Oats recently came up in a conversation about grains that contain gluten. The confusion is a result of manufacturers marketing their “gluten free” oats. Do oats contain gluten?
Gluten is a composite of two proteins, gliadin and glutenin, found in wheat and related species including barley and rye. Oats do not contain these proteins. Instead, oats contain a legume-like protein called avenin. The general consensus is that oats are safe for those with celiac disease because avenin does not trigger the same reaction as gliadin and glutenin. The problem with oats is that they are frequently grown and/or processed near wheat, barley, and rye, resulting in cross-contamination. If you are on a gluten free diet, it is best to look for oats that are certified gluten free to be sure.
Heart Health
Oats are highly promoted as a heart healthy food as a result of their fiber content and their unique phytonutrients, avenanthramides. Studies have shown that avenanthramides protect LDL cholesterol from oxidation, which could have a positive effect on the accumulation of plaque in arteries.
Oats contain a specific type of soluble fiber called beta-glucan. For over 40 years, studies have shown that eating just 3 grams of oat fiber per day lowers cholesterol (an amount found in 1 cup of oatmeal.)
Oats are also a good source of minerals manganese and selenium, protein, and carotenoids lutein and zeaxanthin.
Varieties
Oats are available as instant oatmeal, quick-cooking oats, old fashioned oats, steel cut oats, and oat groats (Scottish oats or Irish oatmeal). What’s the difference?
Oat groats – unflattened oat kernels.
Steel cut oats – oat groats sliced by steel blades; they have a dense, chewy texture.
Old fashioned oats – oat groats that are steamed, rolled, and flattened.
Quick-cooking oats – oats groats that are steamed, rolled, cut very fine, and then flattened.
Instant oatmeal – oats are partially cooked and then rolled very thin; most of the bran is removed in processing.
Oat groats and steel cut oats contain most of the bran portion of the grain. Oats are also available as oat bran, the outer layer of the kernel, and oat flour used in baked goods.
How to Store and Prepare
Oats are available in prepackaged containers and in bulk bins. If you purchase prepackaged oatmeal, avoid those with added sugar, salt and other additives. Instead, cook plain oats and add your own condiments such as cinnamon, nuts and dried fruit. Store oats in an airtight container in a cool, dry place and buy small quantities at a time to maintain freshness.
Oats are prepared by simmering in water, and the amount of water and cooking time will vary with the variety (instant oatmeal will cook in a minute or so compared to up to 30 minutes for steel cut oats.) If you have never tried steel cut oats, they are worth the effort.
Perfect Steel-Cut Oats
Serves 2-4, depending on how hungry you are!
3 cups water
1 cup steel-cut oats
pinch of salt
Bring the water to a boil and stir in the oats and salt. Let the water and oats come back to a boil then reduce to medium-low heat. Let the oats simmer with the lid slightly ajar, stirring frequently until cooked through - 20 minutes for chewy oats or 30 minutes for softer oats. Stir in extras like milk, sweeteners, nuts, and fruit off the heat in individual bowls. Leftovers keep for one week.
No comments:
Post a Comment