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More about oats

The “fad” diet of the year doesn't have a snazzy name. It's simple: Get active and eat better.

Adding more nutrient-dense foods to our diets is strongly recommended by nutritionists, and one of the super foods we should be eating more of is oatmeal.

For years, Dr. James Anderson, a researcher at the University of Kentucky, has studied the ability of oats to lower serum cholesterol, and other studies continue to tout its health benefits.

“Oats are overflowing with health benefits,” said Patti Geil, a registered dietitian and certified diabetes educator. “In addition to lowering blood lipids, particularly the LDL (“bad”) cholesterol, oats slow the rise of blood glucose after eating, which is important for diabetes control.

“There is also evidence that because oats improve satiety – they keep you feeling full – they are helpful in a weight-loss plan.”

In addition, she said, fiber sources such as oats can help to reduce blood pressure. Geil said the secret ingredient in oats is beta-glucan, a soluble fiber, and that experts recommend 3 grams of beta-glucan daily for maximum health benefits. This is the amount in 1-1/2 cups cooked oats or 1/4 cup of uncooked oatmeal, which can be used in other recipes, such as meatloaf or soups.

The latest Dietary Guidelines for Americans emphasize fruits, vegetables and whole grains as part of a healthy diet. Oatmeal is the only whole-grain food recognized by the Food and Drug Administration for lowering cholesterol and reducing the risk of heart disease.

There are many ways to add oats to your diet other than eating a bowl of oatmeal. Quick or old-fashioned oats can be substituted for as much as a third of the flour called for in recipes for muffins, biscuits, pancakes, loaf-type quick breads, coffeecakes, yeast breads, cookies and bars.

Oat forms

Groats: All oats start out as whole oat seeds on the stalk. Once they are cleaned and the thick hull has been removed, they become oat groats. They can then undergo further processing.

Rolled: Steamed, rolled groats become whole rolled oats, also known as the familiar old-fashioned oats.

Steel-cut: When neither steamed nor rolled but cut into pieces, groats become steel-cut, or Irish, oats. Cut groats require a long cooking time.

Quick: Steel-cut oats can n be steamed and rolled thin to create quick oats. They often are used interchangeably with rolled oats in baked goods.

Instant: Made from cut groats that are cooked and dried, instant oats are not suitable for baking.

Oatmeal five ways

Prepare your oatmeal with milk or soy milk instead of water to add protein, minerals and vitamins. Here are some flavor variations:

• 1. Pumpkin spice: Stir in a dollop of canned pumpkin purée, plus a sprinkle of ginger, nutmeg, cinnamon and brown sugar.
  
  
• 2. Strawberry swirl: Add sliced fresh berries or thawed frozen strawberries with their juice to your cooked oatmeal. Then swirl in a little strawberry jam for sweetness.
  
  
• 3. Fruit and nut: Add chopped dried apricots, dried plums and raisins to your oatmeal as it is cooking, so the fruit plumps up a little. Then add some toasted, chopped walnuts and almonds and a touch of honey.
  
  
• 4. Banana walnut: Top your cooked oatmeal with sliced bananas, chopped toasted walnuts and a bit of honey.
  
  
• 5. Oatmeal cookie: Add all the flavors that make oatmeal cookies so good: a drop of vanilla extract, some raisins, cinnamon and a little brown sugar.
  
  

Sources: “ Betty Crocker Cookbook ”.

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