Oats are one of nature's health powerhouses. They have no cholesterol, sugars or sodium, are rich in soluble fiber and contain protein, vitamins and antioxidants. Oats are beneficial in reducing cholesterol, stabilizing blood sugar levels and reducing the risk of cardiovascular disease. The starches in oats expand when they come in contact with liquids, which is what causes oatmeal to thicken when mixed with milk or water.
Processing Oat Grains
In most standard processing methods, the tough outer hull of the oat is removed, leaving the bran and germ intact. This allows the oats to retain their full nutrient value and starchy properties. The size, shape or texture of the oats may vary due to processing methods -- steel-cut oats have been roasted and cut into pieces by machine, for example, while rolled oats are steamed and flattened into flakes. This primarily affects cooking times and methods, rather than the nutrient value and chemical properties of the oats.
Reaction of the Starches to Liquid
Most oatmeal preparations involve adding some version of heated liquid, typically milk or water, to the grains and allowing the mixture to thicken. The grains absorb the liquid and form a thick, gooey mixture, usually eaten as a hearty, filling breakfast food. This process is due to the gelatinization of the starch in the oatmeal. During this process, the starch molecules transform into rope-like, fibrous particles that expand to twice their normal size. These fill in and around the liquid molecules and anything else with which they are mixed, creating the resultant gelatinous mixtures.
Oatmeal Health Benefits
Oatmeal is often a mainstay of those on diets aimed at improving cholesterol levels and heart health. Oats can decrease low-density lipoprotein, or "bad," cholesterol, and reduce the risk of cardiovascular disease. Oatmeal's antioxidant properties also contribute to improved cholesterol. Oats may also help control the effects of diabetes, because the soluble fiber slows the absorption of glucose and helps stabilize blood sugar levels.
Preparation Ideas
Oats are most commonly prepared as a hot cereal, sometimes with added fruit or cinnamon for flavor. Using oats in other dishes allows you to get their health benefits even if you don't want to eat oatmeal for breakfast. Oatmeal is used in many baked goods, including oatmeal cookies, muffins and bread. It is also a good stabilizer in casseroles and dishes like meatloaf. You can increase the fiber in smoothies and similar drinks by mixing in some oatmeal.
Member Comments