Tag Archives: cholesterol

Oatmeal: 8 Types and The Differences

oats
As most people know by now, eating oatmeal is very healthy and heart protecting because it provides fiber and lowers cholesterol. What they may not know is the type to eat for the most nutrition! Some forms of oatmeal may not even be good for us. This is because since oat grains can undergo various stages of processing, some forms of oatmeal can therefore not be as nutritious. Becoming aware of how oatmeal is made or milled can help us make a better choice, which can make a real difference to our health.

The star phytonutrient in oatmeal is Beta-Glucan, well known to reduce the risk of heart disease and control blood sugar in diabetics. It is also known to boost the immune system. Just one bowl each day can reduce high LDL levels, the bad cholesterol, by 8-23%.

To get the most of oatmeal’s nutritional benefits, we should choose oats that are the least processed since cooking and processing will destroy some of Beta-Glucan’s effectiveness.ย  Here is a list of 8 types of oatmeal in the order of least processed to most and how their formed:

1. GROATS– This is oatmeal as whole as you can get! Only the inedible hull is removed. They take the longest to cook, 50-60 minutes, and are best if soaked before using but you get the most nutrition so its definitely worth the time!

2. STEEL CUT OATS– This type of oatmeal is basically groats cut with steel blades into small pieces, which reduces its cooking time to 10-20 minutes. Their also known as Irish or pinhead oats. This type of oat also packs the most nutrition and has a chewier texture.

3. SCOTTISH OATMEAL– This oatmeal is basically the groats broken into bits. They are stone ground instead of cut and cooks in about 10 minutes. Stone grounding is a form of processing so they may not be as nutritious as groats and steel cut.

4. OAT FLOUR– Oat flour is still a whole grain because nothing is removed. Its basically just pulverized groats that can be used in recipes. Keep in mind oat flour is gluten free so it won’t behave like wheat and rise if used alone. It should be mixed with other flours if used for breads and baking.

5. OAT BRAN– This is the high-fibered part of the oat. The bran is normally discarded during the milling process but in this case, the bran is kept and sold separately for those who want the fiber. Its commonly used as an additive in breads, muffins, and cereals and adds a distinctive flavor. It can go rancid so it needs to be kept in a cool and dry place.

6. OLD FASHIONED or ROLLED OATS– This oatmeal is basically groats that are steamed and pressed flat. It can cook in 5 minutes. Rolled oats are often thought of as more nutritious but as you can see they are heated which is processing. They can be thick or thin and can be used to make old fashioned oatmeal, cookies, or granola. Thinner rolled oats can be used in baby food.

7. QUICK OATS– These oats are made by taking oat grains and breaking them into pieces before rolling them out. Rolled or old fashioned oats on the other hand, are just rolled out and not cut. The cutting reduces their size to ensure the oats cook very quickly. They are rolled much thinner then steamed and will only take 1-2 minutes to cook.

8. INSTANT OATMEAL– This form of oatmeal is the most processed. Its cooked and steamed much longer and then rolled the thinnest possible. This way you only need add hot water to “instantly” cook and plump them up. This type usually has stuff added in such as sugar, salt, and artificial flavors because its sold as convenience food.

Keep in mind that quick and instant oatmeal usually have their oat bran removed, which is the high fibered part of the grain. Much of the oat’s fiber and nutrients are contained within the bran, so removing it diminishes its nutritional value.

by Lupita Ronquillo, holistic nutrition writer

Sources
How Oats are Processed – Buzzle.com
Types of Oatmeal – You Tube

Advertisements

Strawberry Cashew Cream Pie

strawberry cashew cream pie

Real Ingredients Make A Difference!

We donโ€™t need mechanically changed or processed ingredients to make delicious recipes or to get the flavors and textures we want because its amazing what REAL food can do!ย  Once we start experimenting with food in its whole and natural state, we will start to see all the potential our food actually has such as with bananas, soaked chia seeds or cashews. When we allow ourselves to break free from the “established” ways of cooking and instead start to think of how we can combine food, then we can appreciate REAL food.

When we compare “traditional” ingredients used to make a strawberry cream pie to the ingredients in this one, you’ll see a dramatic difference because most dessert cream pies require refined SUGAR as a main ingredient. Some of them even request artificially flavored powdered puddings to be added in for setting purposes. Then comes the popular cream cheese request, which only provides unwanted fat, cholesterol and unhealthy preservatives. But after all of that has gotten mixed in, how are we to even taste the FRUIT these recipes are named for with such an overwhelming call for acidic ingredients?

We need to realize that these processed ingredients only highjack our taste buds and ruin our health. Sugar, fat, and cholesterol all feed cancer cells and promote heart disease and diabetes. Cancer cell walls are actually MADE of cholesterol but if we’re eating a plant based diet, cancer can’t grow because plants don’t have cholesterol. So don’t wait till your diagnosed with disease to CHANGE your ingredients, change them now and start with some pie! ๐Ÿ˜‰

Ingredients

  • 3 cups organic strawberries, stemmed and thawed
  • 1- 16 ounce container coconut milk yogurt, unsweetened
  • 3/4 cup raw cashew pieces, soaked in water for 1 hour
  • 1 medium very ripe banana, (lots of brown spots)
  • 1/2 cup canned coconut milk, unsweetened and lite
  • 2 tablespoons chia seeds, soaked in 1/3 cup water
  • 2 packets stevia sweetener
  • 1/4 cup dried shredded coconut
  • 1- 9″ gluten free pie shell

Instructions

  1. Start by soaking the cashews and chia seeds in separate containers since we won’t be using the water from the cashews. Stir the soaking chia seeds to prevent lumps and to promote even absorption of the water. Let soak for about an hour.
  2. Start by blending the coconut milk, yogurt, and cashews first to create that creamy base. This will make the rest of the blending easier too.
  3. Blend in the rest of the ingredients (strawberries, banana, lime juice, vanilla extract, chia seeds, and stevia) until everything is incorporated and smooth. This could take a few minutes or pulses.
  4. Pour the strawberry cream into the 9″ pie shell. Top with shredded dried coconut shreds and sliced strawberries. You can be creative and top or decorate your pie with any other berries if you prefer.
  5. Freeze for about 2 hours to mold and set. ๐Ÿ˜€

by Lupita Ronquillo, holistic nutrition writer

strawberry cream pic