Oats

Oats are among the most versatile grains and foods out there. You can eat them raw by making overnight oats and adding them to smoothies, or you can eat them cooked by making the traditional oatmeal. You can also use them to make granola, protein balls, breakfast cookies or muffins… and they make a great soup or mushroom gravy thickener. 

The best part is that oats are very nutritious. They are rich in protein and fiber, thiamine, biotin, copper, magnesium, phosphorus, selenium, zinc, and they have a very high manganese content. Oats are also rich in a prebiotic fiber called beta-glucan, that promotes the growth of our good bacteria, while lowering our total and LDL cholesterol, and helping us regular our blood sugar. And they contain phenolic acids, which are strong antioxidants and help fight inflammation.

Plus, oats are gluten free, so they can be enjoyed by people with gluten sensitivities. Do check that the packaging says they are gluten-free since different grains may be processed in the same facilities, and there is always a risk of cross-contamination.

You can find oats in different forms: steel cut, rolled, instant, flour, oat bran, oat milk… As with all whole foods, the less processed they are, the better they are for you. That being said, steel cut oats and old-fashioned rolled oats have the same nutritional content. Instant oats may have some fiber removed, same as some commercial oat flour. If you need oat flour, just grind it yourself in a spice grinder or in your blender to preserve its nutritional content. When it comes to oat milk, most nutrients are lost with the pulp, which is why commercial oat milk has added nutrients.

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