Here is a great article I found on the healthy shopper. It gives us some great info on good old oats!
Avena sativa – commonly known as oats - have been cultivated for two thousand years throughout the world. A dietary staple in Western Europe, the hardy whole grain was brought to North America by Scottish settlers in the 17th century. Today, oats are found in about 80% of households.
There are three basic types of oats based on how they’re cut:
- Rolled oats are whole oats that have been rolled flat into flakes and are slightly steamed to reduce cooking time to 10 minutes.
- Quick oats are rolled oats that have been ground up a little bit more to make them cook even faster than rolled oats.
- Steel cut oats, the least processed, are the whole raw oat cut into smaller pieces. With a cooking time of about 20 minutes, they are chewier than rolled oats and have a nuttier flavour, and are considered the most nutritious of the three types.
You can also purchase whole oat groats to cook into a cereal or to grind into fresh oat flour using your home mill. Whole oats take the longest to cook – about 45 minutes.
The health benefits associated with oats are numerous, but they’re perhaps best known for promoting regularity. Oats are high in both soluble and insoluble fiber, helping to prevent constipation. The soluble fibers delay stomach emptying, prolonging the feeling of fullness following a meal. For this reason, oats are considered an excellent weight management and blood sugar balancing aid. A particular type of soluble fiber found in oats, beta glucan, is considered responsible for many of oats’ health benefits.
Beta glucans (also found in barley, corn bran and mushrooms) have been shown to:
The health benefits associated with oats are numerous, but they’re perhaps best known for promoting regularity. Oats are high in both soluble and insoluble fiber, helping to prevent constipation. The soluble fibers delay stomach emptying, prolonging the feeling of fullness following a meal. For this reason, oats are considered an excellent weight management and blood sugar balancing aid. A particular type of soluble fiber found in oats, beta glucan, is considered responsible for many of oats’ health benefits.
Beta glucans (also found in barley, corn bran and mushrooms) have been shown to:
- Boost immunity - Beta-glucans activate white blood cells called macrophages, stimulating the immune system’s ability to fight off infection;
- Lower blood cholesterol levels, thereby reducing the risk of coronary heart disease;
- Reduce hypertension;
- Protect against cancer and the development of tumors; and
- Boost energy and athletic performance.
Oats are an excellent source of manganese and a very good source of selenium. They’re also a good source of B vitamins (including folic acid), magnesium, phosphorus, and of course, fiber. A delicious bowl of oatmeal provides about 3 grams of soluble fiber.
Oats are, in fact, gluten-free; however, they frequently become contaminated on farms or trucks carrying other glutinous grains like wheat. Unless a product made with oats specifies that it is “gluten-free” on the label, those with gluten sensitivities are advised not to take their chances.
Oats are, in fact, gluten-free; however, they frequently become contaminated on farms or trucks carrying other glutinous grains like wheat. Unless a product made with oats specifies that it is “gluten-free” on the label, those with gluten sensitivities are advised not to take their chances.
[source - healthy shopper ]
