Highly Nutritious
Oats, scientifically known as Avena Sativa are highly a nutritious cereal grain. As you’ve heard many times before, breakfast is the most important meal of the day. It, therefore, makes sense that it should also be healthy. As oats are both filling and packed with health benefits, what better way to start your day than with a breakfast including oats. Although oats are high in carbohydrates, they are also higher in fibre (beta glucans), protein and fat than most other grains. They are also high in vitamins, minerals, and antioxidants.
Let's take a closer look
Antioxidants: Oats contain antioxidants called avenanthramides that may contribute to reducing the risk of heart disease by increasing nitric oxide. Nitric oxide dilates the blood vessels allowing the blood to flow more freely. Avenanthramides also have anti-inflammatory and anti-itching properties making oats great for irritated skin and can be seen included in the ingredients of many beauty products.
Soluble Fibre: Oats contain soluble fibre in the form of beta glucans. Soluble fibre partially dissolves in the gut forming a thick gel like substance. Studies have shown that beta glucans can lower LDL (bad) cholesterol by increased excretion of cholesterol-rich bile therefore reducing cholesterol in the blood. Beta glucans have also been shown to lower blood sugar levels and may increase insulin response. This is due to the beta glucan's ability to form a thick gel which delays stomach emptying and glucose absorption into the blood. This process helps keep you full for longer reducing the need for snacking.
Digestion: Fibre promotes bowel regularity, helping to prevent constipation. Fibre increases the weight and water content of the stool making it easier to pass. Cereal fibres, such as those in oats are found to be more effective than the fibre found in fruit and vegetables. Some studies have shown that the breakdown and fermentation of beta glucan oat fibre increases the diversity of gut microbiota.
Immune Response: Research shows that beta glucans help neutrophils (white blood cell that act as the immune systems first line of defence) travel to the site of infection faster and increase their potential to eliminate harmful bacteria found there.
Sleep: Oats contain melatonin and complex carbohydrates that can help get more tryptophan (precursor to melatonin and serotonin) to the brain and help you sleep. Oats contain several vitamins and minerals including vitamin B6, a cofactor that aids serotonin production in the brain. This makes oats a good nighttime-snack too!
Vitamins and Minerals: Oats contain mostly Magnesium, Manganese, Iron, Phosphorus, Zinc, Folate, Copper, B1, B5, B6.
Oats have so many health benefits
Oats have so many uses, not least as porridge for breakfast. However, not everyone likes the gloopy texture of porridge. I make a really tasty healthy granola (recipe below) that’s great for breakfast, or added to yoghurt for a snack, or sprinkled over stewed fruit for dessert. Oats can be included in fruit crumble topping or used as crumbing instead of breadcrumbs. Oats also make a really good gluten free bread.
Oats are naturally gluten free but can be cross contaminated in the processing facility or even if grown beside other gluten containing cereals. If you’re overly sensitive, it's best to use certified gluten free oats.
A. Vogel’s Avena Calm, made from the expressed juice of fresh oats is a lovely gentle aid to mild stress and enhancing sleep.
Ask in store for our range of oat products, including gluten free oats, organic oats, oat milk etc.
Healthy Granola
Ingredients:
- 4 Cups of oats
- 1 1/2 Cups of raw nuts and seeds (coarsely chop the nuts)
- 1 tsp of salt
- 1/2 tsp of ground cinnamon
- 1/2 cup of coconut or olive oil
- 1/4 - 1/2 cup of maple syrup or honey (depending on taste)
- 1 tsp of vanilla extract
- 2/3 cup of dried fruit
Optional extras: 1/2 cup of desiccated coconut or 1/2 cup of cacao nibs
Method
Pre heat oven to 180 deg. Lin a rimmed baking sheet with parchment paper.
In a large bowl combine oats, nuts, seeds, salt, and cinnamon. Stir to blend.
Pour in oil, honey, and vanilla extract. Mix very well until the oats are coated.
Pour the mixture into the prepared tray and, using a spoon, spread it out evenly in a single layer.
Bake until lightly golden for approx. 20 - 25 minutes, stirring halfway through. Add the fruit and any other extras about 5 minutes from the end of cooking.
Allow to cool completely before storing it in an airtight container. It can be frozen.
Wendy Moxely, Nutritional Therapist, Wexford Store