What is Oatmeal and Why Is It Great for Breakfast?
Ask the question ‘what is oatmeal’ to someone a few decades ago and there’s a good chance they would tell you it is animal feed. And they would be right – uncooked oatmeal is a great animal feed. But the cooked version is different and is now being recognised as a healthy breakfast option. But what is oatmeal and why is it great for breakfast?
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What is oatmeal?
Oatmeal is the hulled oat grains, known as groats, that have been milled, steel cut or rolled. Ground oats are also known as white oats while steel cut oats are sometimes called coarse oatmeal or pinhead oats. Rolled oats can be ‘thick’ or ‘thin’ as well as described as old-fashioned, quick or instant. Straight forward, right?
Oat groats are the most intact form of the original whole grain oat (Latin name Avena sativa) and take the longest to cook. Instant or quick oats are (as the name suggests) the quickest and most processed variety but often end with a very mushy texture that not everyone enjoys.
The basic use for oatmeal is simply served with water or milk and are known as porridge in this form. But they are also a popular ingredient in muffins, granola bars, cookies and a host of other baked goods. They are also beginning to be used as part of smoothies and particularly smoothie bowls.
Health benefits of oatmeal
Now we are a (little) clearer on what is oatmeal, let’s take a look at why you might want to get it into your diet, with breakfast being the most popular option.
Fibre
Oats are a grain, and this means they have a lot of goodness in then, most of which is retained in oatmeal. For example, 100gram of oatmeal contains 1.7g of dietary fibre, something many of us miss out on. This is the stuff that can help with the regular flow through the digestive system and avoid constipation. This is particularly helpful for older people who often experience a problem with bowels.
They also contain something called Beta-Glucan, a soluble fibre that helps to reduce cholesterol levels, lowers blood sugar levels and helps us feel full to reduce the chance of overeating. It also assists that good bacteria in the stomach.
Antioxidants
Any source of antioxidants is a good thing and oatmeal is one of them. These include polyphenols, those beneficial plant compounds. They also contain a unique one called avenanthramides which have been shown to lower blood pressure by creating nitric oxide. This dilates the blood vessels and helps with blood flow. They are also anti-inflammatory and can even help with their anti-itching properties.
Why is oatmeal great for breakfast?
So why does this make oatmeal great for breakfast? The benefits above give you a few ideas and there are also lots of other minerals that are in oats that help the body including thiamine, magnesium, phosphorus, zinc and iron.
Oats in any form help you feel full and this reduces the risk of needing a mid-morning stack because you are feeling hungry and empty. Not only does this help cut out those between meal snacks but can also help if you are trying to lose weight by controlling your food intake – that constant hungry feeling is a big problem. Of course, if you eat too much oatmeal then it might not do you as much good so watch those portion sizes.
Oatmeal also combined with other really healthy ingredients to boost the benefits of the meal. There’s a couple of ideas below to inspire your oatmeal meal planning. It makes for an easy, balanced breakfast and you can look to complement the benefits of oatmeal with fruit such as blueberries and strawberries as well as protein boosts such as almond butter. Plus the different types of milk can bring their own benefits to the meal.
Can you eat oatmeal every day?
Now I’m not saying you will but if you take a liking to oatmeal, there’s no reason not to enjoy it every day – unless you have certain medication conditions like gout. Otherwise, regularly eating oatmeal can help you feel full for longer and avoid snacking between means.
Oatmeal is also great to help avoid that low sugar crash that many of us get just before lunch. That’s because it has a low glycemic index (GI). This helps keep blood sugar levels low while giving us the energy we need to get stuff done.
Oatmeal recipe ideas
One of the ways to get an easy oatmeal breakfast is to do a little preparation the night before – known as overnight oats.
Honey Cashew Oatmeal
Ingredients:
- ½ cup prepared oatmeal
- 1 tbsp. honey
- 1 tbsp. dried cranberries
- 1 tbsp. crushed roasted cashew nuts
- ½ tbsp. brown sugar (optional)
- 1/8 tsp cinnamon
In a medium bowl mix the topping together then stir the honey and sugar into the warmed oatmeal. Add everything together. You can use almond milk if you like and top with cinnamon. You can also use peanuts in place of the cashews and any dried berries in place of the cranberries.
Apple Cinnamon Overnight Oats
Ingredients:
- 1 cup diced apple
- 1 cup oatmeal
- 12 ounces Greek vanilla yoghurt
- ¼ cup apple butter
- 4 tbsp. chopped walnuts
- ½ tsp ground cinnamon
You need a medium sized bowl or large tumbler cup to make the breakfast. Add the walnuts and stir in the yoghurt then heat the apple butter separately so it is liquid. Add to the mixture with cinnamon and cover. Add the apple then cover with the oats and place in the refrigerator or somewhere cool. Next morning you can stir it all up and away you go.
Do you have a favourite oatmeal recipe? I’d love to hear about it!
