Arguably Earth’s healthiest grain, the mindful eating of oats seeks to make a maximum difference with minimal effort.

The oat traces its origins to the earliest of beginnings, from which henceforth has famously reigned as king of the breakfast table for reasons manifold. But, among its idealised attributes, pivotal elements are elevated protein content and for being one of Earth’s most nutrient-dense foods. Apart from health-minded benefits, the propensity of the oat to be delicious is also rather remarkable – not yet gourmet, but delectable nonetheless – and can be quite as simple as a mixing bowl combined with other superfoods.

As we delve deeper in our search for mindful eating, the oat – wholegrains, collectively – is, too, an exciting arrival in the wellness landscape; not only does it exhibit nutritive benefits for wholesome nourishment, it yields myriad esoteric vitamins such as antioxidants for mood-balancing utility and beta-glucan for a weight trim.

But, most crucially: When combined with the right ingredients, the flavour profile of a well-mixed oatmeal is nothing short of divine.


Half a cup of oat already contains a colossal slew of essential nutrients:

Protein: 13 grams
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI

  • A varied range of minerals, vitamins, lipids, and antioxidants such as avenathramides, that are known to reduce blood pressure amongst other benefits.
  • Soluble fiber beta-glucan, which reduces cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.
  • Lowers risks of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.
  • Oats are diabetic-friendly. Due to the soluble fiber beta-glucan, they improve insulin sensitivity and help lower blood sugar levels.
  • High fiber content facilitates the oft-undermined regulation of bowel movement, which most remarkably facilitates weight loss.

There are three types of readily available oats.

“Also referred to as Irish or Scottish oats, this type of oatmeal is processed by chopping the whole oat groat into several pieces, rather than rolled. Steel-cut oats look almost like rice that’s been cut into pieces. This variety takes the longest to cook, and has a toothsome, chewy texture that retains much of its shape even after cooking.

In addition to being used for porridge, steel-cut oats can also be used to make meatloaf and savory congee (a nice alternative to rice), or to add texture to stuffing.

Because of its toothsome texture, rolled or instant oats don’t make a good substitute for steel-cut oats.”

Also called old-fashioned or whole oats, rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them.

Rolled oats cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking. In addition to be heated for a warm breakfast bowl, rolled oats are commonly used in granola bars, cookies, muffins, and other baked goods.

Instant oats can be used in place of rolled oats, although the cook time will be much less, and the final dish will not have as much texture.

Also referred to as quick oats, instant oats are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats. They cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy.

Rolled oats can be used in place of instant oats, although it will require more cook time, and the final dish will have more texture.

Posted by:Debonnaire

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