For millions of people around the world, a bowl full of oatmeal porridge is a perfect way to start their day on a healthy note. Oats are the only grains that have most of the edible and nutritious parts intact after being refined, while all other grains lose the nutrient-rich bran when processed. Oats and oatmeal are being recommended by medical specialists and nutritionists the world over because of their health benefits.

Goodness gauge

Oats have a high soluble fibre content, which leads to slow digestion, keeping the sugar level low.

Oatmeal reduces the risk of coronary heart disease as it increases the level of “good cholesterol” and reduces the level of “bad cholesterol”.

Since oatmeal digests slowly, it slows down the release of energy. This gives you a feeling of fullness and reduces cravings for food.

Oats has properties believed to prevent colon cancer.

You can make your usual bowl of oatmeal more tasty with different toppings like fruit and honey. Caramelised sugar and raisins, or some cinnamon also serve to make plain porridge more exciting.

While one needs to have about seven-10 grams of soluble fibre a day, one-and-a-half bowls of oatmeal provide only three-four grams of soluble fibre. So, we need to explore ways of incorporating oats into other recipes.

According to cookbook writer Nita Mehta, “Oats have low glycemic index and help maintain good levels of blood glucose, thereby preventing hypoglycaemia. It also lowers blood cholesterol, and is particularly desirable for diabetic patients.”

Beyond breakfast

In Scotland, people have been known to use oats in various recipes. They add ground oatmeal to almost any recipe that requires flour. Oats can be ground in three grades — coarse, pinhead and fine. Try using oats in some of these ways:

In cookies and oatcakes, to thicken soups (instead of cornflour), as crumbs on fish, and also in puddings.

To replace breadcrumbs. Coat fish and potato fingers with coarse oatmeal before frying.

You can replace one-third of the flour in recipes with ground or flattened oats.

Add oatmeal as a crunchy topping to stewed fruits.