When the trend of overnight oats hit Singapore last year, I joined a FB group dedicated to it and started learning how to prepare overnight oats for breakfast. It was simple, tasty and most importantly, a small step towards healthy change in our choice of breakfast food. My then 7 year old daughter and I have since been hooked on oats but little did I know what a superfood it is and the many health benefits they bring.
We were introduced to Captain Oats recently. Captain Oats uses only natural quality oats from Australia packed onsite at their mill to ensure optimal freshness. To ensure freshness, oat products by Captain Oats are kilned using their proprietary OatiFresh™ Process, a heat and moisture treatment to prevent them from going bad while retaining important nutrients. This means consumers get optimum goodness in every mouthful, every time.
The Goodness of Oats
Oats is a power food that should be included in every family’s daily diet. Oats are a good source of quality protein, ranging from 11-17% by dry weight, which is higher than most other cereals and grains (Source: https://authoritynutrition.com/foods/oats/). These are 7 health benefits from consuming oats daily:
Oats help lower blood cholesterol with ‘beta glucans’ – a rich source of dietary soluble fibre that absorbs cholesterol in the small intestine. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats already yields 4 g)!
Oats has been used as a soothing agent to relieve itch and skin irritation as they are able normalize the skin’s pH. This is why oatmeal baths are recommended for itchy skin relief because they are able to soften and moisturize the skin, helping to protect it from potential irritants.
Fights Against Cancer
Oats can help guard against cancer through powerful health giving properties known as ‘phytochemicals’ which are are essentially amino acids linked to a reduction of carcinogens and toxicity in the gastrointestinal tract. A high-fiber diet is beneficial when it comes to reducing the risk of colorectal cancer.
Promotes Good Sleep
Oats are also a natural source of selenium (an antioxidant). Oats also contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep. Furthermore, oats contain many vitamins, including B6, which aid in the production of more serotonin in the brain.
Controls Blood Sugar
Oats have a very low glycemic index (GI), which means that they release sugar into the blood very slowly. This stabilizes and controls spikes in blood sugar levels. Studies have also shown that diets in oats alone reduced the risk for diabetes onset. The insoluble and soluble fibres found in oats can help control Type 2 Diabetes by allowing the body to regulate digestion of starches.
Regulates Blood Pressure
Foods rich in whole oat sources of soluble fiber have been linked to good heart health. The addition of oats into one’s diets significantly reduced systolic and diastolic blood pressure as oats contain both calcium and potassium, which are known to reduce blood pressure numbers. Soluble fibre-rich whole oats may be an effective dietary therapy in the prevention and adjunct treatment of hypertension.
Helps in Weight Control
Oats are an appetite suppressor as they form a gel in our small intestines which allows contents to remain in the stomach longer. Oatmeal is rich in soluble fiber, takes a long time to digest, which can help us feel fuller for longer.
Here’s an info-graphic summarizing the health benefits of eating Oats:
Picture Source: http://www.mycaptainoats.com/all-about-oats/captain-oats-goodness/
Kid-Friendly Oats Recipes
Here’s how we can incorporate oats in our daily diets and help our family eat our way to good physical, mental, and emotional health.
1. In Smoothies
2. In Salads
3. In Overnight Oats
You can vary the toppings for the overnight oats by swapping the raisins, almonds and peaches with: Bananas and Blueberries or Raspberries and Blackberries. You can also top the overnight oats with any other fresh or dried fruits of your choice. Many of my friends also add Chia Seeds to the oats! That’s how versatile oats are. To download these recipes, please visit our FB album.
If you’re new to eating oats, do try some of the recipes shared in this post and take one small step to a healthier lifestyle for your family! You may also pop over to A Happy Mum’s blog for more inspirations. Captain Oats are retailing at major supermarkets.