Smart Eaters Know Their Oats

The whole grain has an array of health benefits, and there are many ways to add it to your diet.

The "fad" diet of the year doesn't have a snazzy name. It's simple: Get active and eat better.

Adding more nutrient-dense foods to our diet is strongly recommended by nutritionists, and one of the "superfoods" we should be eating more of is oatmeal (also oats or oat bran).

For years, James Anderson, a researcher at the University of Kentucky, has studied the ability of oats to lower serum cholesterol, and other studies continue to tout its health benefits.

"Oats are overflowing with health benefits," registered dietitian and certified diabetes educator Patti Geil said. "In addition to lowering blood lipids, particularly the LDL ('bad') cholesterol, oats slow the rise of blood glucose after eating, which is important for diabetes control.

"There is also evidence that because oats improve satiety -- they keep you feeling full -- they are helpful in a weight-loss plan. Fiber sources, including oats, can significantly aid in reducing blood pressure and/or prevent the onset of hypertension."

Geil said the secret ingredient in oats is beta-glucan, a soluble fiber, and that experts recommend 3 grams of beta-glucan daily for maximum health benefits. This is the amount in 1 - 1/2 cups cooked oats or 1/4 cup of uncooked oatmeal that can be used in other recipes, such as meatloaf or soups.

The government's new Dietary Guidelines for Americans emphasize fruits, vegetables and whole grains as part of a healthy diet. Oatmeal is the only whole-grain food recognized by the FDA to lower cholesterol and reduce the risk of heart disease.

Anderson's research says 1/3 cup of dry oat bran contains 4 grams of fiber, and 1/3 cup of dry oatmeal has 2.7 grams.

There are many ways to add oats to your diet other than eating a bowl of oatmeal. Quick or old-fashioned oats can be substituted for as much as 1/3 of the flour called for in recipes for muffins, biscuits, pancakes, loaf-type quick breads, coffee cakes, yeast breads, cookies and bars.

Oat Forms

• Groats: All oats start out as whole oat seeds on the stalk. Once they are cleaned and the thick hull has been removed, they become oat groats. They can undergo further processing.
• Rolled: Steamed, rolled groats become whole rolled oats, also known as the familiar old-fashioned oats.
• Steel-cut: When neither steamed nor rolled but cut into pieces, groats become steel-cut, or Irish, oats. Cut groats require a long cooking time. Steel-cut oats are chewier and have a fuller flavor than regular rolled oats.
• Quick: Steel-cut oats can be steamed and rolled thinly to create quick oats. They often are used interchangeably with rolled oats in baked goods.
• Instant: Made from cut groats that are cooked and dried, instant oats are not suitable for baking.

Health Benefits of Oats

1. Soluble fiber in oats promotes heart health when eaten as part of a daily diet low in saturated fat and cholesterol, and insoluble fiber benefits the digestive system.
2. People who eat breakfast regularly are more likely to weigh less than those who skip it. Research shows that people with higher-fiber diets tend to weigh less.
3. As part of a plant-rich, low-fat diet, whole grains might help protect against heart disease and some cancers. Whole-grain oats in a diet can help people maintain healthy weight.
4. Eating 3 grams of soluble fiber from oats each day, as part of a low-fat, low-cholesterol diet, has been shown to lower blood cholesterol.
5. Oats contain a variety of vitamins, minerals and unique antioxidants in addition to a greater proportion of protein than other common cereals.

Recipe: Quick Dessert

Mix 1/2 cup oats with 1/4 cup whole-grain flour and 1 teaspoon cinnamon. Add 1/4 to 1/3 cup brown-sugar substitute. Mix well. Cut in about 4 - 1/2 tablespoons low-calorie margarine until mixture resembles coarse crumbs. Slice 5 Granny Smith apples into thin slices. Toss apples with 2 teaspoons lemon juice, 1 tablespoon flour, 1/2 teaspoon cinnamon. Place apples in casserole dish, and top with oat mixture. Bake at 350 degrees for 30 minutes until apples are tender and topping is crisp.