Overview
Ancient Europeans are thought to be the first to cultivate oats, a type of grain.
Oats were not one of the first grains cultivated and were often seen as weeds.
Oats are best grown during the early autumn season and in temperate regions.
Compared to other grains, oats can withstand harsher weather conditions.
Before cultivation and processing, oats start off in the form of a single seed within a tall brown grass-like husk.
Oats can be processed and purchased in three forms, starting from least processed to most processed.
Steel-cut
Rolled
Instant
The Look
All oats are relatively a beige, light brown color. Their appearance will differ depending on the amount of processing.
Steel-cut: This is the least processed form of oats. Steel-cut oats are whole but have only been cut into two or three pieces.
Rolled: Processed more than steel-cut but less than instant. Rolled oats have been steamed and then flattened.
Instant: Have a more flakey look, as instant oats are the most processed version of oats. Take rolled oats and cut the grain even further. Some instant oats have been precooked and dried with added flavoring.
Oats can also be completely ground down to a powder form to be used as oat flour.
Oat milk is also a popular dairy milk alternative.
Nutrition
Fiber
Thiamine
Folate
Panthothenic acid
Selenium
Manganese
Phosphorus
Potassium
Zinc
Copper
Iron
Protein
Beta-glucans
Antioxidants
NOTE: Oats are generally a gluten-free grain, but can be cross-contaminated with various gluten grains. It's best to purchase certified gluten-free oats whenever possible.
Benefits
The benefit of adding oats is a long one. Based on the previous section, oats are filled with a ton of nutrients, each one bringing added benefits based on the specific nutrient!
Oats can be used to improve cholesterol by lowering LDL cholesterol levels.
Aids in regulating blood sugars for anti-diabetes properties.
Benefits have been seen within weight loss as well. Oats provide the feeling of satiety, which in turn can help us to consume fewer daily calories.
Oats have antioxidant and anti-inflammatory properties which are helpful to fighting off cancers and other diseases.
Serving Size
One serving of rolled oats is about ½ a cup.
About 150 calories.
About 5 grams of protein.
About 3 grams of fats.
About 27 grams of carbs.
About 4 grams of fiber.
Keep in mind, steel-cut oats will have more fiber than rolled oats and instant oats will have less fiber than rolled oats.
Use & Cooking
Once processed oats can take on many forms and are extremely versatile in their use/cooking.
Oats can be used in baked goods and desserts as a main or side ingredient.
Use oats to make breakfast oatmeals, porridges, and muesli.
Steel-cut and rolled oats work best for these types of breakfast.
Oats can be added to various loaves of bread.
Add oats to your smoothies to add more nutrients.
Use to make granola bars and energy balls.
Use as a topping either raw or cooked for pretty much anything!
Make homemade or store-bought granola.
Blend your oats to a powder to use as flour.
You can also make or purchase oat milk.
If you happen to be out of bread crumbs, oats can be used as a substitution, for example, meatballs and other meals where bread crumbs would ordinarily be used.
Steel-cut oats take the longest to cook, next would be rolled oats, and finally, instant oats are the quickest to cook.
Storage
Oats should be stored in a cool dry place.
Oats make for a good pantry staple.
Oats do have a long shelf life if store properly, up to 3 years.
Depending on the use and the cooking method oats can be eaten right away or stored for later.
If being stored, make sure they are in an air-tight container.
Once oats have been cooked in any form it's best to store them (meal) in the refrigerator.
Recipes
Check out our Overnight oats!
Here are two fun ways to jazz up your traditional oatmeals, add zucchini or pumpkin.
Apple Cookies and our Trail Mix Cookies are delicious!
Here are some homemade granola recipes for you to try and add to your favorite yogurt.
Here is a meatball recipe that utilizes oats instead of bread crumbs
Sang, S., & Chu, Y. (2017). Whole grain oats, more than just a fiber: Role of unique phytochemicals. Molecular nutrition & food research, 61(7), 10.1002/mnfr.201600715. https://doi.org/10.1002/mnfr.201600715
Braaten, J. T., Wood, P. J., Scott, F. W., Wolynetz, M. S., Lowe, M. K., Bradley-White, P., & Collins, M. W. (1994). Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects. European journal of clinical nutrition, 48(7), 465–474.
Reinhardt, T. (2014). Super Foods (Seconds ed.). Buffalo, NY: Firefly Books Inc.
Precision Nutrition. (n.d). Oats. Retrieved August 2nd, 2021, from https://www.precisionnutrition.com/encyclopedia/food/oats
