Posted on 03/07/2021 12:35:14 PM PST by be-baw
Oats are incredibly healthy. "Oats are nutritional powerhouses filled with soluble fiber, protein, and essential nutrients like iron and vitamin B-6," says Kelsey Lorencz, RDN, Registered Dietitian Nutritionist at Graciously Nourished.
And if you haven't been eating oats, there's a few good reasons you should: "Eating 2-3 servings of whole grains (like oats!) per day is associated with a reduced risk for cardiovascular disease, good levels of LDL 'bad' cholesterol, and even a healthy gut/microbiome. And oatmeal has been scientifically-proven to help you feel full between meals," says Julie Miller Jones, PhD, LN, CNS, an emeritus professor of nutrition at St. Catherine University and a member of the Grain Foods Foundation's Scientific Advisory Board.
But did you know that there actually preparation methods that could increase oatmeal's health benefits? We asked a team of registered dietitians for their tips on how to make oatmeal even healthier. That's how we discovered the easiest hack for a healthier bowl of oats all has to do with what you're putting on top of it.
Your bowl of oatmeal is only as good as what you're eating it with. High fiber breakfast whole grain oatmeal with fresh berries nuts and seeds
While oats are healthy on their own, you can make oatmeal even healthier by what you add to it.
The bulk of oatmeal's nutritional composition is carbs, so if you want your breakfast to be especially filling, dietitians agree that you'll want to pair it with satiating macronutrients like healthy fats, fiber, and protein.
The healthiest (and best tasting!) way to enjoy oats is by "adding nutrient-dense toppings to make oats more balanced," says Rachel Fine, MS, RD, CSSD, CDN, a registered dietitian and owner of To The Pointe Nutrition. "Though oats are incredible complex carbs, I recommend pairing them with toppings like flax, chia, and nuts to round out the nutrient profile," she adds.
"You have to add toppings!" chimes in Miller Jones. "Adding fruit, nuts, or peanut/nut butter can boost the fiber, healthy fats, and protein for breakfast," she adds.
There are so many options for oatmeal toppings, so we asked dietitians for their absolute favorites.
Protein peanut butter, banana, almonds and nuts
"Oats aren't rich in protein, so my number one recommendation to boost their nutritional content is to add a protein source to them," says Diana Gariglio-Clelland, RD, registered dietitian at Next Luxury. "Adding nuts, seeds, or even stirring in some Greek yogurt or cottage cheese can all do the job."
"Pairing oatmeal with a protein and fat is best because it prevents a blood sugar spike. Some options are chia seeds, hemp seeds, walnuts, almonds, unsweetened coconut flakes, protein powder, or a scoop of collagen," says Kylie Ivanir, MS, RD, a registered dietitian with Within Nutrition.
Nuts oatmeal fruit berries walnuts nuts
Nuts are a great oatmeal topping from almonds to walnuts to cashews. registered dietitian Lauren Manaker, MS, RDN, founder of Nutrition Now Counseling and author of Fueling Male Fertility."Top your oatmeal with walnuts. Walnuts contain fiber, healthy fats, and plant-based protein—three nutrients that help keep people feel fuller longer. Plus, data shows that increasing daily consumption of nuts, like walnuts, is associated with less long-term weight gain and a lower risk of obesity in adults," says registered dietitian Lauren Manaker, MS, RDN, founder of Nutrition Now Counseling and author of Fueling Male Fertility.
Fiber Oat Bran A serving of oats contains between 4-5 grams of fiber, but you can boost that number up even more with some clever ingredients. Many of the sources of protein, like nuts and seeds, are also good sources of fiber, and so are fruits. "Another great option is mixing your steel-cut or rolled-oats with some oat bran since oat bran is highest in fiber and great for satiety and overall health," says Ivanir.
Seeds
As a food group, you can't go wrong with seeds. "Flax is a rich source of lignans, a powerful phytochemical with anti-oxidative characteristics. Flax also contains the highest percentage of Omega-3 fatty acids (ALA) per serving. Chia seeds are also a great source of calcium and unlike flax, doesn't need the extra step of grinding before eating (chia is easier for the body to digest without the need to grind the seeds beforehand)," says Fine.
Fruit
Berries, apples, bananas, the list goes on. For inspiration, take a page out of Lorencz's book: "My favorite oatmeal recipe is old-fashioned oats topped with strawberries and a spoonful of peanut butter. The strawberries naturally sweeten the oatmeal and the peanut butter adds extra fat to keep me full and satisfied all morning."
I have a recipe for slow cooker apple cinnamon oatmeal that I will try soon.
I recently bought some ground flax seeds that I've yet to open. I intend to add it to things like oatmeal and smoothies. I also have some vanilla flavored whey protein powder that I use in smoothies. Didn't like the flavor at first, but got used to quickly and intend to buy more soon.
My doctor wants me to eat 120 g of protein a day, and I'm nowhere near that. It is said that eggs are a good source of protein, but you get significantly more from chicken, beef and pork. And I prefer to eat food that has all the essential amino acids and not have to mess around with combining foods to get them (beans and rice are a classic example, but there are many others).
Any food you eat from animals have complete proteins, whether it's meat, eggs or dairy products. I understand soy and quinoa also have all the essential amino acids, but who the heck wants to eat tofu?
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Stay away from quaker..It’s loaded with roundup,..One of the worst in fact...
I eat a bowl of old-fashioned oats every morning with an entire apple cut up in it and a scoop of collagen powder mixed in. Very good! I was putting home grown blueberries in it but made too many into wine and ran out. My BB bushes are starting to bud so I’ll have some before long. I usually put about 20 gallon in the freezer.
Soy and flax seeds both contain phytoestrogens.
I don’t know if you’re male or female.
I use McCann’s Irish steel cut oats. They take like 30 minutes to make. I add walnuts and some craisins for flavor.
Another way, which has been described to me as disgusting, is I add scrambled eggs and Frank’s hot sauce.
Oatmeal is hocus pocus “nutrition”...
https://www.wheatbellyblog.com/2019/09/the-truth-about-oats-and-oatmeal/
I add chopped pecans and golden raisins to my oatmeal. Yum.
I crumble up bacon in mine.
2 cups of oats
teaspoon of baking powder
two cups of milk
beaten egg
nuts and fruit (my husband likes pecans and blueberries)
Drizzle of honey
das of salt
Mix and stick in oven at 350 for 45 minutes.
If you want to know the secret to the BEST way to prepare and eat oats it is this.
SAVORY OATMEAL...
Only use good quality steel cut oats. Do not listen to the directive saying you must cook them for 40 minutes. No way! I cook them for 9 minutes.
Cook them in chicken broth. Stir while cooking almost like you’re making risotto. When they are done top with a couple of over easy eggs. Yum!
I usually cook about 2 cups oats to a quart of chicken broth and seal for the week. They can easily be heated up in the microwave and topped with eggs.
As other ideas, you can add anything. I have used caramelized onions. Add vegetables mainly fresh spinach. Swiss chard is delicious.
For one of the BEST comfort meals on a cold night cook the oats very creamy maybe a twee bit looser than normal. Add a big handful of fresh spinach near the end (of the 9 minutes) and toss in some roti chicken. This makes it very easy. Then pour that delicious creamy concoction into a shallow bowl and top with a poached egg or two, Eat with a big spoon and let that runny yoke meld into the oat chicken stew. I swear it tastes like you are eating chicken and noodles!
ONLY IT IS HEALTHY! Trust me on this and if you have any questions feel free to DM me or ask here.
Try my ‘health shake’: Oats, banana, peanut butter, milk, six ice cubes and a spoonful of French vanilla flavored powdered coffee. B;end on chush and drink slowly to enjoy. For those who prefer Almond milk, it make a great sub for cow’s milk. I use 2% real cow’s milk.
G
I also use ine0minute oats.
That recipe is excellent. I think I’ve made it with steel cut oats though. It’s been awhile. Thanks for reminding me. You can even do a version on the stove top with steel cut oats because it takes so long for the oats to cook, the apple cooks too. I use a little maple syrup on top.
Bob’s Red Mill steel cut oat are our favorite. I add freshly ground cloves, nutmeg, cardamom and allspice to mine with maple syrup.
There is something wrong with this keyboard!
I am not a big believer in the food pyramid myself. As anything, everything in moderation. Personally found that when I switched to a keto style diet all my pertinent blood measurements improved. Blood sugar was never high but it dropped a lot anyway. Total cholesterol dropped, and the ratio of good to bad cholesterol improved. BP and HR both improved. And of course I lost quite a few pounds (was never obese but needed to drop some). A lot of this seems counter-intuitive to the dogma. Maybe not for everyone but at least in my case.
That's an excellent idea and sounds like the basis for a lot of other ways to prepare oats. It's not just for breakfast anymore!
The only way to make it edible is to cover it with a 1/4 inch layer of sugar.
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