You're free to eat oats as is — sprinkle them atop yogurt for added crunch and stick-to-your-ribs carbs or toss a couple of tablespoons into a smoothie to add a dose of whole grains and pleasant chewiness. More popular than eating them raw: cooking them into a warm breakfast cereal, often overnight.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Simple tip #1: Make oatmeal with milk (or a non-dairy alternative) versus water. Not only does oatmeal made with water taste way less delicious, but you're also missing out on the extra protein staying power that milk will add to the breakfast. Water will also make the oats more gummy instead of creamy.
Normal cooking takes little away from oats. In fact, cooking helps release some nutrients that your body can't extract from raw oats.
Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest. In a side-by-side comparison, we found that unsoaked oats lacked that fluffy, creamy texture soaked oats provide.
But soaking oats isn't nearly as time-consuming as soaking beans. Just 15 minutes of soaking will give them all the softening they'll need. Be sure to set a timer for this, though — if you let them soak for longer than that, the texture of your oat milk won't be as enjoyable.
"They are all actually identical in terms of their nutrition. The difference is how they are rolled and cut." However, Price added that since instant oats are the most processed option, they generally have salt and added sugars. "This puts them on the lower end of the healthy spectrum, but they're still healthy."
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
Yes. Soaking oats overnight in milk makes them soft and easy to digest. You can eat them either raw or cooked. They will have a slightly different taste, but they are still very good for you.
You can also add hot water to a bowl of these quick-cooking oats and let sit for 5 minutes, or zap them in the microwave for 20 seconds. For an even faster breakfast, instant oats can be ready in 1-2 minutes—just add hot water and microwave for 1-2 minutes.
But the main difference between porridge and oatmeal is that porridge is made with a variety of whole grains, cereal or legumes, and oatmeal is made with oats (either rolled, flattened or ground).
Research suggests eating 3 grams of β-glucan a day to lower cholesterol (1). That means eating 1.5 cups of cooked (or 3/4 cup dry rolled oats or 1/2 cup dry steel-cut oats) oatmeal each day can lower cholesterol by 5-8% (1). Although some studies have shown the benefit of up to 15% reduction in just 8 weeks (3).
Compare 100 calories of baked potato to 100 calories of oatmeal, and you find a bit less protein (3 grams vs. 4), a bit more starch (18 grams vs. 16) and a similar mineral profile (potatoes have more potassium, but oats have more selenium). But potatoes beat out oats in just about every vitamin, as well as fiber.
Granulated sugar is one way to add sweetness to oats, but there are so many other more interesting options! Adding fruit is a great way to sweeten your oats without added sugars. However, if you need a little more sweetness, consider maple syrup, coconut sugar, honey, agave, etc.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Eating oatmeal regularly can have weight management benefits as a half-cup of rolled oats cooked in a cup of water has 165 calories, 4 grams of fiber and 6 grams of protein. The fiber and protein content contribute to feeling full longer and a slower blood glucose release.
You can eat raw rolled oats with milk straight away like other breakfast cereals. To soften the texture and make the oats more easily digestible you can soak them in the milk first.
Rolled oats can be eaten without further heating or cooking, if they are soaked for 1–6 hours in water-based liquid, such as water, milk, or plant-based dairy substitutes.
Steel-cut oats are groats that have been sliced into 2 or 3 pieces but not rolled. Cooking time is about 30 minutes, and they will have a chewy texture when ready to eat. Rolled oats are groats that have been steamed and flattened with huge rollers to form large flakes.
Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.
Traditionally porridge was made preparing the oats the night before and allowing them to soak overnight. This assists the oats to break down so they are more digestible. Also encourages beneficial enzymes to come to life.
You only need to let the oats soak and rest in the fridge for 2 hours. But, it's ideal if you soak it overnight…hence the name overnight oats! The next morning you have a ready-to-eat, delicious, creamy bowl or jar of “oatmeal.” The consistency is like a porridge or pudding.