3 Oatmeal Hacks for a Healthier Breakfast
Improve the health benefits of your breakfast with these three oatmeal hacks!
Store your Oats in the Fridge:
Did you know oats have a higher fat content than other grains? Having more fat means that they can go rancid more easily. No matter what type of oats you buy - oat groats, steel-cut oats, rolled oats or oat bran - buy in smaller quantities and store in the refrigerator.
Buy Oat Groats or Steel Cut Oats:
Oat groats are the most intact form of oats. Steel-cut oats (also known as Irish or pinhead oats) are oat groats that have been cut into two or three pieces with steel blades, slightly decreasing their cooking time. Both oat groats and steel-cut oats are the least processed. However they do take a longer time to cook than other forms of oats, like rolled oats, but pack more health benefits than other types of oats. Oat groats and steel cut oats digest more slowly than other forms, keeping us fuller longer, and rank lower on the glycemic index, which ranks carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose).
A higher ranking on the glycemic index let's us know a food is more likely to cause spikes in blood sugar. Over time, these rapid blood sugar fluctuations can cause genetically susceptible people to develop insulin resistance and metabolic syndrome. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes. So, swap your rolled oats for steel cut oats or oat groats to lessen blood sugar spikes!
Soak your Oats Overnight:
Soaking your oats overnight softens the oats, making them easier to digest, gives them a creamier texture, and reduces cook time. This is especially helpful with oat groats and steel cut oats that cook longer than more processed oats, like rolled oats.
To soak overnight, simply add your oats to the pot you typically cook them in and add the normal amount of water you cook with. Cover and let sit on your counter for ideally 8-10 hours. In the morning, drain the oats. Cook as normal, except you will notice your oats will cook faster and be creamier!
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