Overnights In "Oatober"

Yes, oatmeal isn’t just for breakfast anymore. Besides the steamy cup with a plethora of add-ins, oatmeal can be savory, used as a flour substitute and giving a boost to your meat loaf. The health benefits of oatmeal make it a perfect addition to other foods to boost nutrition in baked goods and stuffing.  

First a primer on the various kinds of oatmeal:  Oatmeal is available in different varieties such as old-fashioned oats, oat groats, steel-cut oats and oat bran. Some quick-cooking varieties include cooking oats and instant oatmeal. The different types of oat products are a result of the kind of processing they undergo, but all retain most of their fiber and nutrient content.


Some of the most prominent nutritional benefits of oatmeal can be summarized as the following:


1. BOOSTS ENERGY
Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism found consuming a low-glycemic meal, such as oatmeal, three hours prior to a run gives you better endurance than a high-glycemic meal. Foods such as oatmeal tend to cause a slow rise in glycemic levels, which is ideal for increasing fat-burning during exercise.


2. SUPPORTS WEIGHT LOSS
Oatmeal is an appetite suppressor that can be an integral part of any weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. A 2009 study published in the journal Molecular Nutrition and Food Research found satiety increased as a result of eating foods containing beta-glucan. 


3. PREVENTS DIABETES
Oatmeal’s low-glycemic index is beneficial when it comes to reducing the risk of diabetes. This helps the stomach empty its contents slowly, which affects blood sugar levels and has a positive effect on our insulin sensitivity. A 2006 study published in The American Journal of Clinical Nutrition found a diet that produces a low-glycemic response is associated with less insulin resistance and a lower prevalence of type 2 diabetes than a diet that produces a high-glycemic response.


4. BOOSTS HEART HEALTH
Foods rich in whole oat sources of soluble fiber have been linked to good heart health. Oatmeal contains both calcium and potassium, which are known to reduce blood pressure numbers. A 1999 study published in The American Journal of Clinical Nutrition found whole-grain consumption was associated with a reduced risk of coronary heart disease due to its soluble fiber. 


5. REDUCES COLON CANCER
A high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the passage of food and waste, which prevents constipation. This is what promotes good colon health. A 2011 study published in the BMJ found total fiber intake, as well as fiber from whole grains and from cereals, was strongly associated with a reduction in colon cancer. 

I am very fond of oats this time of year because they are cozy, filling and delicious.  Overnight oats are  my favorite because I can prepare ahead of time and have breakfast every day of the week. The best part is you can be creative and add anything your little heart desires. This month, I had a food experience with my favorite flavor this month, S'mores Overnight Oats. This tasty recipe is courtesy of Quaker Oats and you can find the recipe HERE.

S’mores Overnight Oatmeal

Serves 1

Ingredients:

½ cup old fashioned oats

½ cup lowfat milk (I love Fairlife milk, more protein!)

1 Tablespoon mini chocolate chips

1 Tablespoon mini marshmallows

1 graham cracker

Preparation:

1. Add oats to your container of choice , pour in milk and layer mini chocolate chips, marshmallows, and graham cracker.
2. Refrigerate overnight and enjoy in the morning.

Happy Oatober!


~Crazy

What Oat Floats Your Boat?

 

 

It is National Oatmeal Month, if you didn't already know, I think it is very important to remind you. Oatmeal is making a comeback in my book. It truly is a superfood that has so many wonderful nutritional qualities. Oatmeal is a whole grain (This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain, according to the Whole Grain Council) that provides fiber, energy boosting B vitamins to get your day going and Magnesium to help you rest more soundly. You can easily mix in dried fruit, chia seeds, nuts/seeds, cacao and other mix-ins to boost its health factor.

 

What I think is so great about oatmeal is that it "sticks with you" and keeps your hunger in check. This time of year, warm food and high fiber foods, will keep your appetite from getting away with you and keep your blood sugars more stable. When you add in some protein (nuts/seeds, peanut butter, whey protein powder), it last even longer.  There are not many foods that can do this or are as versatile at oats. One of the major questions I get as a dietitian is what type of oats is the healthiest option. My response:  any type of oat is the healthiest if you EAT IT!  The Whole Grains Council has this nifty little breakdown for you.

 

 

Types of Oats

Raw Oats, newly harvested

This is what oats look like before the kernels (groats) are separated from the hulls and stalks. Admittedly, you won't see them this way in stores, but we thought you'd like to see what they look like fresh from the fields.

 

 Whole Oat Groats

A groat is another name for a grain kernel. Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls. You can most often find these in health food stores. They take the longest to cook.

 

Steel Cut Oats

If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats. They cook quicker than oat groats, because water can more easily penetrate the smaller pieces. Steel cut oats are also sometimes called Irish oatmeal.
 

Scottish Oatmeal

Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.

 

Rolled Oats – regular (old fashioned)

Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes. This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.
 

Rolled Oats – quick or instant

If you roll the oat flakes thinner, and/or steam them longer, you create quick oats and ultimately instant oats. The nutrition stays the same (these are all whole grains) but the texture changes – a plus for some people and a drawback for others. The good thing about having so many choices is that everyone can get exactly the taste they like best!
 

Oat Flours

Oat flour is a whole grain flour that can be used in baking, or for thickening soups and stews. 

 

Having  a few times of week will help you feel healthier, decrease your hunger, give you amazing lasting energy throughout the day and believe it or not, help you sleep more soundly at night.

 

If you haven't had them in long time, give them a second chance. Find one that tickles your fancy above and if you still need some recipe inspiration, you know where you can find me!!!

 

~Crazy