Oats (avena sativa) are a common whole-grain breakfast food and are often used in baked goods. Oat groats are the most nutritious as it is the purest form of oats. Steel cut or rolled oats take less time to prepare and are the most common form used. Instant oats are the most processed form of oats. While they take the shortest time to cook the texture leaves much to be desired, especially in baking.

Oats are high in antioxidants. In particular oats are the exclusive supplier of avenanthramides, an antioxidant that lowers blood pressure. It produces nitric oxide a gas molecule that improves blood flow through the dilation of blood vessels. Moreover, antioxidants reduce free radical damage and oxidation of LDL cholesterol diminishing the risk of heart disease.

In addition, oats are comprised of a large quantity of soluble fiber called beta-glucan. This type of soluble fiber reduces LDL cholesterol levels, blood sugar, and insulin response. Beta-glucan forms a thick gel consistency in the gut, which contributes to feeling satiated and the production of healthy bacterial flora in the digestive tract. Fiber directly contributes to the healthy running of the digestive tract reducing constipation. This gel substance also slows the body’s ability to empty the stomach in turn slowing absorption of glucose into the blood stream. This lowers blood sugar levels and improves insulin sensitivity for those with diabetes.

Oats also promote weight loss due to beta-gluten fiber. It not only promotes satiety but it also increases the release of a hormone (peptide YY) in the gut, which has been proven to reduce caloric intake.

Quick Recipe: Delicious Oatmeal Pancakes

Ingredients

• 3/4 cup quick-cooking oats
• 1 1/2 cups plus 2 tablespoons well-shaken buttermilk, divided
• 3/4 cup whole-wheat flour
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon baking soda
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/8 teaspoon grated nutmeg
• 1 large egg, lightly beaten
• 2 tablespoons unsalted butter, melted
• 1 tablespoon packed brown sugar

Optional:

• 1 ripe banana instead of egg
• Berries or chocolate chips can be added to batter or on top

Directions

Soak oats in 3/4 cup buttermilk 10 minutes.

Meanwhile, combine flour, baking powder, baking soda, cinnamon, nutmeg, and salt in a large bowl.

Whisk egg, butter, brown sugar, remaining 3/4 cup plus 2 tablespoons buttermilk, and oat mixture into dry ingredients until combined.

Use a griddle lightly brushed with oil, over medium heat. When hot pour 1/4 cup batter per pancake onto griddle and cook until bubbles appear on surface and the underside is golden-brown. Flip with a spatula and cook other side. (Lightly oil griddle between batches.)

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