Holistix

A bowl of oatmeal is a perfect way to start your morning due to its immense health benefits and ability to give you stable energy throughout the day.In general, oats are naturally low in fat and are an ideal ingredient for a low-fat diet.
Oatmeal and oat bran are significant sources of dietary fiber. This fiber contains a mixture of about half soluble and half insoluble fibers. One component of the soluble fibre found in oats is beta-glucans, a soluble fiber which has proven effective in lowering blood cholesterol. Like other grains oats do not lose their nutrients even after being hulled and processed.

Various types of oats are available in supermarkets or health food stores. 

Each form of oats produces a different texture when prepared, and the type of oat you choose can have different nutritional characteristics, as well as cooking time.

• Oatmeal.  Oatmeal is made up of whole oats that have been rolled, crushed or cut after harvesting. The oats are generally mixed with water and served hot as a type of porridge. Instant oatmeal is produced by partially cooking whole oats, which are then rolled very thin. Additional ingredients, such as sugar, salt and various flavourings are often added to instant oatmeal.The whole oats used to make oatmeal may be processed slightly differently, resulting in slightly different appearances and properties, such as:
  • Old-fashioned oats. Steamed and then rolled flat.
  • Quick-cooking oats.
  • Rolled oats that have been cut more finely and steamed and finely cut before being rolled. This allows for a faster cooking time.
  • Steel-cut oats. Thinly sliced by steel blades during processing. Steel-cut oats are dense and have a mild flavour and starchy texture.
• Oat bran. A meal made from the outer layers of the oat grain. The other types of oats (listed above) usually have their outer layer left intact. 
• Whole-oat flour. Whole oats that are finely ground and made into flour for use in baking.  
• Gruel. A thin porridge that may be made of rolled, crushed or cut oats that are mixed with large amounts of water or milk.
• Groats. Whole oats that that have been crushed but not flattened. This type of oat product may be difficult to chew.

Health Benefits of Oats:

• Perhaps the biggest health benefit that oats have is through lowering cholesterol levels. The soluble fibre in oats can help your body to get rid of excess cholesterol, something pretty much everyone can benefit from.
• Oats have a high fiber content which is necessary in keeping bowel movements regular. Oats are high in both soluble and insoluble fiber and can be effective in relieving constipation.
• Oats are low in fat
• Oatmeal helps in fighting obesity as its soluble fibre slows down digestion, thus increasing the sense of fullness.
• Oats contain one of the best amino acid profiles of all grains. Amino acids are essential proteins that help facilitate optimum functioning of the body.
• Oats also have a high Vitamin B1 content, which is required by the body for carbohydrate metabolism.
• With a low glycaemic index oatmeal is assimilated slowly, keeping sugar levels stable.
• Oats contain a higher concentration of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin and Vitamin E than any other unfortified whole grain, such as wheat, barley, corn or rice.
• Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. Oats have been shown to enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.
• The lipids present in oats contain a good balance of essential fatty acids, which has been linked with longevity and general good health
• Oatmeal is good for pregnant women as it is full of nutrients such as minerals and fiber.

The good news is that it is easy to incorporate whole oats into one’s diet.

• Have a small bowl of oat meal porridge every morning.
• Choose an oat-based cereal. There’s a much wider choice on the market these days than just muesli.
• Blending oats or oatmeal (either raw or cooked) into your daily smoothie or protein shake
• Use rolled oats and normal oats in cookies or in granola or muesli bars or in other such snacks.
• Make a batch of oatmeal pancakes for breakfast on weekends
• Oat biscuits and oatcakes make a pleasant change to bread as an accompaniment to a steaming bowl of soup in winter.
• Finally, don’t forget the granola — that healthy staple of hikers, soccer moms, fitness fanatics, tree huggers and kids everywhere. When it comes to healthy fitness foods, oatmeal and oats are the undisputed champions of whole grains.