Oat groats may not be your first choice when contemplating breakfast, but with an open mind and a empty stomach, you may find yourself looking forward to a hearty bowl of these heart-healthy grains. Groats contain the entire oat grain, with the exception of its inedible hard outer hull. The outer layer of the oat groat, which contains all of the oat's bran, remains intact, making oat groats one of the least refined of oat products.
Types of Oats
You're probably familiar with flat beige flakes commonly used in muesli and oatmeal, but whole oats originate in a different form: a small, elongated grain, similar in shape to a kernel of rice. The outer hull of whole oats is removed to create oat groats, which bear a resemblance to brown rice. By passing oat groats through steel cutters, manufacturers produce steel-cut oats. When groats are steamed and flattened with a roller, the end product is rolled oats. Instant oats are rolled oats that are steamed and rolled even further. This makes them easier to cook, but less nutritious according to the website Eat More Oats.
Oats and Fiber
Oat bran is rich in soluble fiber, and also contains insoluble fiber. The soluble fiber found in wheat bran, on the other hand, is removed during the milling process, leaving it with only insoluble fiber. These two types of fiber have different health effects. The insoluble fiber found in whole wheat is effective as a laxative, but does not carry the same notable benefits as the oat bran found in groats.
Health Benefits
The humble oat groat may help protect your health. According to the Linus Pauling Institute at Oregon State University, the soluble fiber present in oat bran has been linked to lower cholesterol levels, and decreased blood sugar after eating. These effects can pay off by decreasing your risk of cardiovascular disorders and diabetes.
Preparation
Oat groats not only resemble brown rice, they're prepared in the same way. Put two parts water to one part oat groats in a saucepan. Bring to a boil, and then simmer until all of the water is absorbed, about 45 minutes. You may need to add an extra half cup of water if it's all been absorbed before the groats are completely cooked. The result will be a nutty chewy grain that can be made savory by adding some onions and thyme, or sweet by adding raisins and cinnamon.
