Raw Oat VS Cooked Oat

As children, we used to eat a lot of oatmeal, especially for breakfast. As I grew up I eat oatmeal with just plenty of water like soup and no sugar nor milk. I do eat it no matter what time it is and I make it really hot and that is how I like it.

Since I know that oatmeal has a lot of benefits for the human body I really make sure to have it almost every day with either banana, blueberries, almonds, or strawberries. That is so filling and I don’t get hungry not until many hours after.

It is such a nutritious diet and it is so easy to prepare and because it is so full of health benefits I highly encouraged more and more of my families, relatives, and friends, to try it and see how they like it and benefit from it.

What Are Oats?

The oat, are the small, cream-colored, and oval-shaped grains removed from the cereal plant Avena sativa, sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name.

While oats are suitable for human consumption as oatmeal and oat milk, one of the most common uses is as livestock feed. Oats are associated with lower blood cholesterol when consumed regularly.

Other Uses of Oats

In addition to food (and now beverages), you’ll find oats in herbal tinctures, skincare products like face wash, and body lotion, (did you ever add powdered oats to your bath to soothe the itching of chickenpox or skin rash?)

Oats are an incredibly nutritious food packed with important vitamins, minerals, and antioxidants. In addition, they’re high in fiber and protein compared to other grains. Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.

Parts of the Avena Sativa (Oat) Plant

The main components of the Avena Sativa plant include the seed (oat), leaves, stems (called the oat straw), and the bran — which is the outer layer of all whole grains. The different parts each have unique uses and nutritional benefits.

  • Milky Oat Seed: These are oats that were early-harvested and are most often used as a supplement for relaxation. Harvesting the oats so early in this form means they retain more of their natural minerals like magnesium and potassium.
  • Mature Oat Seed: This is the entire seed of the oat, including the edible part and the inedible outer husk. If you want to farm oats, you’ll need to plant oat seeds.
  • Whole Oat Groats: These are the hulled kernels of the oats. Their outer husk has to be removed before eating to make them digestible. Whole groats include the germ, bran, and endosperm.
  • Oat Straw: This refers to the stems and leaves of the oat plant, which are most often used to make livestock feed, bedding, and supplements designed to boost mood, relieve inflammation, and aid in anxiety. These parts of the plant contain very high levels of iron as well as zinc and magnesium.
  • Oat Beta-Glucan: Also known as the oat bran, this is the outer layer of the oat groat. It contains the soluble fiber extracted from the oat plant and is often used in recipes as well as a supplement to support heart health.

What are oats made of?

Oatmeal is a type of porridge made from milled, steel-cut, or rolled oat grains. An ancient cereal grain, oats come in many forms—from rolled oats to instant oatmeal to whole oat groats—but all start as seeds of the oat plant.

6 Types of Oats Products

1. Oat Groats

These are the most whole form of oats where you’ll find the entire oat kernel minus the husk. The kernel includes the germ, endosperm, and bran — layers that provide vitamins, minerals, phytonutrients, and both soluble and insoluble fiber.

This highly nutritious oat product just requires rinsing and soaking overnight. To prepare, you just boil them in some water for around 20 minutes and serve just like oatmeal.

2. Steel-Cut Oats

These are oat groats that have been minimally processed simply by using steel cutters to cut the grains into a few pieces each. This results in coarse oatmeal best used to cook into traditional, hearty porridge. They are sometimes called Scottish or Irish oats, but real Scottish oats are prepared by stone-grinding.

3. Rolled Oats

Rolled oats are steel-cut oats that have been steam-softened and rolled into flake shapes. They can come in “old-fashioned” form or “quick” form, the latter meaning they’ve been rolled thinner and steamed longer.

Rolled oats in general are often used in baking to make muffins, pancakes, homemade granola, or a smoother, finer oatmeal breakfast. The quick-cooking or “instant” rolled oats are usually the types found in single-serving oatmeal packets at the supermarket.

Your body digests instant oats more quickly. And as such, they can cause your blood glucose to rise faster. So unlike thicker rolled oats, they are not a low glycemic food. Instant oats fall under the medium category of the glycemic index.

4. Jumbo Rolled Oats

These are rolled oats, but the flakes are not made quite as small. Jumbo-rolled oats are often used to make a thicker porridge with more texture, or even used in their raw form to make muesli — a breakfast dish of raw oats with chopped fruit and nuts.

5. Oatmeal

Oatmeal is made by rolling and breaking whole oats into a variety of oat “grades” ranging from coarse oatmeal to fine oatmeal. Traditional oatmeal is used for muffin crumb toppings, or to make scones, biscuits, crumbles, as well as other breakfast and non-breakfast foods.

6. Oat Flour

Oat flour is made by grinding oats into a powder — which can range from coarse to fine — for use in making baked goods. It can also be used to thicken stews and soups.

10 Health Benefits of Oats

1. Prevents cardiovascular disease.

“The antioxidants present in oats are beneficial for heart disease and the dietary fibers help lower the bad cholesterol (LDL) without affecting the good cholesterol (HDL)”, says Dr. Manoj K. Ahuja.

Oats also contain plant lignans, especially enterolactone, which protect against heart disease. Thus, oats help reduce your cholesterol levels and keep your heart healthy. He adds, “It is a key food item that has proven to be good for the heart”.

2. May help balance your blood sugar.

Since oats help stabilize blood sugar and reduce the risk of type-2 diabetes, diabetics should consume oats regularly. The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars, and beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.

3. Supports weight loss.

In the same 2016 study described above, the participants who consumed oats regularly also ended up experiencing the most improvement in their weight and waist circumference.

Oats is a low-calorie food that slows digestion and makes you feel full for longer. Thus, reducing your cravings and helping you shed a few pounds. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan.

4. Prevents Constipation.

Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation. Including oats in your daily diet can keep the issue of constipation at bay. Savor them as part of your breakfast meal.

5. May help lower high cholesterol

Oats are one of the most frequently recommended foods for people with high cholesterol, or who have other risk factors for heart disease, because of their ability to improve these biomarkers

Research indicates that the cholesterol-lowering effects of oats are related to their beta-glucan. The effects appear more prominent when eaten in the form of unrefined beta-glucan-rich, oat-based foods, and diminish considerably when beta-glucan is used as an added ingredient.

6. Protects and alleviates skin inflammation and irritation.

It is a soothing agent to relieve itch and irritation while also providing an array of benefits for the skin. According to The American Academy of Dermatology, “Oatmeal is able to normalize the skin’s pH. It also helps moisturize and soften the skin.”

7. Reduces Cancer Risks.

In cardiovascular disease also “helps reduce chances of hormone-related cancers like breast, prostate and ovarian cancer”, according to the American Cancer Society. Therefore, eating oats is good for both men and women.

8. Maybe good for brain health.

Whole grains like oatmeal are a good source of vitamin E, which is a potent antioxidant that protects cells from oxidative damage. Vitamin E has been extensively studied for its potential neurological benefits.

In fact, researchers have found that decreasing levels of vitamin E in the blood are associated with poorer memory performance. And research has found that levels of vitamin E tend to be lower among individuals with Alzheimer’s disease.

9. Reduces Hypertension

If you suffer from high blood pressure, a daily dose of oats will help combat this problem and in turn, lower the risk of hypertension. You can savor this healthful delight in the form of breakfast or during lunchtime as well

10. Rich Source of Magnesium

Oats are also a rich source of magnesium, which is key to enzyme function and energy production, and helps prevent heart attacks and strokes by relaxing blood vessels, aiding the heart muscle, and regulating blood pressure.

The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

Eating raw oats

Oats are higher in fiber than other grains and hold many vitamins and minerals. …cooked, you should know that raw oats have, in fact, been cooked. A heating process is required to make them digestible.

Everyone knows oatmeal is a nutritious dish to add to your diet, but overnight oats hold a special appeal and may offer even more benefits than their cooked counterpart. … Oats are loaded with good-for-you nutrients like fiber, protein, magnesium, potassium, and omega 3 fatty acids, among other things.

Raw oats release more beta-glucan into your digestive tract than cooked oats. If you enjoy raw oats moistened with water, by all means, eat them that way.

Cooking Oats

When you cook oats, you degrade the amount of available nutrition within the oats. Cooking also results in the release of certain anti-nutrients, such as phytic acid, that the human body cannot absorb directly from raw oats.

Phytates in Oats

Some people may be concerned about phytates in oats, which are compounds found in several plant foods, including, not just oats, but also beans and lentils. And that can block the absorption of certain minerals.

The good news is that most phytates in oats are found in their outer hull and you can reduce the phytate content simply by soaking whole oats prior to cooking and eating them.

Summary

Oats are a versatile, convenient, and highly nutritious food that can be enjoyed in many ways. Although some people, including those with Celiac disease, may want to avoid them, oats can be a great addition to a healthy diet — especially if you can get organically grown oats to avoid glyphosate contamination.

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Please let us know in the comments:

  • Do you eat oats? What kind of oats do you normally eat?
  • How do the oats help you in any way?
  • What are some ways you like to enjoy oats?
  • Have you ever used oats or oat flour in baking? What did you think?

Disclaimer

Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.

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References:

https://en.wikipedia.org/wiki/Oat

foodrevolution.org/blog/oats/

https://food.ndtv.com/health/benefits-of-oats-1234330

 

 

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