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:
Lowers Cholesterol
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)!
Protects Skin
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.
There’s a FB page dedicated to oats? I finally found my people! I’ve always loved oats but everyone else around me says it’s like eating cardboard. Guess I’m not that odd after all! ?
I love oats in smoothies and my dosai too. Also, in snack bars! Though Oat meal as a breakfast somehow I don’t quite relish.
Overnight oats is one of my fave bf too & I love how versatile oats can be..frequently cook as savoury or sweet porridges for my boy 🙂 Adding into smoothies will definitely up the nutritional value so I’ll give it a try soon..thks for sharing!
Yes! We love oatmeal for breakfast here and occasionally mixing oats into our rice. I must try out this new one and see how it compares to good ole Quaker.
I love oats in any form and have tried baking, cooking, overnight oats and what else you want taste and health together.
My family love oats too, we have cooked oats with fruits for breakfast on weekends and I have overnight oats as breakfast in the office on weekdays. They are simple to prepare, packed with so much goodness like what you have listed and extremely easy to eat and digest. The thing i probably didn’t know was there there is a facebook group just dedicated for this!
Didn’t know oats can be incorporated in smoothies, shall try them out! Thanks for the receipes ?
Scratching head how to make breakfast more interesting. Thanks for sharing a fabulous idea. Will definitely try it.