Discover the health power of oat groats over traditional flakes
Among oat products, flakes are the most popular. Groats, however, often remain in their shadow despite offering exceptional health benefits and aiding in weight loss.
Oat groats, as the name suggests, are made from oat grains that are heat-processed. In stores, you can find broken groats made by crushing the grains, and whole oat groats made from whole grains. Both types are nutrient-rich and worth including in your diet.
What distinguishes them from flakes?
You eat oat flakes, so you don't need groats? That's a misconception. There is room for both in your meals. Groats are made from whole oat grains that are roasted at low temperatures, preserving more nutritional value than oat flakes, which undergo steaming, rolling, steaming again, and roasting.
It's a valuable fibre
Oat groats stand out from other groats due to their high dietary fibre content, including the exceptionally valuable beta-glucan. This substance is naturally present in few foods, such as shiitake mushrooms, oyster mushrooms, and seaweed. Some grains, including oats, also contain it. Beta-glucan can help ward off many lifestyle diseases, such as cancer, heart and circulatory diseases, cataracts, and bone disorders. It also supports gut health, helps control blood sugar, and reduces "bad" cholesterol levels. Due to their low-calorie content, oat groats are an ideal component of weight-loss diets.
Oat groats are also a good source of vitamins and minerals. They provide B vitamins and vitamin E, known as the vitamin of youth. The minerals found in them include iron, phosphorus, zinc, magnesium, calcium, and copper.
In many dishes
Oat groats are exceptionally easy to use in the kitchen, suitable for both sweet and savoury dishes. Porridge is the most popular way to use oat groats for breakfast. You can cook it with milk, water, or plant-based beverages, adding your favourite fruits, nuts, or seeds. Oat groats are great in thick soups and stews, where they not only enhance flavour but also thicken the dishes. You can also make patties by mixing them with your favourite spices and vegetables.
Oat groats with vegetables
Ingredients:
- A cup of oat groats,
- A small zucchini,
- Red bell pepper,
- 2-3 stalks of celery,
- A few cherry tomatoes,
- Salt, pepper, and paprika to taste,
- A tablespoon of oil,
- Parsley or dill for serving,
- Unrefined oil for serving.
Instructions:
- Rinse the groats, then cover them with 500 millilitres (2 cups) of water, add salt, and cook on very low heat. The groats should absorb the liquid and become soft after about 30 minutes.
- Chop the vegetables into smaller pieces and sauté them in oil.
- Arrange the vegetables beside the cooked groats, sprinkle with greens, and drizzle with unrefined oil.
