Are your first thoughts of oatmeal coming in a variety-packed box that you make from a packet and cook in the microwave? A bowl of oatmeal may also look like the usual, boring breakfast item that you're only eating for a healthy start to the day.
On the contrary, this plain grain has a lot more to it than meets the eye. It has more benefits for your body than you'd be able to count. It has a rich history, and it's not just for eating! Here are some facts on this incredible superfood:
Oatmeal is a Whole Grain
If you're not familiar with what a whole grain is, it's an unrefined grain that contains all three parts; the endosperm, the bran, and the germ. The majority of the fiber and nutrients are in the germ and the bran.
It's why refined grains are less nutritious and lack that whole-grain goodness. There are various forms in which oats exist. Old-fashioned oats are flakes that are formed by steaming and flattening the grain.
While steel-cut oats, or as some call them, Irish oats, are cut into small pieces by steel blades, hence the name steel-cut, instead of being rolled out. But whether your oatmeal is in the old-fashioned form or the steel-cut type, it will always be whole grain and have all the vital nutrients and fiber.
So you can choose the kind of oatmeal that suits you the best without worrying about it being less nutritious than the other.
Oatmeal is Almost as Old as Human Life
You may not have heard the statement that the scientists at Britain's Royal Academy of Adhesives and Sealants discovered oatmeal during an experiment searching for new forms of industrial glue, which is untrue. However, oats have been around for thousands of years. And are almost as old as humans.
Scientists have traced these grains to Ancient Egypt, specifically among the remains of the 12th Dynasty. But according to many historians, oats were cultivated by the Chinese even before the year 7000 B.C.
Some archaeologists found cultivated oats in the caves of Switzerland that dated back to the bronze age. Even the stone age people had porridge in breakfast some 32,000 years ago. The Romans considered oats a fare for the barbarians and the lowlifes, who eventually toppled the Roman Empire.
Oatmeal and Heart Health
Heart conditions and problems are a leading cause of death all around the world. Heart disease can develop due to various reasons, but high blood cholesterol, especially LDL or bad cholesterol, is amongst the most frequent causative agents.
When this LDL undergoes oxidation, it raises the risk of a stroke or a heart attack by damaging the tissue with inflammation in the blood vessels. Oatmeal in breakfast helps prevent the onset of a heart attack and reduces the risk of other heart diseases, and there are at least 37 studies to prove this fact.
The high fiber content helps reduce cholesterol levels in the blood, especially of the bad cholesterol. The fiber directly binds to the LDL in the gut and prevents it from entering the blood. Meanwhile, the liver assists by pulling some of the cholesterol out of the blood. The antioxidants in oats work with vitamin C to prevent the oxidation of any remaining LDL.
Thus, eating oatmeal early in the morning can make you a very heart-healthy person.
Oatmeal Can Help Prevent Cancer
It might not be on the top when it comes to the leading cause of death worldwide, but a survey showed that as of 2018 alone, nearly 9.5 million people died from cancer across the globe, meaning that 1 in every 6 deaths was due to cancer.
The health of a cancer patient slowly deteriorates, and even the treatment becomes painful and hard to bear. Now, imagine something as potent as cancer beaten by nothing but a bowl of oatmeal early in the morning. How amazing would that be?
Researchers conducted a study involving almost 2 million people to prove this fact. The researchers published that any diet containing high amounts of fiber, the perfect example of which is oats, can help reduce the risk of colorectal cancer, the 2nd most abundant and fatal type of cancer.
The researchers found that increasing your dietary intake of fiber by only 10 grams reduces the risk of colorectal cancer by 10 percent. Also, the risk of developing breast cancer was twice as prevalent in premenopausal women who ate less fiber than those who regularly ate whole grains like oatmeal.
Oats are Gluten-Free
The rumor that oats contain gluten has spread like wildfire. If you aren't familiar with gluten, it is a group of proteins predominantly found in wheat, barley, and rye. Many people think that since oats are also whole grains, they might also contain gluten.
Oats are naturally gluten-free; to clear the misconception. But when harvested in the same field as wheat, barley, or rye, there's a high chance of cross-contamination. Furthermore, processing and packaging facilities pose a greater risk for cross-contamination, making them unsafe for patients with celiac disease.
But if the package has a gluten-free label on it, such as that on a bag of Bob's Red Mill Gluten-free Rolled Oats, it's safe for consumption.
Swapping Oats for Breadcrumbs in Recipes?
Many people thought about swapping bread crumbs for rolled oats, and many people still do, but once you're done reading this, there's a high chance you'll want to swap your bread crumbs for rolled oats.
If you go through the nutritional values of both, you'll notice that they're almost similar for most of the components. The only difference is in the amount of sodium, and that difference is HUGE. In a 100g serving, rolled oats contain 6mg of sodium, while the same amount of bread crumbs provide with 732mg, which is 120 times the amount of sodium from the same amount of rolled oats.
If you have a 2000-calorie diet, the 732mg sodium constitutes about 31 percent of the recommended daily value, so your sodium intake will shoot sky high whenever you eat breadcrumbs. Therefore, substituting rolled oats for breadcrumbs in recipes is nutritious and healthy, especially when making meatloaf, burgers, meatballs, and chicken fingers.
The tip is to grind the rolled oats before seasoning them and adding a little extra of these seasoned ground rolled oats. If the recipe instructs you to use one cup of bread crumbs, substitute them with 1 1/4 cup of oats.
Here is a recipe for Parmesan Oat Crusted Chicken.
Americans Love Oats
Once the Scots started eating oats, the whole world followed their lead. That was until the wave reached the U.S. Once the Americans started consuming oats, they not only followed but eventually took the lead. According to the United States Department of
Agriculture, the U.S. comes just behind the Russian Federation and is the 2nd highest domestic consumer of oats. According to a survey, nearly 75 percent of all Americans have oatmeal on their pantry, thus helping the agro-based industry grow and promote a nutritious diet.
If you want to make a transition to a more plant-based lifestyle, oatmeal is a perfect candidate because it's probably the easiest to enjoy. There are several ways in which Americans have managed to incorporate oatmeal into breakfast, lunch, and dinner. You can, for instance, have oats with some warm milk, fresh nuts, seeds, and fruits for breakfast.
For breakfast, gluten-free overnight oats are an excellent choice, especially for those who find themselves in a rush early morning. Similarly, you can devour on oatmeal with gluten-free cheddar cheese and a fried egg for lunch and dine on mushroom and herb steel-cut oat risotto.
Oats as a Natural Beauty Product
You'll be surprised to know that eating oats can help enhance your natural beauty. Vitamin B7, or biotin, has various metabolic functions alongside promoting normal digestion, but it also maintains hair, nails, and skin.
Only half a cup of oats supplies a quarter of the recommended daily value. Chia seeds and almonds also provide biotin, with both of these being the perfect toppings for oatmeal. Oats are also a high-protein source, which triggers the formation of collagen.
Ever wondered why older people have more wrinkles and dry skin? It's the reduced formation of collagen which can't keep the skin in place and results in dehydration. So eating oats can help slow the aging of your skin by giving it a soft, supple look.
Many companies in the cosmetic industry include oats in their creams and ointments. One such company was so impressed by oats that the founders even named their company Aveeno, from the Latin name of oats Avena sativa. If you're suffering from skin conditions like eczema, taking an oat bath can relieve the symptoms and is even used as a treatment by many people.
Oats Help with Addiction
Addicts are treated with Ayurvedic medicine, containing an oats extract, to help with opium addiction. Several people have used oat herb extracts to deal with smoking, and according to them, it significantly helped reduce cigarette craving.
Final Words
With all these benefits, you're missing out on a lot if oatmeal isn't one of the essential pantry items in your home. Raw or cooked, savory or sweet, with milk or without milk- oatmeal is the all-in-one combo item for the perfect nutritious meal.
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She is passionate about helping others understand their body.
The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
She is excited to help & support you on your journey of optimal health and wellness!
