Oats, oat bran, quick oats, oatmeal, rolled oatsoat groats, instant oats

Oats, Oat Bran

Oats (including oat bran) are highly nutritious containing soluble fiber. Oats are traditional Scotland food. The whole oats are used as animal fodder in many countries. It comes in different forms such as oat bran, rolled oats, oatmelas, quick oats, etc. All forms of oats are whole grain products.

Oats are high in vitamin B-1 and contain a good amount of vitamins B-2 and E. 40 gram of oat bran roughly contains 3 g fat, 4 g fiber, 27 g carbohydrate, 5 g protein, 0 mg cholesterol.

Nutrition Today Magazine in Jan 1999 isssue reported the results of a study conducted in Tufts University in Boston. The researchers found that a diet rich in oats for 6 weeks lowered blood pressure and blood cholesterol (total as well as low-density lipoproteins, i.e. LDL). Nutrition experts believe that Beta glucans, a water-soluble fiber present in oat bran act as an active agent for cholesterol inhibition.

Oats also help regulate the thyroid, soothe the nervous and digestive systems and reduce the craving for cigarettes.

Oats and oat bran are beneficial in lowering cholesterol, diabetes, immune system and weight loss.

Oats, groats, flour and Scotch oats are available in healthfood stores and now in supermarkets also. Since it is the oil in the bran that contains all the nutrients, the oat bran should be stored in the refrigerator.

How to incorporate oats in Diet

Oat is a good source of fiber. Oats add fiber, texture and flavor to a variety of foods. The possibilities for incorporating whole grain oats into your diet are limitless. It simply depends on your creativity. You can add oats in muffins, breads, biscuits, pancakes, etc. You can add an extra serving of calcium and a creamy texture by preparing oatmeal with skim milk. Top it with your favorite fruits and , nuts. Cooking or baking with oats is another way to pack whole grain goodness into meals. They also make great toppings for fresh fruit crisps and crumbles. Oats can be used in many recipes to make Cholesterol Lowering Recipes.

Oats with hull They are not eated with outer hull.	Oats
Oat Groats These are oats with outer hull removed. They are very nutritious, but are hard to chew. They should be presoaked and cooked for a long time.	Rolled Oats
Irish Oats or Scotch Oats or Steel-cut Oats These are are natural, unrefined oat groats chopped into 2 to 3 pieces processed with a minimal amount of heat by steel blades and not rolled. They take considerably longer to cook than rolled oats so they are best used for chewy cereals.	Scotch Oats, Irish Oats
Oat Bran, Rolled Oats, Oatmeal These are steamed, rolled and flaked. Oat bran is the outer casing of the oat and is high in soluble fiber. They cook quickly (5-7 minutes) and are easily and quickly digested. Oat bran helps lower blood cholesterol levels because of their fiber content.	Oat Bran
Quick Oats These are groats that have been cut into several pieces before being steamed, rolled and flaked thinly. They cook very quickly (3-5 minutes).
Instant Oats These are made with cut groats, precooked and dried and then rolled. They can be directly mixed with a hot liquid and need no further cooking.
Oat Flour Oat flour, also known as flaked oats, is made from groats that have been ground into powder. It contains no gluten but retains most of the nutrients of whole oats. You can make your own oat flour by blending rolled oats in an electric blender. Oat flour can be used to make breads, pancakes, biscuits, scones and other pastry products. It can also be used as a thickening agent in sauces, soups and stews.	Oat Flour

Note that generic or any brand names (like Quaker) will not make any difference. The quicker the cooking time the less nutrition because they mill the oat into fine thing. The generic brands are usually much cheaper, and there is no difference in taste.

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