Quaker Oats – It’s The Right Thing To Do – And a Tasty Way to Do It.
Anyone remember the old Quaker Oats commercials in the 80′s with Wilford Brimley?
Turns out he was right. Oatmeal IS the right ‘thing’ to do – it’s probably one of the healthiest foods we have in our cupboard. And you should eat it every day – although with maybe a few less blueberries than my wife – I think her morning cereal should be called a bowl of blueberries with a hint of oatmeal…. See the picture? Yeah – that’s how I like MY oatmeal, sliced banana, a dribble of Maple Syrup, and a shake or two of cinnamon….. nom nom…
What exactly IS oatmeal?
Oatmeal is a porridge made from steamed oats. Oats are, of course, a whole grain cereal plant, that have been feeding both animals and humans for centuries. The grains grow on top of stalks much like a blade of grass or wheat. The kernels are then cleaned and de-hulled leaving behind what are known as ‘oat groats’. The groats can then either be chopped (Steel Cut Oats), or partially steamed and flattened (Rolled Oats).
Oh and the big tubs at the grocery store with everybody’s favorite Quaker on the font? The ones that say Old Fashioned Oats ? Yeah they’re just Rolled Oats. Perfectly fine and legal. The ‘Instant’ Oats however…..
Instant Oats are made just like rolled oats, except they are steamed longer and rolled more thinly. They use this kind for making the instant oatmeal varieties – you know the ones with all the sugar and salt added. Generally the more you process a food the less nutritious it becomes, so instant oats are best avoided if you want to get the full benefit – but we knew this already, didn’t we.
What we DIDN’T know – maybe – are all the benefits of eating Oatmeal every day. And there are a lot. Here’s just a few of the MANY reasons why Oatmeal IS ” The Right Thing To Do….”
It’s a Whole Grain
Oats are processed in a way that doesn’t strip off the bran or germ, so you get all of that whole grain nutrition and fiber. And even though oatmeal is processed in different ways (like “steel cut” and “old fashioned”) they all maintain the bran and germ. So it’s a 100% Whole Grain – pretty rare these days.
Nutrition Facts
Eating oatmeal for breakfast supplies you with calories, protein and fat needed to fuel your day. One cup of plain oatmeal cooked with water gives you 166 calories, according the U.S. Department of Agriculture. It also supplies you with 6 grams of protein and 4 grams of fat per serving. These nutrients not only give you energy, but also help maintain muscle mass, body fluids, tissues and cell structure, and aid in absorption of fat-soluble vitamins.
Oatmeal Can Reduce Cholesterol
Another reason oatmeal is so healthy is it has LOTS of soluble fiber. And soluble fiber reduces your bad (LDL) Cholesterol. Yep – proven fact. The type of fiber found in oats is called beta-glucan. And studies have found that eating 3 grams of oat fiber per day (about the amount in a one-cup serving) can lower total cholesterol by 8% to 23%.
Oh and it also has lots of INSOLUBLE fiber too. Which means you won’t have any problem – uh – ‘going’. You know what I mean. And foods that are high in insoluble fiber have also been found to help prevent colon cancer. Bonus.
Antioxidants
We know that Fruits and Veggies are full of antioxidants – and that they are good for you. But they aren’t the only thing full of antioxidants . It turns out, your daily bowl of oatmeal is a superfood too. And oatmeal is the only food that contains one particular group of compounds called avenanthramides, which are very helpful in ridding the body of toxins that have built up over time.
Diabetes Friendly
If you’ve got Type 2 diabetes or are a pre-diabetic, rolled oats are going to be MUCH better for you than any of those sugary, processed cereals. Oats contain significant amounts of a particular type of soluble fiber called beta-glucan.
As the beta-glucan is digested, it forms a gel, which increases the viscosity of what’s inside your stomach and small intestine (makes it thicker). This in turn slows down digestion and prolongs the absorption of carbohydrates (sugars) into the bloodstream.
In other words – in plain everyday people speak – Oatmeal won’t spike your blood sugar.
Oatmeal is good for your heart
The label doesn’t sport that heart-healthy claim for nothing. Numerous studies have confirmed oatmeal’s role in reducing the risk of heart disease. In a 2003 study that looked at dietary habits of nearly 10,000 American adults, those who ate the most fiber (about 21 grams) a day had a 10% to 12% lower risk of strokes and heart attacks than those eating only 5 grams a day.
Oatmeal also absorbs the harmful triglycerides in our blood, and prevent the fat deposits from clinging to artery walls. This helps prevent heart diseases like arteriosclerosis. Arteriosclerosis is a disease that can be fatal, if not checked in time.
Helps Reduce Risk of Cancer
Oats, like other grains and vegetables, contain hundreds of phytochemicals (plant chemicals). Many phytochemicals are thought to reduce a person’s risk of getting cancer. Oats contain a compound called lignin which helps reduce chances of hormone-related cancers like breast, prostate and ovarian cancer. Eating oats is therefore good for both men and women. According to a research, women who have a higher intake of fiber have lower levels of circulating estrogen and are at a lesser risk of breast cancer.
Keepin’ it Healthy
So now we know that Oatmeal really IS the right thing to do. But….there is a WRONG way to do it too.
Since this IS – after all – a VEGAN website – I shouldn’t have to tell you to not even think about milk or butter. I’m sure that’s how mom made it, but you’re adding all the WRONG things to an otherwise healthy breakfast, namely fat.
Cook your oatmeal in water. I zap mine in the microwave until it’s just about to rise over the edge of the bowl. Then add fruit for sweetness. Bananas, apples, blueberries, cranberries, whatever you like. If you’re not against honey, add a dribble or two of that, or maple syrup for added sweetness. Spice things up with a sprinkling of cinnamon or nutmeg.
NOW we’re talking.
Now go eat your oatmeal. It’s the right thing to do and a tasty way to do it .
