Oats are a type of coarse grain, mainly of two kinds: hulled oats and naked oats. Naked oats are mature without a husk, commonly known as youmai, which is the majority of domestically produced oats. The grains are ground for flour or used as feed and are highly nutritious.
In ancient times, oats were used as feed for livestock. Now, they are sold in major supermarkets and have become a new favorite among humans.
I. What are the nutritional values of oats?
Oats are rich in nutrition, containing protein, fat, dietary fiber, saponins, and more. The protein content reaches 15%-17%, exceeding other grains. The fat content is also higher than in other grains, with the highest content being oleic acid. The fat is distributed in the bran and endosperm, and the outer layer is rich in a fat-digesting enzyme. The soluble hemicellulose—beta-glucan—in the dietary fiber is distributed throughout the grain.
Oats are sweet and neutral in nature. They can benefit the spleen and nourish the heart, and also reduce sweating. They have high nutritional value and can be used for those with weakness, spontaneous sweating, night sweats, or tuberculosis patients.
II. Is it better for oats to be thick or not thick?
As we know, oats contain a soluble hemicellulose—beta-glucan. Research has proven that soluble dietary fiber has many benefits; it can reduce the magnitude of postprandial blood sugar elevation and improve insulin sensitivity. The hypoglycemic effect of various fibers is closely related to their water solubility and the viscosity of the solution. Therefore, the stickier the oats are after cooking, the higher the beta-glucan content and the better the health benefits. Thus, thicker oats have better health effects.
III. There are two types of oats, how to choose?
Oats on the market are mainly divided into two types: rolled oats and instant oats. Instant oats have a better texture, while rolled oats have a poorer texture and need to be cooked, which is more troublesome. They are mostly bought by the elderly. However, in terms of nutrition, rolled oats retain almost all the nutrients of the oat, with no other additives, making them a natural food that is more beneficial for human digestion and absorption, and thus healthier. They can be used to make simple oatmeal porridge or cooked with other coarse grains.
Instant oats have become increasingly popular in recent years. They are convenient and quick, requiring only hot water to prepare. Some have a special mellow aroma and a delicate texture, making them a hit with young people. However, it should be noted that this mellow aroma and delicate texture may come from added ingredients like non-dairy creamer, which can unknowingly add calories to the body. Therefore, when purchasing, it is recommended to choose oatmeal that lists only oats as an ingredient in the ingredients list.