Interesting Facts About Oats That May Surprise You

Interesting facts about Oats

As the weather gets colder, many of us will be turning to oats for a warm, comforting breakfast — and that’s a good thing. Oats are a natural whole grain and rich in a kind of soluble fiber that can help draw “bad” lower LDL cholesterol out of your body. Soluble fiber also helps keep you full, which is why a bowl of oatmeal feels like an especially stick-with-you breakfast. But oats aren’t only a breakfast food; in fact, there’s a lot more to the humble oat than you might realize. Here are a few things that might surprise you:

The different varieties all have similar nutrition

There’s a misconception that instant oats are somehow inferior and steel-cut are the most nutritious. But whether you choose quick, old-fashioned, or steel cut oats, they all provide roughly the same nutrition: about 4 grams of fiber, 4-6 grams of protein per serving, and similar amounts of vitamins and minerals. And they’re all 100% whole grain, containing all parts of the oat. So buy the kind you like best.

They can make meat stretch further

Want to make ground meat go a little further when making tacos or pasta sauces? Add in 1/2 to 1 cup of cooked, steel-cut oats to the skillet while you’re browning the meat.

They’re a nutritious swap for breadcrumbs

You’ll add in more fiber by using old-fashioned or quick oats in place of breadcrumbs in recipes for meatballs and meatloaf. Like breadcrumbs, oats act like a binder and add a tender texture.

They’re gluten-free

Oats themselves are naturally gluten-free. But if you need to avoid gluten because of celiac disease or another reason, look for packages specifically labeled “gluten free”. That’s because oats may be processed in a facility that also makes gluten-containing products, and cross-contact can occur.

You can grind them into flour

You can swap ground oats for a quarter of the all-purpose flour in recipes for muffins, quick breads, and cookies. To make 1 cup of oat flour, blend 1 1/3 cups old fashioned oats into powder in a food processor or high-speed blender.

They blend well into smoothies

For extra thickness and fiber, add up to 1/2 cup oats to the blender when making your smoothie. (Stick to old-fashioned or quick oats for this instead of steel-cut.)

You don’t have to cook them

Overnight oats have been trending on social media for a while. If you haven’t tried it, here’s how to make them: Add equal parts old-fashioned oats and milk (dairy or non-dairy) to a container, plus the fruit and sweetener of your choice. Stir, cover, and let them sit overnight, then eat cold straight from the fridge.

By SALLY KUZEMCHAK, MS, RD in WebMD

Sally Kuzemchak is a registered dietitian in Columbus, Ohio. An award-winning reporter and writer, Sally has been publishing in magazines such as Health, Family Circle and Eating Well and is a Contributing Editor to Parents magazine. She is the author of the book The 101 Healthiest Foods For Kids. She blogs at Real Mom Nutrition, a “no-judgments” zone all about feeding families.

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