Oats are a type of coarse grain, mainly of two varieties: hulled oats and naked oats. Naked oats are shell-free at maturity, commonly known as oil麦 or you麦, and most domestically produced oats are of this type. The grains are ground for flour or used as feed and are highly nutritious.
In ancient times, oats were used as animal feed, but 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 nutrients such as protein, fat, dietary fiber, and saponins. The protein content reaches 15%-17%, which is higher than other grains. The fat content is also higher than other grains, with the highest content being oleic acid. The fat is distributed in the bran and endosperm parts, and the outer layer is rich in a fat-digesting enzyme. Soluble hemicellulose—beta-glucan—in the dietary fiber is distributed throughout the grain.
Oats have a sweet and neutral nature. They can benefit the spleen, nourish the heart, and reduce sweating. They have high nutritional value and can be used for weakness with spontaneous sweating, night sweats, or patients with tuberculosis.
Fruit Oatmeal
II. Is thick oatmeal better than thin oatmeal?
We all know that 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 the water solubility of the fiber and the viscosity of the solution. Therefore, the stickier the oatmeal after cooking, the higher the content of glucan and the better the health benefits. Therefore, sticky oatmeal has better health effects.
Milk Oatmeal
III. There are two types of oats, how to choose?
Oatmeal on the market is 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, original rolled oats retain almost all the nutrients of oats without any other additives. They are a natural food, more beneficial for human digestion and absorption, and healthier. They can be made into simple oatmeal or porridge with other coarse grains.
Instant oats have become increasingly popular in recent years. They are convenient and quick to prepare with just boiling water, and some have a special mellow aroma and a delicate texture, which is very popular among young people. However, it should be noted that this mellow aroma and delicate texture may be due to the addition of ingredients like non-dairy creamer, which inadvertently increases the calorie intake for the body. Therefore, when purchasing, it is recommended to choose oatmeal that lists only oats as an ingredient in the ingredient list.