Oats
5 photos of Oats
By
Susan Feliciano
@frenchtutor
1
Oats can be eaten so many ways besides oatmeal! This category might also contain other natural whole grains that are low in gluten, such as brown rice, buckwheat, and quinoa.
Ingredients
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OATS AND SIMILAR GRAINS
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·oatmeal
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·oat bran
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·oat cereals
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·oat bars
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·oatmeal cookies (be careful with these, they tend to be very high in sugar and hydrogenated oils)
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·brown rice
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·brown rice flour (substitute for all or part of regular flour in baking)
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·quinoa
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·buckwheat (groats)
How to Make Oats
- Eating oats in your diet provides a wide range of important health benefits. New scientific research is also revealing exciting new information about the benefits of oats, some of it surprising. Oats have a higher concentration of well-balanced protein than other cereals. They contain a good balance of essential fatty acids, which have been linked with longevity and general good health, and also have one of the best amino acid profiles of any grain.
- Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. New research has also discovered that the antioxidants found in oats reduce cholesterol by reducing the ability of blood cells to stick to the inside of artery walls. So in other words, eat a cup of oats a day and you'll be okay!
- Eating oats can spread the rise in blood sugars over a longer time period. Control of blood glucose and insulin levels is essential in preventing many of the complications associated with diabetes.
- 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. Phytoestrogen compounds, called lignans, in oats have been linked to decreased risk of hormone-related diseases such as breast cancer. The insoluble fibers in oats are also thought to reduce carcinogens in the gastrointestinal tract.
