10 Reasons to Love Oatmeal

Your grandma and the Scots ate oats because they are inexpensive and grow anywhere. I eat it for its taste and nutrition and many other benefits. It’s on my list of Powerfoods that I eat regularly.

It’s really true what the cereal TV commercials say about those “crunchy oat clusters.” They are good for you, particularly if you make your own.

10 Reasons to Love Oatmeal
1. Low calorie food; stops cravings. A cup is only 130 calories! It also stays in your stomach longer, making you feel full longer. You will have less hunger and cravings.

2. Provides high levels of fiber, low levels of fat, and high levels of
protein.
It’s on the short list for the highest protein levels of any grain.

3. Stabilizes blood sugar and reduces risk of diabetes (type 2) The high
fiber and complex carbohydrates slow down the conversion of this whole food to
simple sugars. The high levels of magnesium nourish the body’s proper use of
glucose and insulin secretion.

4.Removes your bad cholesterol (without affecting your good cholesterol). Many
studies have shown that the unique fiber in oatmeal called beta-glucan, has
beneficial effects on cholesterol levels.

5. Gluten-free safe. I am gluten sensitive and have no problem with oatmeal. If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.
Avenin is a prolamine that is considered toxic to the intestinal mucosa of
avenin-sensitive individuals. Oats can also contain gluten from nearby wheat
field contamination and processing facilities. Many studies have shown that
many celiacs can consume wheat free oats with no problems.

6. Contains lignans which protect against heart disease and cancer. Oatmeal,
like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans. One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7. Contains unique antioxidants beneficial for heart disease. A study
at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

8. Protects against heart failure. A Harvard study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure. Guess
what grain is most easily found and prepared unrefined – oats.

9. Enhances immune response to disease. The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more
quickly and it also enhances their ability to eliminate the bacteria they find there.

10. It tastes good! All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor. This keeps them from spoiling. They have also been hulled. This process does not strip away all the bran and germ allowing them to retain a concentrated source of fiber and nutrients .

This means however, that oats are not raw and will not sprout.

Different Kinds of Oatmeal: All the benefits mentioned above are actually for oats.
Most people don’t think about oats – they think about oatmeal. In fact most people could not identify whole oats if they were sitting in front of them.

There are many different levels of processing of oatmeal. Generally the larger the
“flake” – as in rolled oats or the bigger the seed or groat – as in steel cut oats – the less processed it will be, the more nutrients it retains and the slower it will be to digest. It will also be slower to cook though.

Most people think steel cut oats are the least processed since that is how the largest groats are labeled, but some of the most processed oats like instant and baby are also steel cut.

Interesting fact: Oats were the favorite cereal of Prophet Muhammad.

Pumpkin Oatmeal Pumpkin pie is one of my most favorite American desserts – it’s so comforting, so clearly connected to that most wonderful time of year, Thanksgiving, where no matter what race or religion, families and friends gather to celebrate how grateful
they are for each other. What better way to start your day?

Ingredients

  • 1 (14-ounce) can pumpkin puree (the unseasoned kind)
  • 2 cups water
  • 2 cups unsweetened almond milk, or water
  • 2 tablespoons raisins (golden or regular)
  • 1/4 teaspoon kosher salt
  • 3/4 teaspoon pumpkin pie spice OR 1/2 teaspoon cinnamon plus 1/4 teaspoon ground cardamom plus 1/4 teaspoon ground cloves
  • 2 cups quick cooking oatmeal(not the instant kind)
  • 1/4 cup pepitas (pumpkin seeds)
  • Honey or maple sugar, for serving

In large saucepan over high heat, combine the pumpkin puree, water, milk, raisins, salt, and pumpkin pie spice (alternative spices). Bring to a boil. Add the oatmeal.
Turn the heat down and cook according to your oatmeal instructions; mine usually takes about 15 minutes. Stir often.

Meanwhile, in a small cast iron skillet over medium heat, toast the pepitas until they’re fragrant and a gentle golden brown, about 10 minutes.

Once the oatmeal is cooked (each grain should be tender), serve with honey or maple sugar on the side, pepitas to sprinkle on top.

Per Serving
(without optional add ins); Calories: 282; Total Fat: 9 grams; Saturated Fat: 1
grams; Protein: 11 grams; Total carbohydrates: 43 grams; Sugar: 8 grams; Fiber:
10 grams; Cholesterol: 0 milligrams; Sodium: 220 milligrams

Sources:
Read more: http://www.care2.com/greenliving/oatmeal-everyday-powerfood.html#ixzz2gfKLnWpv

http://www.foodnetwork.com/recipes/aarti-sequeira/pumpkin-oatmeal-recipe/index.html


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