The Nutrient Power and Versatility of Oat Recipes
Shanthi Appelo, MS, RD
| 4 min read
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.
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.
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.
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.
Shanthi Appelo is a registered dietitian and health and wellness spokesperson at Blue Cross Blue Shield of Michigan. For more recipes and health information, visit ahealthiermichigan.org.
