Rolled Oats 101

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It’s difficult to find someone who hasn’t heard of or eaten rolled oats. Extremely fast and easy to cook, with a powerful nutritional punch, it’s easy to see why they are so popular throughout the world. With many nutrients and health benefits, their positive attributes are numerous. Luckily for those who love them, rolled oats can be found almost anywhere and are widely available, adding to their continued and long-lasting popularity!

Identification

Oat groats are husked, steamed, flattened (rolled), and toasted to make what we know as rolled oats. These flat, typically cream-colored grains are processed, yet still are generally considered whole grains.

Taste

Rolled oats have a very mild taste. Depending on cooking time, oats can be chewy or soft.

Availability

Rolled oats are widely available, and can be found in most stores, or online.

Selection

Rolled oats are generally prepackaged and can be found in most natural-food stores. Packages should be completely sealed and free from moisture. Some stores have bins of rolled oats. To ensure maximum freshness, make sure the store has a good turnover of rolled oats and that the bins are sealed and free of moisture. Avoid black or off-color rolled oats.

Organic Benefits

Rolled oats should be bought organic when possible. Organic foods are those that are produced without the use of artificial chemicals or fertilizers, genetic modification, radiation, or sewage sludge. Buying organic foods, in particular, minimizes exposure to harmful pesticides. Pesticides are toxic in nature and have been linked to a myriad of health problems. Among these problems are cancer, hormone disruption, brain toxicity, and eye, skin, and lung irritation. Pesticides are also thought to harm the environment including the soil, water, and wildlife.

Yoffie Life stresses that consuming conventional oats when the organic version is unavailable or financially impossible is far better than not eating them at all.

Storage

Rolled oats should be stored in a cool, dark, dry location and used within one year of purchase.

Cooked rolled oats keep fresh in a tightly sealed container in the refrigerator for three to five days, or in the freezer for six months.

Preparation

Rolled oats do not need any preparation prior to cooking.

Boiling rolled oats is the easiest cooking method. Bring 1 cup of oats and 2 cups of water to a boil in a small pot. Turn down the heat and simmer, stirring often, for 10 minutes, or until tender (or desired consistency).

Nutrition Summary

Fiber

A non-digestible carbohydrate, fiber provides a feeling of fullness, aids digestive support, helps provide the movement and excretion of bodily wastes, and aids blood-sugar stability.

Manganese

The majority of the manganese in the body is stored in the bones and organ tissue, mainly the liver and kidneys. Manganese is responsible for production and maintenance of sex hormones, blood-sugar regulation, brain and nerve function, calcium regulation and absorption, and carbohydrate metabolism.

Phosphorus

Provides structural support to DNA and RNA, works with calcium in the formation of tooth enamel and bone, helps to filter wastes out of the kidneys, and regulates energy. Phosphorus also plays an integral role in cardiovascular health and repairing cells and tissues throughout the body.

Selenium

Although commonly described as a mineral, selenium behaves like an antioxidant, helping to reduce the number of free radicals in the body. This may aid in slowing the visible signs of aging, protecting cardiovascular health, and promoting the immune system.

B1 (Thiamine)

Thiamine, or vitamin B1, plays an active role in metabolizing carbohydrates into a useable form of energy. B1 also contributes toward proper nerve function and acts as a coenzyme to convert ketones into other coenzymes necessary for cell metabolism.

Health Benefits & Medical Claims

The fiber in rolled oats makes them both a heart-healthy and cholesterol-lowering food. Many with diabetes or pre-diabetes consider rolled oats a healthier alternative to many cereal options on the market today because they both support the circulatory system and regulate blood sugar. Some types of oats are used to soothe skin conditions such as chicken pox or eczema.

Little Known Facts
  1. An “oat bran craze” occurred in the United States in the 1980s.
  2. When oats were labeled as a food that might help reduce the risk of heart disease in 1997, their popularity peaked.
  3. In the United States, Vermont eats the most oatmeal out of any state.
This information is not intended to replace the advice of a doctor. Yoffie Life disclaims any liability for the decisions you make based on this information.