Why Choose Steel-Cut Oats
As we all know, whole grains are vital to a healthy lifestyle. Steel-cut oats offer a nuttier alternative to the rolled oats most people know.
Steel-cut oats are essential grains which are full of nutritional value, rich in B-vitamins, calcium, protein and fiber while low in sodium and unsaturated fat. In fact, just one cup of steel-cut oats contains 8g of fiber. Steel-cut oats are whole grain groats, the inner portion of the oat kernel, which have been cut into two or three pieces rather than flattened. Because of this it takes longer to digest, making us feel fuller for a longer period of time. They are a golden hue and look like chopped nuts or tiny grains of rice. Rolled oats are flake oats that have been steamed, rolled, re-steamed and toasted. Due to all of this additional processing they lose some of their fiber, nutritional value, natural taste, and texture.
According to the USDA, whole grains reduce cholesterol, high blood pressure and help prevent heart disease, cancer and diabetes. They are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Steel-cut oats have a lower glycemic index than instant oatmeal (42 versus 65), causing a smaller insulin spike when consumed. The exact cause of this is undetermined, but is believed to be due to a higher proportion of complex carbohydrates. Studies have indicated that when people increased their consumption of steel-cut oats to five servings (serving = one cup cooked) a week, there was a corresponding 39 percent reduction in the risk of onset of type 2 diabetes.
One of the most significant health benefits of steel-cut oats is that they help eliminate fat and cholesterol from the body. Studies show that in individuals with high cholesterol (above 220) consuming just 3 grams of soluble oat fiber per day typically lowers total cholesterol by 8-23%. This is highly significant since each 1% drop in cholesterol translates to a 2% decrease in the risk of developing heart disease.
While steel-cut oats take a little longer to cook, this recipe can be put in the crock-pot the night before and be ready for you in the morning. Make it your own by adding whatever dried fruit you love. In our home we sprinkle chopped almonds on top and add a little soy milk. Our own instant oats! Enjoy!
Overnight Oatmeal
8 cups water
2 cups steel-cut oats
_ cup dried cranberries
_ cup dried blueberries
_ cup dried apricots (chopped)
Pinch of salt
Combine water, oats, dried fruit and salt in a crock-pot or slow cooker. Cover and set to low for 7-8 hours.
About the Author
Now is the Time for an Ayurvedic Spring Cleanse
Spring has been shown to be the best time for a cleanse, which may just be the best action you can take for your health today. The ancient science of Ayurveda provides a safe, evidence-based, and comprehensive way to do it.
Cleansing, or detoxing the body, has been a key practice throughout the 5,000 years of Ayurveda’s history as a system of natural healing. Now, research explains the impressive results of the Ayurvedic cleanse.
Dr. John Douillard is a leading Ayurvedic practitioner who has been incorporating Ayurvedic detox programs in his practice for decades. He explains that poor digestion is at the core of the need for detoxification.
“I think most people don’t realize that our ability to digest well is directly linked to our ability to detoxify well,” Doulliard said. “In one survey, [it was] reported that 74 percent of the American population have a digestive imbalance of some kind, suggesting that not only are we not getting the nutrition that we need, but we’re also not getting the waste out as efficiently as we could — and there are waste, toxins, and pollutants everywhere. So, even if you eat really clean, which is obviously a really important thing, you’re still being exposed to toxicity, which means that you have to be able to digest well to detoxify that. That’s why Ayurveda is all about making sure with every change of the season, we do our best to reset — a deep rejuvenation to repair the digestion and detox organs and pathways. They’re actually creating a whole new population of bugs in your gut that are based on this year’s model, which gives you the stability and immunity for the entire year.”
Given these compelling reasons, what are the best indicators to notice if it’s time for you to do a cleanse?
“How is your digestion? Do you have a food intolerance? When you look at your tongue in the morning, if it’s white or coated, Ayurveda calls it ‘ama’ or undigested food. When you’re toxic, you’re tired, and not getting the energy from the lymph delivery of fat — your immune system is compromised and you can’t take the trash out, so it starts coming out through your skin. This gives you brain fog, headaches, rashes, indigestion; all these things begin to happen,” Douillard said.
