The most cost-effective "king of coarse grains" in the cereal family, it can help with weight loss, lowering blood sugar, and lowering blood lipids!

As the saying goes: Among all grains, oats are the king.

Nutritional ways to eat various types of oats

When buying oats, pay attention to the ingredient list: pure natural oatmeal products only contain oats in the ingredient list, while products with less nutritional value also contain non-dairy creamer, white sugar, maltodextrin, etc.

"Cooking" can distinguish the quality of oats. The oats that become thicker the more they are cooked are good, which means they contain a high content of the health-promoting ingredient beta-glucan.

There are currently five common types of oatmeal products on the market. Nutrition experts teach you a set of different ways to eat them:

1. Raw oatmeal

Unprocessed oatmeal retains all the nutrients of oats without adding other ingredients. It is the slowest digestion rate among whole grains and can effectively control blood sugar and blood lipids.

Raw oatmeal absorbs water slowly and cannot be cooked quickly. It can be eaten in three ways:

Wash the oatmeal grains 2 to 3 times, soak them in water, and refrigerate them for more than 8 hours. Then cook the water with the soaked oats and the rice together.

Cook directly in the pressure cooker.

Use a soymilk maker to make pulp.

2. Gluten-free oatmeal/peeled oatmeal/oat rice

Branless oatmeal, peeled oatmeal, and oat rice are whole oats with the thin skin removed. The oatmeal skin prevents water absorption, making it difficult to cook. Peeled oats can be cooked directly in a rice cooker, saving process and time.

3. Raw oatmeal/quick-cooking pure oatmeal

Raw oatmeal is oatmeal that is directly pressed into flakes without being heated, which completely retains the nutritional value of oats. Raw oatmeal cannot be brewed with hot water and must be cooked. The following three ways of consumption are recommended:

Cook directly. When cooking millet porridge, red bean porridge, and eight-treasure porridge, adding a few spoons of raw oatmeal can make the porridge taste thicker.

Cook with rice. Sprinkle a layer of raw oatmeal on the surface of the rice to increase the aroma of the rice.

Used for cooking soup. Adding a handful of raw oatmeal to meat or chicken soup can thicken the soup and make it more aromatic.

4. Instant Oatmeal

Instant oatmeal is pre-cooked and can be eaten by mixing it with hot water.

Instant oatmeal is not sticky enough, so it is recommended to brew it for 12 to 18 minutes to increase the stickiness.

Milk oatmeal porridge. Heat the milk for half a minute, then pour in the instant oatmeal and stir. Brew for 15 minutes before serving.

Yogurt mixed with oatmeal. After instant oatmeal is brewed with hot water, heat it in the microwave for 10 seconds, and it becomes viscous. It tastes better when eaten with yogurt.

Oatmeal egg custard. Add a handful of instant oatmeal when steaming the egg custard, and the custard will be softer and more delicious.

Oatmeal salad. Sprinkle instant oatmeal on any salad to add a richer taste.

5. Baked oatmeal with dried fruits and nuts

They are oatmeal that is baked with a small amount of oil and sugar, and then mixed with dried fruit and chopped nuts. They taste better. How to eat them:

Eat it directly. It tastes sweet and rich, and is very fun to chew. It can be used as breakfast or as a snack.

It can be eaten with unsweetened milk or soy milk. If you want to soak it, just soak it. If you don't want to soak it, just take a mouthful of mixed oats and a mouthful of milk and soy milk.

Add to salads and desserts.

Oats are one of the best grains

Nutrition experts believe that oats are not only a lipid-friendly food suitable for long-term consumption by patients with hyperlipidemia, hypertension and coronary heart disease, but they are also a staple food with a high nutritional mechanism.

The Chinese Dietary Guidelines recommend that adults should consume 250-400 grams of staple food every day, including 50-150 grams of whole grains and beans, and 50-100 grams of potatoes. Oats as a staple food have three advantages:

1. High in nutrients

The protein and calcium content in oats is the highest among cereals. Children can eat oats to replace part of refined rice and flour, which is beneficial to their growth and development.

Adults who eat oats as their staple food can prevent deficiencies in B vitamins and minerals.

2. Assists in controlling sugar levels

As a high-carbohydrate staple food ingredient, compared with staple foods made of rice and white flour, oatmeal causes a slower rise in blood sugar after meals and helps improve insulin sensitivity.

3. Prevents constipation

Oats are called "natural intestinal scavengers" and are rich in insoluble dietary fiber, which can prevent constipation. After eating, it is easy to produce a sense of fullness, delay the emptying time of the gastrointestinal tract, and prevent obesity to a certain extent.

References:

Life Times: Why is oat milk so popular? Nutrition experts tell the truth...

Life Times: The "Internet celebrity" in the grain industry! Oats top the "cereal rankings" with this

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