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
Healthy Vegan Fats and Foods: Vegan Diet Essentials
Many people new to veganism, especially in Western countries, overlook the nuances that come with this healthy diet. Perhaps they decide to become vegan after discovering yoga but don’t fully understand how to live out their new eating plan. For example, they might reject almost all fats, including unsaturated varieties. They’re unaware of or ignore the potential benefits of incorporating these important nutrients in their diet.
What are Good Vegan Fats?
The health benefits of consuming a sufficient amount of fat in the right forms and proper proportions have been shown to be immensely important in an endless number of areas impacting the state of body and mind.
Among other things, it can strengthen the immune system, enhance brain and nervous systems functions such as mood, intelligence, and behavior, greatly reduce cardiovascular disease, increase energy and performance, grow healthy skin, hair, and nails, regulate body weight, and improve organ and gland function.
Good Fat Versus Bad Fat
In the landscape of fats, it can be challenging to distinguish the good from the bad. In general, saturated fats, most of which come from meat and dairy products, raise the amount of LDL (low-density lipoprotein) cholesterol in your blood.
According to the American Heart Association, the sustained consumption of saturated fats makes it more likely you’ll suffer from a stroke or heart disease. Blood type and disease risk should also be considered. By choosing to be vegan, you’re automatically reducing your saturated fat intake.
It’s worth noting that some plant-based foods, such as coconuts, palm oil, and cocoa butter, do contain saturated fat. Because there are so many tasty and healthy foods rich in unsaturated fat, it’s best to avoid eating these few plants that are high in saturated fat.
However, if you’re impressed with the potential benefits of coconut oil, make sure it comprises 30 percent or less of the fat you eat. That’s the widely accepted dietary limit for saturated fat, regardless of the source.
