Types of Oats
Raw oats are generally available in two forms: oat groats and rolled oats. An oat groat is the whole, unbroken grain of the oat with just the outer hull removed. Because it’s raw and intact, you can sprout it. For human consumption, this is the most “whole” an oat gets. The hull has been removed, but the outer bran layer is still left in-tact. They look kind of like brown rice or wheat berries, and although they are typically processed further, you can eat them at this stage. They are said to have a sweet and nutty flavor with a moist but chewy texture.They’re also known as sprouted or Scottish oats. Rolled oats, or oatmeal flakes, are groats that have been rolled flat and dried. In most cases, rolled oats are steamed prior to being rolled, which means they’re not raw. However, raw rolled oats do exist, and are usually stocked in specialty health food shops.
Preparation
Raw oats are generally available in two forms: oat groats and rolled oats. An oat groat is the whole, unbroken grain of the oat with just the outer hull removed. Because it’s raw and intact, you can sprout it. For human consumption, this is the most “whole” an oat gets. The hull has been removed, but the outer bran layer is still left in-tact. They look kind of like brown rice or wheat berries, and although they are typically processed further, you can eat them at this stage. They are said to have a sweet and nutty flavor with a moist but chewy texture.They’re also known as sprouted or Scottish oats. Rolled oats, or oatmeal flakes, are groats that have been rolled flat and dried. In most cases, rolled oats are steamed prior to being rolled, which means they’re not raw. However, raw rolled oats do exist, and are usually stocked in specialty health food shops.
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You can prepare most raw grains for easy digestion by soaking them for a set period of time, usually overnight. Rolled oats are an exception in that they don’t require soaking. Oat groat breakfast cereal recipes usually call for soaking, however, because it makes the groats tender, creamier and richer. To soak oat groats, place the amount you need in a large bowl and cover it with 2 inches of water and a paper towel. Let it soak overnight. Drain the excess water before using the oats.
Culinary Uses
Raw oats provide a starchy binding and add chewiness to raw recipes. Besides raw oatmeal, you can use them to make muesli, oat milk, parfaits, cookies, granola bars and bread. Recipes that call for unsoaked rolled oats usually also call for fruit juice or nut milk to soften the flakes. In many raw food recipes, you can use the leftover grain soak water in other recipes. However, you should discard the soak water from oat groats because it has a bitter taste.
Health Benefits
Like steamed or cooked oats, raw oat groats or rolled oats are a good source of dietary fiber — including soluble fiber, which helps regulate blood glucose levels. Oats also contain significant amounts of B vitamins, potassium, iron, phosphorous, selenium, zinc, manganese and magnesium. According to naturopathic doctor Jeff Clark, author of “Raw Oats for Gastrointestinal Health,” regular intake of raw oat milk can reduce bowel fungus and promote the growth of healthy intestinal fauna.Health Benefits: Oats are high in fiber. They are rich in both soluble and insoluble fiber. The soluble fiber in oats is beta-glucan which is effective in lowering blood cholesterol (one of the most common benefits of eating oats). Oats are a great source of protein. Oat protein is almost the same in quality to soy protein (which has been shown by the WHO to be equal to meat, milk, and egg protein). The amount of protein of the hull-less oat kernel (oat groats) ranges from 12-24%, which is the highest among any of the cereal grains. Oats are a valuable source of energy. They provide a slow release of energy over the morning because they are rich in complex carbohydrates–which reduces the desire to snack on quick-energy, sugar-based foods (translation: you can lose weight because you will eat less, stay full longer, and not snack on junk food!). Oats are low in fat and contain no cholesterol. Oats are a high source of vitamin B1. Oats help to prevent heart disease and a variety of cancers.
Other Benefits:Oats are a natural anti-depressant. In fact they are used to help treat depression. Oats soothe the nerves and reduce stress. They are also used to help treat anxiety and nervous disorders. Cooked oats help relieve fatigue. Raw oats can be used to help relieve constipation. Oats have a soothing effect on skin and are therefore used to help soothe skin conditions such as eczema, psoriasis, measles, chicken pox, and are also used in many cosmetic products. To get the most health benefits from oats, eat ½ to 1 cup of oats every day. Combine this with a low-fat, high-fiber diet and you’ll be in good shape.
Storing Your Oats- Store your oats in a cool, dark, dry location. Store oats in an air tight, opaque container. You can use mylar bags, food grade buckets, or cans. You can use either oxygen absorbers or Diatomaceous Earth to protect against a critter infestation. Properly stored oats will have a shelf life of at least 30 years. Unlike many foods, oats are nutritionally the same* regardless of which form they are in. This is because each form still has the endosperm, germ, and bran in tact (they apparently cannot be separated in oats). So feel free to make your oat choices based upon which texture, flavor, and price you prefer. They’re all healthy for you.
*Note: If you want to get technical on the benefits of eating oats, the more processed varieties (rolled oats, quick oats) will have a higher effect on your glycemic response thereby causing insulin and sugar levels to rise and eventually fall as well. But honestly, we’re talking about a minimal effect. So yes, TECHNICALLY the oat groats, and steel-cut oats are going to be better for you, but the difference is so small that I wouldn’t really give it a passing thought.
So i shall find my Raw oats to make an overnight oatmeal breakfast! This recipe is derived from 'wholefoods market'.
Overnight Oatmeal
Ingredients: (Serves 1)
1/2 cup oat groats
1/2 cup almondmilk
1/2 teaspoon lemon zest
1/2 teaspoon vanilla extract
1/4 cup chopped pecans, walnuts or almonds
1 peach or apricot, pitted and sliced
Drizzle of honey
Method:
Combine oats, milk, zest and vanilla in a bowl, cover and refrigerate overnight. The next morning, scoop oatmeal into bowls and top with pecans, peach/apricot and a drizzle of honey!
Nutritional Info:
PER SERVING: 320 calories (100 from fat), 11g total fat, 1.5g saturated fat, 5mg cholesterol, 55mg sodium, 44g carbohydrate (5g dietary fiber, 17g sugar), 13g protein
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