Oats are whole grains that promote heart health and have the ability to reduce cholesterol levels.
Find out the secret behind oats that make them the top food choice for lowering cholesterol.
As a registered dietitian, I often get asked about my go-to list of foods.
Caitlin Bensel
One food I always mention is oats.
Oats are commonly eaten as a breakfast item.
A bowl of hot oatmeal with nuts and berries is mygo-to breakfastfor a gloomy morning.
Its mushy and hearty texture comforts my soul.
So, what is so unique about oats?
Pictured Recipe:Banana Oatmeal
What are oats?
Oats are the seeds of oat grass.
Oats could also be blended with water to make a creamy, non-dairy beverage, oat milk.
Here is more information on some of the health benefits of oats.
The secret lies within beta-glucan, a jot down of soluble fiber present in oats.
Research has found that eating 3 grams ofbeta-glucanfrom whole oats may reduce total cholesterol by 12 points.
By doing so, you are less likely to experience sudden spikes and dips in your blood sugar level.
This effect could be explained by the soluble fiber’s ability to absorb water.
Oats come in different varieties and are processed to varying degrees for palatability and digestibility.
The less processed the oats are, the more cooking time is required.
Oat groatsare the least processed among all types, with only the outer hull removed.
Known for their chewiness, they require soaking before cooking.
Steel-cut oatsare similar to oat groats, except they are cut into two to three pieces.
Like the groats, they are also chewy in texture and require soaking and extended cooking.
Rolled oatsare processed differently than steel-cut oats.
Rather than cutting into pieces, they are steamed, pressed with a roller and then dried.
Because of their shape, preparation time is reduced significantly with no soaking required.
Unlike steel-cut oats, rolled oats provide a creamy texture.
Quick-cooking oatsare rolled oats cut into smaller flakes, which further reduces the cooking time.
Instant oatsare cooked and dried oat groats which are then cut into thin flakes.
Because the oats are cooked during processing, they soften once combined with a hot liquid.
While instant oats provide convenience, many varieties available are added with sugar and salt.
Oat bran, on the other hand, only consists of the outer layer that covers the groat.
The least processed the oats are, the lower their glycemic index is.
The glycemic index measures how fast or slow the food is absorbed and consequently increases the blood sugar level.
The Bottom Line
Oats are a whole grain that offers numerous health benefits, including lowering cholesterol.
Start enjoying oats today!
