Ah, Oatmeal.

Most of us know of oatmeal through a very popular brand, and as the food our grandmothers would serve that made us wish for sugary cereals as children (well, I did anyway). Oatmeal has a subtle flavor that can take some getting used to, and for many, augmenting the flavor with sugars or savory flavors to make it more palatable to individual preferences.

This understated fast metabolism diet approved grain – we’ll talk more on this later, for those who are allergic to grains and gluten – may not have the most exciting flavor, but it certainly packs a lot of nutrients, particularly in terms of dietary fiber.

But let’s not get ahead of ourselves – let’s take a good look at what oatmeal has to offer.

BACKGROUND ON OATS & OATMEAL

Many people use Oats and oatmeal interchangeably, though there’s a distinction between the two that’s outlined in some places. Oats, also known as common oats, are a cereal grain that produces seeds of the same name. These seeds (called groats) are then milled to produce what we call oatmeal.

Meanwhile, oatmeal is typically a porridge made with oats as the main ingredient, and with warm milk and fruit slices mixed in. Oats are also used to make oat milk, which is a non-dairy alternative to cow’s milk. That being said, while oat seeds are edible and good for human consumption, the other parts of oats are more commonly used as livestock feed, as they’re very rich in dietary fiber. 

That being said, oatmeal grain is used as an ingredient for cooking and baking, such as for dishes like brownies, muffins, and meal replacement bars.

Oatmeal grain is made in different ways, the most common being ground, crushed, rolled, or steel-cut (whole groats chopped instead of rolled to remove the bran and shorten the grain). Rolled and steel-cut oats are considered the most healthy oats, as they have the least amount of processing involved.

While the origins of the grain is unclear, there are records of it being served in Ancient Egypt, though not as domesticated cultivars. As a harvested grain, early historical records on oats have been found in Asia Minor as far back as 1st century AD, but was only imported and cultivated in North American during the early 17th century.

IS IT HEALTHY?

Oats and oatmeal are a great source of carbohydrates and fiber. They also contain more protein compared to other grains, as well as fat.

Gluten intolerance often causes discomfort or abdominal pain in over 80% of those who are sensitive to gluten, and is the mildest reaction to the protein. As such, oatmeal is gluten-free, which means that plain oatmeal is safe to eat for people with gluten sensitivity, or who have Celiac disease. 

It’s also heavy in healthy vitamins and minerals. About 75 grams of dry oats or oatmeal grain contains 191% of the RDI for manganese – almost twice the daily recommendation! The same serving size also contains copper (24%), folate (11%), iron (20%), magnesium (34%), pantothenic acid (10%), phosphorus (41%), thiamin (39%), and zinc (20%).

WRAPPING IT UP

Oatmeal is among the most nutritious breakfast foods that’s readily available to many. While we would suggest avoiding instant oatmeal (they tend to have additives that reduce the nutrient value of the grains), it will do in a pinch for those looking for a low-sugar but high-nutrient meal. It can be served at any time of the day, as well, not just breakfast – there are sure to be many recipes online to help make oatmeal more fitting for lunch or dinner.

So what do you think? Are you ready to fall in love with oatmeal? Share your favorite oatmeal recipes with us in the comments!

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