We are used to buying the quick oats found in our favorite grocery stores. They are believed to be a healthier choice of food especially for people who aims to be on a diet. While quick oats can be considered as a healthy food because of its fiber content, what is unknown to most of us is that these are the most processed variety of oats compared to steel oats or rolled oats. They are often added with sugars, emulsifiers, skim milk powders and other preservatives. Because it has gone through much processing, quick oats have a slightly reduce fiber content.
Oats are an excellent choice of whole grain. They are packed with fiber, vitamins and minerals, healthy fats and antioxidants. In order to get better health benefits from oats, it is best to choose the type of oats with minimal processing such as steel oats or rolled oats. Because of their minimal processing, these oats retained most of the fiber and essential nutrients. It keeps us feel fuller for longer which helps in weight management.
Quick oats have a higher glycemic index which means that there is a faster release of sugar in the blood stream that leads to a quicker burst of energy. Compared to quick oats, both steel oats and rolled oats have lower glycemic index. Slower release of sugar into the blood means a slow release of energy and keeps us fuller for longer. There will be a minimal chances for a snack craving!
Cleaning eating means choosing unprocessed or at least minimally processed food to get more benefits out of the food we eat. It is recommended that when choosing your oats, go for steel oats or rolled oats.
I bought my pantry stock of rolled oats at Healthy Options for only P155. It’s not that expensive, isn’t it?
Here’s one of my favorite quick and easy breakfast recipe.
Calories: 340 Protein:9.3 Fat 8.69 Carbohydrates 56.19 Fiber: 8.6 Sugar: 18.25 Sodium:124
Prep Time: 5 minutes
Cooking Time: 10 minutes
Total Time: 15 minutes
Approx. Cost: P100 per serving
1/2 large fuji apple, cored and chopped
3/4 cup almond milk
1/4 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
1 teaspoon brown sugar
1/2 cup rolled oats
1 tablespoon cashew (or walnuts if available), chopped
a pinch of salt
- Combine chopped apple, almond milk, vanilla, ground cinnamon, brown sugar, and salt in a small pot over high heat. Bring to a boil before reducing it to a simmer. Simmer the mixture for 5 minutes.
- Add the rolled oats and cashews. Bring to a boil again then let it simmer for another 5 minutes. Stir occasionally.
- Serve immediately.