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CONTACT: Linda Wilson – 803-484-5416

SUBJECT: Warm Up with Oatmeal

Maybe you were lucky enough to find in your Christmas stocking one of those calendars that tells what month it is. No, not like January, February and March. Like National Ice-Fishing Month or National Vapor-Rub Month, both of which are probably January, just like National Oatmeal Month.

Oatmeal is one of the all-time best comfort foods. Who wouldn’t be comforted by a bowl of oatmeal? And unlike some comfort foods—say, fried chicken and mashed potatoes with loads of butter—oatmeal is actually healthy. Really healthy.

First and foremost, oatmeal is an excellent source of soluble fiber. Soluble fiber helps lower LDL cholesterol, which means it can help lower your risk for heart disease. It’s beneficial, too, for controlling blood sugar and appetite.

The total amount of fiber in 3 ounces of oats is around 10 - 15 grams, or just about half a day’s needs. And, ounce for ounce, cooked oatmeal contains far fewer calories than most processed cereals, especially sweetened breakfast cereals.

So, what kinds of oats are in your pantry? Old-fashioned? Quick-cooking? Instant? And what’s the difference? Why are they rolled? And what are oat groats?

Whole oats are used as animal fodder. Humans don’t usually consume them until after the oats have been cleaned, toasted, hulled and cleaned again, after which time they become oat groats. Oat groats can be cooked and served as a cereal, a side dish, or in a salad or stuffing.

When steamed and flattened with huge rollers, oat groats become regular rolled oats, also called old-fashioned oats. They take about 15 minutes to cook.

Quick-cooking rolled oats are groats that have been cut into several pieces before being steamed and rolled into thinner flakes. They cook in about 5 minutes, but many think the flavor and texture are not as satisfying as old-fashioned oats. Old-fashioned oats and quick-cooking oats can be interchanged in most recipes, and quick oats make a nice topping for baked goods, fresh fruit, and yogurt.

Instant oats, however, are not interchangeable because they’re made with cut groats that have been precooked and dried before being rolled. Instant oats are softer and can make muffins and cookies gooey.

You’ll see mention of steel-cut oats occasionally, usually in the ingredient lists of breads or granolas. They’re cut but are not rolled, and they have a decidedly chewy texture.

Old-fashioned, quick-cooking, and instant oats are identical in nutrient content, except for sodium. Use instant oatmeal when you want speed or less chewiness, and old-fashioned oats where you want a richer flavor and texture.

For those who are really serious about lowering cholesterol, oat bran (the outer layer of the groat) is a very rich source of soluble fiber and can be used to replace up to 25% of the flour in most quick breads, pancakes, and muffins. Oat bran and groats are more likely to be found at health-food stores than in supermarkets.

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