. YUM!

Cold Overnight Oats:

Overnight Oats are easy to make & absolutely satisfying!!

1. Take 1/2 cup oats , 1 cup of Almond milk, 1 tbsp Hemp Seeds (or flax, chia whatevs!) , and 1 scoop of protein powder of your choice --vanilla shown here.

2. Mix it all together and set in the fridge overnight 😉

3. Wake up excited because your healthy breakfast is ready and you're gettin' after it! 💪🏼 🍎

Savory: Turkey Muffins

Mirepoix Turkey Muffins- Portable, Protein-Packed , and Perfectly Portioned these babies are sure to be a staple in your meal prep (assuming you eat poultry!). Mirepoix is a mix of carrots, onions, and celery and are all featured in this recipe. 💥