• Oats have numerous uses in the form of oatmeal and fine oat flour.
• A steaming bowl of fresh cooked oatmeal is the perfect way to start off your day. Add your favourite nuts and fruits to a piping hot bowl of oatmeal and enjoy it to your taste.
• Oats may also be consumed raw, and cookies with raw oats are becoming popular.
• Oatmeal is chiefly eaten as porridge, but may also used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread.
• Oats is also used in many cold cereals, particularly muesli and granola.
• Different types of oats require slightly different cooking methods for making hot cereal or porridge. For all types, it is best to add the oats to cold water and then cook at a simmer.
• Oatmeal cookies are a favourite with kids and adults alike.
• Add oat flour or whole oats the next time you make bread or muffins.
• Sprouting increases the nutritive value. So, add sprouted oats to sandwiches, salads, stir-fries and soups.
• Being partly cooked in the mill, oats can easily be teamed with fresh or dried fruits and natural yoghurt.
• It can be assimilated as a part of any meal - breakfast, lunch or dinner.
• Oats makes a very good dessert ingredient. Being low in sugar, it compensates for other rich ingredients.
• Oats is very versatile and amenable to use in several dishes as it is partly cooked in the mill itself. It can easily be used to make quick pastas, muffins and croissants. Moreover, since it substitutes for maida, it is a healthy option any day.
• It can act as a thickening agent for soups and gravies instead of maida and replace wheat flour in Indian cooking.
How to store quick cooking rolled oats, rolled oats
• Store oatmeal in an airtight container in a cool, dry and dark place where it will keep for approximately two months.
• However, use within the expiry date stamped.Nutritional Information of quick cooking rolled oats, rolled oats
One cup of uncooked quick Oats is 74 grams.
RDA stands for Recommended Daily Allowance.
Nutritional Information for 1 cup of uncooked quick Oats287 Calories
12.5 grams of Protein
49 grams of Carbs
5 grams of Fat
281 mg of Phosphorus
: 46.8% of RDA (about 600 mg for adult)
130 mg of Magnesium
(Mg) = 37.4% of RDA (about 350 mg )
7.8 grams of High Fiber
= 31.2% of RDA (about 25 to 30 grams)
2.9 mg of Zinc
= 29% of RDA (about 10 to 12 mg)
12.5 g of Protein
= 22.7% of RDA ( about 55 g)
37 mcg of Folate, Vitamin B9
= 18.5% of RDA (about 200 mg)
2.81 g of Iron
= 13.3% of RDA (about 21 mg)
317 mg of Potassium
(K) : 6.7% of RDA (about 4,700 mg)
11 Health benefits of quick cooking rolled oats, rolled oats
1. Good for Heart
: It is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.
2. Rich in Antioxidant
: Whole Oats have a antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels through nitric oxide which widen the blood vessels resulting in better blood flow and lower blood pressure.
3. High in Soluble Fiber
: Barley and Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body.
4. Weight Loss
: Oats are rich in Beta Glucan, a soluble fibre which dissolves in the small intestine forming a thick gel like substance. This gel slows down the pace at which food moves through our digestive track and keeping you feeling full for a longer time. Even better, it allows more time for nutrient absorption. You will eat less and your body will get better nutrients.
5. Good for Diabetics
: Since Oats is high in fibre since Oatmeal takes time to digest resulting in the slow release of blood sugar. Oatmeal is Oats with milk or even a more healthier option is Oats with Almond Milk. try this recipe
6. Oats are Gluten Free
: Great for those who are intolerant to wheat.
7. Rich in Phosphorus
8. Good source of Vitamin B1, Thiamine
9. Good source of Magnesium
10. Good source of Zinc
11. Good source of ProteinGlycemic Index of Oats
Steel Cut Oats has a Glycemic Index of 45 which is low but most oats sold in supermarkets are instant oats and have a medium GI. Glycemic Index are for foods you eat, ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels. Foods rank from 0 to 50 are low GI, 51 to 69 are medium and 70 to 100 are high. Foods that are high in GI are not suitable for weight loss and diabetics. Foods like Steel Cut Oats have a low GI and hence don't spike your glucose level as they are absorbed slowly. Great for weight loss and diabetics. But eat in moderation instant oats sold in supermarkets as they are processed and lots of their health benefits stripped.