A Healthier U

OATS FOR HEART HEALTH

Oats are a good source of soluble fiber (nearly 4 grams in 1 cup of oats) which is great for heart health!

TYPES
Whole oat grains are called groats.

Old Fashioned Rolled Oats: Whole oat groats are steamed and rolled flat into “flakes”. Cooking time is around five minutes.

Quick Oats: The whole oat groats are first cut into pieces and are then steamed and rolled thinner than old fashioned oats. This helps reduce cooking time to about one minute.

Instant Oats: Whole groats are cut into small pieces and are precooked and dried. Next they are steamed and rolled into smaller, thinner flakes. Simply add hot water for instant oatmeal. Texture is very soft.

Steel Cut or Irish Oats: Whole oat groats cut into two or three pieces by steel blades. Cooking time is typically 30-45 minutes. You can also look for quick-cooking steel cut oats that are ready in as little as three minutes.

Oat bran: The outer husk of the oat grain and very high in fiber.

Oat flour: Whole grain flour that can be used in cooking and baking. Try making your own by grinding rolled oats in a high-powered blender or food processor.

HOW TO STORE
Keep your oats in tightly covered containers (either the original box and top or sturdy plastic canisters with lids). Keep in a cool, dry place and use within six months for the best flavor. Oats may be stored in the freezer for up to one year.

BENEFITS OF CONSUMING OATS REGULARLY

  • May increase satiety (research article published in Nutrition Research 2009 found that people who consumed oats at mealtimes had higher blood levels of peptide Y-Y, a hormone known for controlling appetite)
  • May improve insulin sensitivity
  • Lower LDL cholesterol (<100 is optimal)
  • Aid in controlling blood pressure

QUICK AND EASY RECIPES WITH OATS

Oat and Peanut Butter Bites:

1 c. quick-cooking rolled oats
½ c. creamy peanut butter (low fat or regular)
1/2 c. ground flaxseed (look for in the bulk foods section)
1/3 c. honey
¼ mini chocolate chips
1 tsp. vanilla extract

Combine all ingredients together in a bowl. Roll into balls with hands. Place on a baking sheet and freeze one hour. Serve cold from the freezer or refrigerator. Yield: ~24 bites

Overnight Oatmeal:

In a covered dish combine equal parts old fashioned or quick-cooking oats and milk or yogurt of your choice. Add your favorite toppings and refrigerate overnight. When ready to eat simply heat in the microwave until warmed through. Stir and enjoy!

Combinations to try:

Chopped green apple, walnuts, and cinnamon
1 TBSP peanut butter + 1 tsp. mini chocolate chips
Raisins and brown sugar
Fresh or frozen mixed berries and vanilla yogurt
Pureed canned pumpkin, pecans, and pumpkin-pie spice

HealthFeed

COULD COFFEE PREVENT CIRRHOSIS?
coffeeCoffee is a well-known remedy when it comes to helping with hangovers. Now, a new study suggests it could help with serious long-term damage from alcohol. Researchers at the University of Southampton in Britain says data shows that drinking more coffee may reduce the risk of developing cirrhosis, a disease of the liver associated with alcohol abuse.

Learn more here.

For more expert health news and information, visit healthcare.utah.edu/healthfeed.