I HAVE fond memories of oats when I was growing up.
Whenever I was down with the flu and had to stay home from school, my mum would make a steaming hot bowl of oats with a swirl of condensed milk for me. It felt comforting and healing.
Till today, I still enjoy my bowl of oats several times a week – albeit without the condensed milk, but with a variety of other delicious toppings.
Oats is a widely eaten grain food in many cultures. Historically, oats was discovered in Egypt around 2000 BC. Now, oats is cultivated in 42 different countries throughout five continents. Its versatility as an ingredient makes it suitable for everyone in the family as well as vegetarians.
Oats is a whole grain that is rich in nutrients that is good for our health. Whole grain means that all three key parts of the oat grain are still intact.
The Malaysian Dietary Guidelines 2010 recommends that we eat a nutritionally balanced diet with at least half of our grain choices be that of whole grains.
Oats contain plenty of important nutrients that supplement good nutrition in our daily diet.
This is the nutrition that you can expect from whole grain oats.
PARTS OF THE OAT
The oat bran is the outermost layer that protects the seed. The bran is high in fibre, protein, B-vitamins and minerals.
In fact, 50 per cent of the protein in oats is found in the bran part. Protein is important for the growth and development of body tissue and regeneration of healthy cells.
The oat endosperm is the second largest part that contains a substantial amount of carbohydrates, protein, B-vitamins and healthy oil. Carbohydrates provide energy to maintain an active lifestyle.
The oat germ is the inner sac or embryo of the seed. It is rich in antioxidants, Vitamin E, B-vitamins and healthy fats.
Whole grain oats also contains soluble and insoluble fibre that are important for our good digestive health.
The fibre in oats called beta glucan helps to reduce cholesterol. Research shows that an intake of at least 3g of beta glucan fibre in our diet may help to reduce high cholesterol.
You can find a variety of vitamins in oats, such as Vitamins B1, B2, B6, B12, niacin and folate. All these B-vitamins are coenzymes that support the normal metabolic process of converting glucose, fat and protein into energy.
Plus, you get a host of important minerals in oats too. Iron helps to build red blood cells and Magnesium promotes calcium absorption for bone health.
On top of that, oats contain potassium, calcium and an abundance of selenium. Selenium is an important co-factor for glutathione peroxidase, which works with Vitamin E to have antioxidant benefits for the heart and respiratory symptoms.
HEALTH BENEFITS
Research on the nutrition quality of oats shows promising results in these health benefits:
Reduces cholesterol level
High cholesterol is a risk factor for developing heart disease as it clogs up arteries. You don’t have to be old to have high cholesterol. It can start accumulating even at a young age.
Studies show that 3g to 6g a day of the soluble fibre beta glucan on oats lowers your total high cholesterol levels and LDL cholesterol.
In 1997, the United States Food and Drug Administration (US FDA) approved the use of the claim on food nutrition labels that “foods rich in oat bran or oatmeal, in combination with a low fat diet can reduce the risk of heart disease”. Our Ministry of Health allowed the claim to be used on nutrition labels in Malaysia by 2005.
Reduces high blood pressure
High blood pressure is also another risk factor for heart disease and stroke. The special beta glucan fibre also helps with the metabolism of fat in the blood, which helps to regulate blood pressure.
Weight control
To manage your weight, dietitians recommend that you choose foods that not only give you energy but also keep you feeling full for longer.
Oats have high amount of soluble and insoluble fibre. Plus, it has a low glycemic index. This means that you absorb and digest it slowly, helping to keep you feeling full. This can help you to eat less, especially if you are trying to control your food portions.
Digestive health
Fibre rich oats keep your digestive system in good working order by hastening the passage of waste material through your large intestines to bulk up your stools. This promotes regular bowel movements and prevents constipation.
VERSATILE FOOD
Oat is a versatile food that makes it easy to fit into your daily meals. By adding oats to your food, you inevitably give it a nutrient boost as well.
Here are some delicious ideas to get more oats into your daily diet:
* Cook it into a hearty porridge with a variety of flavours. You can give it a touch of sweetness with fruit and nuts, or make it savoury with meat and vegetables.
* Blend milk, yogurt, fruit and oats to make a creamy smoothie.
* Add oats when making pancake, fritters, muffins, cakes or cookies to boost its fibre content.
* Use it to coat meats to give it a crispy whole grain crumb.
* Add oats into the rice that you are cooking.
* Sprinkle oats into your hot beverage.
* Snack on healthier options such as granola bars, oat cookies, hot oat cereal drink or a small bowl of sweet or savoury oats.
NUTRITION IN THE KITCHEN
GRAB-AND-GO BANANA OAT SMOOTHIE
Serves: 2
INGREDIENTS:
4 tbsp instant oats
2 small bananas OR 1 large banana – peeled and sliced
2 cups chilled low fat or non-fat milk
1 tsp honey (optional)
METHOD:
1. Add oats, banana, milk and ice cubes into a blender.
2. Blend the mixture well.
3. Pour into two glasses and serve immediately
Tip: Instead of using ice cubes, you can freeze cut chunks of banana to blend into the smoothie.
APRICOT AND ALMOND DELIGHT
Serves: 2
INGREDIENTS:
10 tbsp oats
2 cups low fat or non-fat milk
1/2 tsp cinnamon powder
6 dried apricots – finely sliced and soaked in hot water to soften.
2 tbsp sliced almond
Honey or maple syrup to taste (optional)
METHOD:
1. In a small pot, cook oats and apricots together with milk for about 5 minutes or until the oat porridge thickens and is cooked.
2. Turn off the fire. Add cinnamon powder and mix well.
3. Dish out the oats into bowls and garnish with sliced almonds and serve immediately.
4. Sweeten with a light drizzle of honey or maple syrup if you wish.
* Indra Balaratnam is a consultant dietitian who believes in simple practical ways to eating well and living healthy. She can be reached at indra.balaratnam@gmail.com