When Oprah went on and on last year about the wonderful steel-cut oatmeal she’s come to love, and her guest Dr. Mehmet Oz explained how the whole grains of steel cut oatmeal drag all the unhealthy stuff out of your intestines, I couldn’t help but be intrigued. Is oatmeal really a miracle food for your digestive system? And does it really have benefits beyond its digestional refuse goodies?
Health Benefits
According to the Harvard School of Public Health, fiber – which oatmeal is rich in – can help ward off a number of conditions.
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk. For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer – mainly on the basis of results from relatively small studies. Larger and better-designed studies have failed to show a link between fiber and colon cancer. One of these – a Harvard study that followed over 80,000 female nurses for 16 years – found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer).Regular consumption of oatmeal has been shown to have positive effects for weight as well, some studies have shown. An Iowa State University Nutritionist Ruth Litchfield said that foods high in fiber are lower in fat and calories and make a person feel fuller, helping people to eat less.
There remains debate on whether whole grains actually can help reduce the risks of contracting some cancers. The Harvard School of Public Health found no discernable evidence that it can prevent colon cancer, as suggested in some studies. But the Linus Pauling Institute at Oregon State University said “Although the protective effects of whole grains against cancer are not as well established as those against cardiovascular disease and type 2 DM, some epidemiological studies have found whole grain intake to be associated with decreased cancer risk.
The George Mateljian Foundation, a non-profit organization dedicated to healthy eating, named oatmeal as one of “the world’s healthiest foods,” for their numerous health benefits, as evidenced through studies. Oats, they say, are not only nutrient rich food but they are hardy and able to grow in conditions where other plants would perish.
Oats, known scientifically as Avena sativa, are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients.
Rolled Oats vs. Steel Cut
Rolled oats
If you’ve ever eaten instant oatmeal or old fashioned oatmeal or oatmeal cookies, chances are you’ve had rolled oats. They are the most popular due in part to their fast cooking time.
Oats are processed into rolled oats by first removing the outer husk or hull, yielding “groats.” The groats are then cleaned, steamed, toasted, steamed again to soften them, and finally, rolled. Rolled oats that are not cut into smaller pieces are termed “old fashioned.” They take about five minutes to cook on the stove, and they yield a chewier product after cooking. Groats cut into a couple of pieces before being steamed and rolled are termed “quick oats,” which cook on the stove in about a minute. “Instant” oatmeal is steamed yet again and sweeteners, flavors and other ingredients may be added.Steel cut oats
Ever since I brought home our first canister of these oats, my husband has sworn by them. He loves the chewy crunch and the after-effect they have on the digestive system. Really, without getting graphic, they drag everything out. According to the Cook’s Thesaurus, “These are groats that have been chopped into small pieces. They’re chewier than rolled oats, and grain aficionados often prefer them for hot oatmeal cereals and muesli. ”
A Good Bowl
So what’s the secret to a good bowl of oatmeal? Preparation is fairly simple – the simplest way to a great bowl is to closely follow the directions on the bag or canister, as that is the best way to prepare it. Then, add in flavorings to make it sparkle.
For me, the old standbye is three teaspoons of brown sugar and a generous dash of maple syrup. That reminds me of the oatmeal I grew up with, out of those little brown packets with the strange mini-facts and oddball jokes printed on them… you know the ones. Applesauce and cinnamon is another good combination.
But if you are looking for something a little more special, then there’s a wealth of recipes out there for delicious combinations. Some interesting versions that I’ve run across lately are mashed bananas, pecans and a little brown sugar. Or a pumpkin pecan version. For a great health punch, you could try peanut butter yogurt oatmeal.
Other Uses
Oatmeal isn’t just good for your tummy, it’s great for your skin too when ground to a fine powder.
Oats have long been used for skin care treatment. The Egyptians and the Arabians used them as a skin beauty treatment as early as 2000 BC. The ancient Romans and Greeks also used oat baths to heal skin problems.
Finely ground oatmeal combined with water will bind with the skin in a bath or facial, causing a protective layer that both moisterizes and softens. You can grind oats at home using rolled oats and common machines like a coffee grinder or food processor. You want them to be an ultra-fine consistency, so that they combine easily with water for a bath. Another option is to bind oats in a muslin bag and toss that into bathwater for a similar effect.
Oats are also renowned for their skin-soothing qualities – a handful of oats tied in muslin (or an old pair of tights) and added to a bath may help sooth eczema, burns and scalds. Source:http://www.oatmillers.ie/displayNewsArticle.php?articleID=74More Recipes
Breakfast
Bobby Flay’s Steel Cut Oatmeal with Sauteed Apples & Raisins and Bruleed Crust with Cinnamon Cream
Snack
Oatmeal Chocolate Chip CrispsOatmeal-Nut Cookies
Beauty
Olive Oil Oatmeal Face Mask
dry skin
1/2 cup uncooked oatmeal
3 tbsp water
1/2 tbsp olive oil
Use a food processor or blender to grind the oats into a fine powder. Mix together with water and olive oil until it reaches a smooth paste consistency. Apply to face, avoiding eye area, and let sit for 15-20 minutes. Rinse off with warm water and then splash with cold water. Pat dry.
Strawberry Oatmeal Face Mask
oily skin
1/2 cup uncooked oatmeal
2 tbsp water
1 strawberry, mashed
1/4 tsp honey
Use a food processor or blender to grind the oats into a fine powder. Mix together with water, strawberry and honey until it reaches a smooth paste consistency. Apply to face, avoiding eye area, and let sit for 15-20 minutes. Rinse off with warm water and then splash with cold water. Pat dry.
