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Think Thin Thursday ~ Know Your Oats (Part 1 of 2)

Reblogger
Services for Real Estate Pros with RE/MAX Executive Realty - Happily Retired 104763

Kevin May's blog is one of my very favorites..... if you don't follow Kevin, you should, if you enjoy information about staying healthy....

Original content by Kevin J. May SL514814

Doesn't it make sense to fuel your body with the healthiest foods you can find from the start of your day. One of my favorites is oatmeal because it's difficult to completely lessen their nutritional value no matter how they're prepared. Sugars are the foe these days and they can be hidden in nearly all of our processed foods as maltose, dextrose and lactose. Sugars are carbohydrates with little to no nutritional value although they can provide quick energy when needed.

Rolled oats sound healthier for you than quick oats because they're less processed, right? So if steel-cut oats are even less processed than rolled oats, they're the healthiest of them all, right? If you're not even sure what the different types of oats are, the explanation below should clear things up.

Lets shed some light about which oats are better for you. The chart below provides some comparison.

  Steel-cut Oats Old-fashioned Oats Quick Oats
Description Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped-up rice, take the longest to cook, and have a slightly chewy consistency. Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats but are quicker than steel-cut oats. Also called instant oats, these oats are precooked, dried, and then rolled. They cook in a few minutes when added to hot water and have a mushy texture.
Typical Serving Size 1/4 cup dry 1/2 cup dry 1/2 cup dry
Calories 170 190 150
Total Fat 3 g 3.5 g 3 g
Saturated Fat 0.5 g 0.5 g 0.5 g
Cholesterol 0 mg 0 mg 0 mg
Sodium 0 mg 0 mg 0 mg
Carbs 29 g 32 g 27 g
Fiber 5 g 5 g 4 g
Sugars 0 g 1 g 1 g
Protein 7 g 7 g 5 g
Calcium 2% 2% 0%
Iron 10% 15% 10%

Surprised? It looks like they're pretty similar, but one thing that sets them apart is how they compare on the Glycemic Index scale. Like all other grains in whole or cracked form, steel-cut oats rank lower than rolled oats on the glycemic index which ranks carbohydrate foods on the basis of how rapidly they affect blood sugar (glucose). The reason for this difference is that it takes longer for digestive enzymes to reach the starch inside the thicker pieces in turn slowing down their conversion to sugar. In contrast, high glycemic foods cause a spike in your blood sugar as well as insulin and that will cause you to crave even more sugary foods when your glucose levels drop. The best options are the steel-cut oats with rolled oats being a great second choice. They'll keep you feeling fuller longer, which will keep your energy levels up and help you lose weight.

 

You can be sure you’re eating a whole grain with a low GI ranking if you have to chew it or can see the grains or pieces of grains. The more your jaw has to work, the better.

 

 

Champ d'avoine (Oat Field) by Claude Monet 1890

Chart provided by popsugar.com

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Comments (8)

Nick Vandekar, 610-203-4543
Realty ONE Group Advocates 484-237-2055 - Downingtown, PA
Selling the Main Line & Chester County

Great information and nothing I like more in the winter than my bowl of porridge as we said back home....

Sep 12, 2019 10:10 AM
Steffy Hristova
HomeSmart Elite Group Tempe AZ Tel: 602.710.8161 - Tempe, AZ
Tempe AZ Realtor - Your Home Close to Your Work!

Barbara, thanks for sharing this - I kind of knew that steel-cut Oats were the most recommended, but didn't know it was because of the lower glycemic index level. I could not quite understand though how it was determined from the table what the glycemic index is.

Sep 12, 2019 10:22 AM
Barbara Todaro

how it affects blood glucose levels in the body.... blood can be tested and that how it's determined.... 


I keep my carbs very low...under 25 grams for a day.... I don't eat any grain....

Sep 12, 2019 10:29 AM
Sheri Sperry - MCNE®
Coldwell Banker Realty - Sedona, AZ
(928) 274-7355 ~ YOUR Solutions REALTOR®

That is a great post by Kevin.  Thanks for sharing it.  I knew to eat steel-cut oats but forgot about the glycemic index. 

Sep 12, 2019 01:09 PM
Krystin Mitchell, CPA CFE
KLSM CPA Firm, PLLC - Houston, TX
Strategic Accounting & Tax Solutions

Thank you for the informative post. I never thought steel-cut oats had a lower glycemic index level.  

Sep 12, 2019 01:41 PM
James Dray
Fathom Realty - Bentonville, AR

Morning Barbara.

Personally I like the old fashioned ones.  Instead of water, I use milk, tasty

Sep 13, 2019 01:57 AM
Sally K. & David L. Hanson
EXP Realty 414-525-0563 - Brookfield, WI
WI Real Estate Agents - Luxury - Divorce

Mmmm....good to know...and better to eat !

Sep 13, 2019 01:59 AM
Barbara Todaro
RE/MAX Executive Realty - Happily Retired - Franklin, MA
Previously Affiliated with The Todaro Team

Thanks, everyone, for your nice comments.... watch those carbs...

Sep 13, 2019 03:17 AM
Roy Kelley
Retired - Gaithersburg, MD

Thank you very much, Barbara, for sharing this excellent reblog selection.

Sep 13, 2019 05:55 AM