When we think about carbohydrates, we mostly think of pasta, bread, and potatoes. But there are a lot of different sources of carbs we would not normally think about when grocery shopping. Oat is one of them. Pure oat is gluten-free and safe for people with gluten intolerance. Thus, oat is often contaminated with gluten, as it’s treated in the same facilities as other cereals containing gluten, like wheat, rye, and barley. That’s why it’s important to buy gluten-free oat, often located in the “natural products” section in grocery stores, or in specialized stores.
Oat has a lot of health benefits, as it’s an excellent source of carbohydrates and proteins. Being also high in fibers, oat provides a feeling of fullness, which makes oat the perfect food. Moreover, the soluble fiber beta-glucan, which can be found in oat, harmonizes blood sugar and blood cholesterol.
Oat can be found in several types, not only as instant oat with a lot of sugar!
This is the less-transformed oat type. Oat is cleaned, shelled, and cleaned again. It also contains more fibers than the other oat types. This one requires more cooking for recipes but is very nutritive.
This is oatmeal cracked in 2 or 3 pieces, using steel discs. Cracked oat is still nutritive but requires a bit less cooking, 30 to 45 minutes.
This is the type of at you can easily find in grocery stores. Oat grains are steamed, rolled, baked again, and grilled. Cooking causes a loss of nutrients. Around 15 minutes of cooking is necessary for this type.
There is almost no nutritive difference between instant oat and rolled oat, as the preparation is the same. Instant oat is chopped to make the cooking process quicker.
Oat flour is obtained by grinding oat grains and afterward removing the oat bran.
Oat bran is obtained while making oat flour. Oat bran is an excellent source of insoluble fibers and can be prepared as warm cereal, just like oat flakes.
Oat flakes with maple syrup and apples
After a morning training session, nothing could be better than a nice warm oat flakes breakfast to recover!
• 1 cup of water
• ½ cup of rolled oats
• 1 tablespoon of almond butter
• 1 tablespoon of maple syrup
• 1 apple, cubed
1. Boil 1 cup of water and add 1/2 cup of rolled oats.
2. Bake for 10 to 15 minutes and add the almond butter, maple syrup, and apple cubes.
Oat flakes with mushrooms
When we think about oat flakes, we usually think about sweet meals, but oat flakes can also be cooked as a risotto for a main course. You just need to add mushrooms and onions, preferably baked before, with some garlic and olive oil, as well as some roasted almonds.
Antoine Jolicoeur Desroches
Triathlete & Coach