This month we’re going to feature 1 daily improvement that can be done to not just reduce your risk of heart disease, but improve your health, lower your body fat, and give you more energy…every single day. 

Yesterday we covered the heart health benefits of wild salmon.

Today’s feature is Oats.

In a low carb confused world, people often think oats are "off limits."  That couldn't be further from the truth! 

In fact, the Whole Grain Council suggests we eat at least 48 grams of whole grains each day — 1/2 cup of cooked oats gives you 1/3 of that! 

In 1997 the FDA gave the “stamp of approval” for oat products (oatmeal, oat bran, oat flour) to slap a label on their products suggesting a correlation between intake and reduced risk of heart disease.

How does it work?

Oats are high in fiber – in particular a “special” type of fiber, called beta glucan.  Considering most people at around 10 grams of fiber TOTAL per day (and need about 3 times that), oats help give you a nice fiber boost in the AM.

This fiber, beta glucan, is responsible for lowering cholesterol and other blood lipids.

Outside of just the lipid issue, though, oatmeal and oat bran fall right into our “eat as few ingredients as possible” food rule.

There’s just 1 ingredient in each of those – oats. 

And oats are also a great source of various vitamins, minerals, and protein.  They’re also super inexpensive when you opt for the plain, rolled oats in the cylinder container — the ones that are the best for you!

But the term “oats” is really an umbrella term – there are many different types available. 

We’ll start with the least processed to the most.

Whole oats – these actually have an outer, unpalatable shell that makes them not edible for humans, so you won’t see these in the store.  At this stage they look like rice kernels. 

Oat Groats – the other shell, or hull, is removed with everything else still in tact.  They still look like rice kernels and can be eaten, but are still more rare than the other more processed forms below.   

Steel-cut Oats – these are one step “below” oat groats, just a tad more processed but they still contain the entire whole grain.  These take a lot longer to cook than your basic rolled oats and have more texture and chewiness to them. 
 
Rolled Oats  – these are what you’re used to seeing – they are made by steaming oat groats and flattening them with a roller. They’re usually called “Old Fashioned” oats.

Instant Oats – just one more step of processing to what started as a whole oat.  These are essentially made into smaller pieces than the rolled oats so they cook more quickly.  In the grand scheme of things, though, a few minutes for rolled oats isn’t much time.

Instant oats are better than more breakfast cereals, but the least processed the food, the better. 

So opt for whole rolled oats, or old fashioned oats, at the very least. 

If you’re bored of the same old “rolled oats" — here's an oatmeal recipe we love!

Sewn Oats

½ cup Old fashioned oats
1 TBS raisins
1 cup low fat milk (or almond or coconut milk)
Raw nut of your choice (pecans are particularly good)
Cinnamon, to taste

Mix all ingredients in bowl or Tupperware container, cover, and put in the fridge overnight.

The next morning, take it out, don’t heat it – simply eat and enjoy!

Replace your normal breakfast cereal with some form of oats … or considering adding these in place of something else in your diet.

Just don’t miss out on this incredible food.