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Nothing better to start your winter morning than a bowl of porridge. While oats are not great for porridge but also for muffins, pancakes, and so much more. You, at this point, might be thinking that are white oats healthy? Yes, they are! But before diving into their health benefits, let’s look at the different varieties that oats offer.
All oats start as whole unbroken grains, which are further processed into several varieties. Each type has a different processing method which alters its texture, taste, and cooking time. The popular types of oats are:
Steel-cut oats are also known as Irish oatmeal. They have a chewy texture. As they undergo minimal processing and are not flattened, so need more time to cook. In addition to porridge, they are great for adding texture to stuffing. Because of their texture, they cannot be replaced with instant or rolled oats.
Old Fashioned Oats
Rolled oats are called old-fashioned oats. Might you be thinking about the difference between white oats and rolled oats? Rolled oats are like famous Jumbo organic oats with a milder flavor and a softer texture than other oat varieties. The grains are first steamed and then pressed flat using steel rollers to make rolled oats. They usually take 5-7 minutes to cook and are great for making muesli, cookies, cakes, bread, and muffins.
Instant oats cook so well and instantly. They are also called Quick oats. They are pre-cooked, then dried and rolled, and finally pressed to make thin flakes. They have a mild flavor, mushy texture, and are softer. Just add any ingredients of your taste, and you are good to go!
Black Oats vs. White Oats
Black oats are an annual cereal used as green manure, cover crop, and animal forage. They are considered non-standardized grains and are grown in small amounts in different parts of the country. On the other hand, white oats are versatile species of cereal grain. They are suitable for the consumption of humans as oatmeal and rolled oats or for livestock feed.
Oat Flour vs. White Flour
Significant differences in flour and oats are:
- Oat has 6.8 times more saturated fat than White flour.
- Oat has more riboflavin, thiamine, Vitamin B6, and pantothenic acid.
- Oat is an excellent source of calcium.
- Oat is an excellent source of potassium and iron.
White Oats Benefits
The concern that “are white oats healthy?” can be best justified through the benefits that they posses such as:
- A great natural source for minerals and vitamins.
- They help to fight off seasonal lurgies.
- A great source of plant-based protein.
- Reduce the risk of heart diseases.
- Help with your weight management.
- They can help relieve constipation.
- According to research, they can help lower blood sugars.
White Oats Side Effects
Oats usually do not cause any side effects, but some of the disadvantages of eating Oats include:
- Oats can cause bloating and intestinal gas.
- Raw oats contain phytic acid, an anti-nutrient that binds with minerals such as calcium, iron, zinc and prevents your body from absorbing them.
- Poorly chewed oatmeal can cause blockage inside your intestines.
- Lotion with oat extract is generally safe to use on your skin, but it may cause a rash in some.
- People who have Celiac disease cannot eat gluten. Many people with this disease are advised to avoid taking oats because they can be contaminated with wheat, barley, or rye which contain gluten.
How to Incorporate Oats In Diet?
Oats can be added to your diet in several ways. Breakfast is the most common time to consume them, but they make a healthy carbohydrate choice for lunch and dinner. You can add oats to your diet in the following ways:
- Adding sliced avocado, black beans, peppers, eggs, and salsa to cooked oats gives your traditional sweet oatmeal a savory twist.
- Adding raw oats to a smoothie boost up the fiber.
- Combine them with cinnamon and Greek yogurt to make overnight oats in the fridge.
- Add raw oats to homemade muffins, bread, and cookies.
- Make homemade granola by combining oats with cinnamon, coconut oil, dried fruit, and nuts, and then bake at a low temperature.
- Incorporate oats into your pancake recipe.
- Use them in the place of breadcrumbs to coat chicken or fish.
- Use them in the place of rice while making risotto.
- Adding them to soups creates creaminess without adding fat.
- Top cooked oats with grilled chicken, vegetables satisfy your dinner or lunch.
- Stuff peppers, zucchinis, or tomatoes with a mix of oats, egg, onion, cheese, and bake in the oven to enjoy a delicious snack.
- Mix oats with dried fruit and nut butter, form into balls, and refrigerate for healthy and delicious energy bites.
Regardless of what type of oats you prefer, all forms are 100% whole grains and a great source of fiber. If you find any inconvenience while taking oats, consult a nutritionist via Marham.pk.
1- What happens if you eat oatmeal 3 times a day?
Eating oatmeal three times a day can make your body deficient in specific nutrients. Moreover, eating the same meal, again and again, may develop food sensitivity which leads to inflammation. So, it’s good to consult a nutritionist for better advice.
2- What are white oats?
As mentioned above, white oats are versatile species of cereal grain, suitable for the consumption of humans as oatmeal and rolled oats or livestock feed.
3- What are some types of oats?
Well, three popular types of oats are steel-cut oats, rolled oats, and instant oats.
4- How to cook white oats with milk?
Boil 1 cup of milk on the and mix ½ cup of rolled oats into it. Cook over medium heat, leave them to cool for a few minutes, and enjoy!
Book an appointment now, to answer all your queries. You can book an appointment with the top Nutritionist in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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