Looking to boost your nutrition in 2020? Oats are a great way to boost your nutrition. They are a whole grain, low cost and can be more than a breakfast food.
Whole grains have value because they contain the bran, endosperm and germ. When put together, they have a synergistic effect, meaning that each part by itself doesn’t have the whole value when put together.
Here are the benefits of whole grains. They help to reduce the risk of heart disease by lowering “bad” cholesterol. Bad cholesterol can lead to heart problems when elevated. They act as antioxidants. Antioxidants protect the body from damage. They help to control weight by increasing the feeling of fullness and therefore helps decrease the amount of food eaten. They help to reduce the risk of diabetes by helping to regulate the insulin in the blood.
Soluble fibers are mostly beta glucan and pectin. They are found in beans, psyllium, oats, flaxseed and oat bran. Oats are a soluble fiber, which means that they act like a sponge and absorb the lousy, or LDL cholesterol which are attached to bile acids, and escort it out of the body.
How much soluble fiber like oats should we eat in a day? Research shows that in order to have the lowering cholesterol effect it takes about 3.6 to 10 grams of beta glucan a day. One- half cup (40 grams) of oatmeal contains 2 grams of beta – glucan; one cup (30 grams) of oat circles contains one gram of beta glucan.
There are many ways to use oatmeal. In main dishes such as meatballs and meat loaf.
Also, as a hot cereal, in pancakes, breads, cookies and muffins. Here is a variation of a family favorite to try. Enjoy!
Oatmeal Pancakes
2 eggs
1 ½ cups low-fat milk
1 cup uncooked quick cooking rolled oats
¼ cup oil
1 cup flour
1 tablespoon baking powder
1 teaspoon salt
2 tablespoon sugar
Wash hands. Beat eggs in a large bowl. Stir in milk and oats. Let sit 5 minutes. Add oil. In another bowl, mix flour, baking powder, salt and sugar. Stir into rolled oats mixture just until mixed. Spray frypan with non-stick spray. Cook pancakes on heated, fry pan until covered with bubbles. Turn pancakes and brown the other side. Makes 24 small or 12 medium pancakes.
Calories per 1 small pancake 60; Fat 3 grams, Sodium 200 milligrams, Carbohydrates 7 grams, Protein 2 grams.
