Superfood Spotlight: Oats
When we hear the word ‘superfood’ our minds straight away jump to chia seeds, spirulina, goji berries and other exotic and expensive foods that every health guru seems to be talking about the benefits of. Truth is, (other than the hefty price tag) there’s nothing all that special about these so-called superfoods. Sure, they are very nutritious and healthful, but in reality, ALL whole plant foods are superfoods in their own right. And there are some much more available, affordable and underrated ‘superfoods’ that you' probably already have sitting in your kitchen cupboard!
Case in point: The humble oats!
It was during a recent nutrition consult with a lovely client who was struggling with eating breakfast because her busy schedule meant she had no time in the mornings, and I was enthusiastically explaining to her the health benefits of starting the day with oats, that I thought it would be a great topic to write about. I actually recommend she try Eimele Australia’s porridge for breakfast, a nutritionally complete and super delicious oatmeal sachet that takes less than 2 minutes to prepare - more on those later. But first let’s talk about oats!
Oats are a type of whole grain. They are packed full of dietary fibre, slow-releasing complex carbohydrates and minerals, making them a fantastic, hearty pantry staple food. They’re also naturally gluten free (although the protein found in oats does have a similar structure to gluten so about 1/5 coeliacs cannot tolerate oats, plus unless certified gluten free, oats are usually contaminated with gluten during processing). And a fun fact: Oats have also been used for soothing skin for many many centuries, in the form of oat baths!
Oats are most ‘famous’ for one special type of soluble fibre they contain called beta-glucan. Studies show that beta-glucan has cholesterol lowering effects, reducing total cholesterol levels and especially LDL cholesterol, to improve cardiovascular and metabolic health. Furthermore, soluble fibre means the carbohydrates found in oats are absorbed into the bloodstream at a slow and steady rate to maintain stable blood glucose levels, keep our energy levels balanced for hours to come, and keep us feeling full and satiated!
The types of fibre found in oats also act as prebiotics, which means they act as a fuel source for the beneficial bacteria living in our gut, in turn promoting a diverse and healthy microbiome, and aiding good digestion.
Oats are also a great source of essential minerals, such as thiamine, iron, magnesium, phosphorous, zinc, manganese and selenium. A serious nutrient POWERHOUSE!!
What I also really love about oats is just how versatile they are, and there are so many fantastic ways you can incorporate oats into your daily diet. We all know they are amazing as a hot porridge or oatmeal, but they’re also great for making Bircher muesli, overnight oats, granola and cereals. They’re amazing for baking breads, cookies and muffins, making pancakes, added to smoothies, and used as a binder in recipes, such as veggie patties or burgers!
One of my personal favourite ways to eat oats will always be a nourishing bowl of porridge for breakfast. It’s delicious, filling and provides long lasting energy for hours. Eimele’s porridge is one I have been especially loving to recommend to clients who are in need of a super easy, quick and wholesome breakfast option. Made from 100% Australian oats, with added pea protein, it makes a balanced and very creamy, filling porridge, with an impressive amount of vitamins and minerals (one portion contains 25% of your daily iron, calcium and vitamin C needs, and that’s before adding any toppings!!). They come in two delicious fruit flavours, Mixed Wild Berry and Kakadu Plum, Pineapple and Coconut, with no added sugar, and all you need to do is add hot water, give it a good stir and let the magic happen. Just perfect for a wholesome start to the day!
You can find out more about Eimele’s porridge range just here, and check out these other delicious oat recipes to add some more oaty goodness into your day:
Baked Vanilla Lemon Cheesecake
Strawberries and Cream Bircher
This post is proudly written in collaboration with Eimele Australia, however all opinions are my own. Eimele is a fully plant-based, nutritionally certified Australian brand, producing delicious and convenient plant-based porridge, soups and snack bars. I only ever promote products that I truly love and recommend myself.
